Vanja is a Movement Philosopher, and an incredible advocate of moving in general. She gives out real advice and tips and shows many different ways and variations to move in order to gain strength and flexibility!

“Obsessed about movement and the power of the mind, I believe that each person has so much untapped physical and mental potential that they don’t even realise what they are capable of. I utilise movement and mindset techniques to facilitate this potential.

I am the happiest when spending time in nature with my dog Marley and sharing my love for movement with others. I take my role as a teacher and student very seriously and strive every day to be an example to myself and those around me.

I was always very active and I played professional sport at a high level. However, I was constantly injured, sore, tight, tired and certainly did not have the flexibility, mobility or strength that I have today. I was also once lost, searching for the perfect program, wondering who could help me achieve my goals. At that time, I was mindlessly following workouts and programs I found online and never getting anywhere.”

“So, I went directly to the source and researched training methods from every discipline which I wanted to become better at. These included bodyweight strength, flexibility, gymnastics skills, hand balancing, dance, martial arts and many more. Eventually, I found a method that focused on movement and developing freedom in every joint. I researched, studied, practiced and refined these methods. Now, I teach people how to do the same. I show them the process and I guide them to achieving their own personal goals.”

 

 

 

 

 

 

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Tamara Jones is a yoga teacher in Manchester in the UK, and has such impressive flexibility and strength, just check out a few cool videos from her page below!

“I came to yoga looking for an alternative form of exercise and found something life changing. After my first yoga class 12 years ago, I instantly fell in love with the practice. I came away feeling bright and energised, as if I could handle anything.”

“In 2006 I travelled to Mysore, India to spend 3 months studying with Sri K. Pattabhi Jois and R. Sharath Jois. This was a completely life changing experience for me.” Read more about Tamara.

 

 

 

 

 

 

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Janet Todd, nicknamed “JT”, is an American Muay Thai kickboxer, and an Aerospace Engineer. She is a two-time Pan-American Muay Thai Champion and trains out of Boxing Works. She currently competes for ONE Championship. If you follow her you will know just how dedicated she is! Janet share many cool training clips of some of her workouts and bag sessions, some of which can be seen here:

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Thank you all for the birthday wishes and making me feel so special. I’m very lucky to be surrounded by people I love and I’m thankful to wake up everyday to do what I love

A post shared by Janet “JT” Todd (@jmcoakle) on Dec 13, 2019 at 6:50pm PST

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Sharpening the blades with my fav’s, @gamereadyp & @jackiemguerra. Queen of the Jungle training camp in full effect! #getgameready

A post shared by Janet “JT” Todd (@jmcoakle) on Jan 31, 2020 at 6:56pm PST

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Bringing the to close out 2019 with #teamjacket @jackiebuntan

A post shared by Janet “JT” Todd (@jmcoakle) on Dec 31, 2019 at 12:45pm PST

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Staying sharp for my next bout so I tried out some moves from one of my favorite athletes today ! •• Can anyone guess which @onechampionship Muay Thai artist crafted this combo? HINT:

A post shared by Janet “JT” Todd (@jmcoakle) on Nov 14, 2019 at 10:14pm PST

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Enjoying my summer in October @bestswimwear @b_swim • • #bestswimwear #bswim #endless #summer #hermosabeach #vacayvibes #bikini #boostedboard #cruising #sundaze #beachlife #bikinibrand #swimsuit #janettodd

A post shared by Janet “JT” Todd (@jmcoakle) on Oct 27, 2019 at 10:15pm PDT

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T-36 hours ‘till @onechampionship’s 100th // “I am relentless in the pursuit of my best self” // @jackiemguerra is always creating innovative ways to challenge me, mentally and physically!! SWIPE LEFT to see my favorite moments from this round’s @gamereadyp TRAINING CAMP • • Tag #IMWITHJANET and #WATCHLIVE 10/12 5pm PST #LOSANGELES & 10/13 9am #TOKYO // Download the @onechampionship app or check your provider showings for ONE CHAMPIONSHIP ONE CENTURY on #tntnetwork

A post shared by Janet “JT” Todd (@jmcoakle) on Oct 11, 2019 at 12:45am PDT

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“I am thankful for my healthy mind, body and spirit. I am thankful for the opportunities to fulfill my destiny. My body moves with ease on instinct. I am relentless and precise with my punches and kicks. I am aligned with my highest self in and out of the ring, on and off the stage. I am free and am my most authentic self. I am thankful for my support system who surrounds me with love. I am ONE of ONE. I am Janet Todd.” #affirmations via @gamereadyp • • : @jeffdojillo

A post shared by Janet “JT” Todd (@jmcoakle) on Oct 8, 2019 at 4:53pm PDT

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I thigh bones and rib bones • • #boxingworksfamilia #gamereadyp #teaminfightstyle #dojilloathletics #uofrecovery #kicks #muaythai @onechampionship @onechampjp @boxingworks @gamereadyp @infightstyle @bryanpopejoy @uofrecovery @da_losangeles #muaythai #boxingworksfamilia #gamereadyp #teaminfightstyle #dojilloathletics #uofrecovery #onechampionship #femaleathlete #legkick #muaythai #janettodd #kickboxing #onechampionship #boxingworks #getgameready #martialarts #teaminfightstyle #proathlete #combatsports #professionalathlete #bagwork #legkicks #weareone

A post shared by Janet “JT” Todd (@jmcoakle) on Sep 20, 2019 at 2:38pm PDT

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20 KICKS for 20K!! • • Wow — 20,000 followers ?! I’m blown away, so humbled and grateful! Thanks #Instafam for the constant encouragement, support and momentum! And of course, thank you to my amazing team — @boxingworks @bryanpopejoy @tikysirisute @jackiebuntan @gamereadyp @jackiemguerra @infightstyle @uofrecovery @da_losangeles @jeffdojillo — thank you for your unyielding excellence, dependability, expertise and support!! CHAMPION DESTINY, RELENTLESS PURSUIT . • • #legkick #muaythai #janettodd #kickboxing #weareone #onechampionship #boxingworks #boxingworksfamilia #gamereadyp #getgameready #martialarts #teaminfightstyle #proathlete #combatsports #professionalathlete

A post shared by Janet “JT” Todd (@jmcoakle) on Sep 10, 2019 at 10:51am PDT

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Welcome to Hermosa • • #sundayfunday #cruising #boostedboards #hb #hermosa #hermosabeach #southbay #bestlittlebeachcity #beach #beachlife #socal #southerncalifornia #longboard #skateboard #strand #strandlife #janettodd #bowdown #rayban #cruisin #beach #weareone #onechampionship #boxingworksfamilia #getgameready

A post shared by Janet “JT” Todd (@jmcoakle) on Sep 8, 2019 at 9:10pm PDT

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When I’m traveling, I often flip back through some of my favorite images to remind me of home (helps keep me grounded) – so I thought I’d share a few with you! It’s been a real privilege to have been captured over the years by one of the best to ever do it – my friend Jeff Dojillo of @da_losangeles. I’m honored to rep for the home team, Jeff. Thank you for capturing the grind, and for the immeasurable amount of good you’ve done for the arts. Your marks are indelible @jeffdojillo • • #westcoastmuaythai @westcoastmuaythai @usmf_official @gamereadyp @onechampionship #weareone #dojilloathletics #boxingworksfamilia #boxingworks #getgameready #muaythai #kickboxing #martialarts

A post shared by Janet “JT” Todd (@jmcoakle) on May 6, 2019 at 11:00am PDT

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In my training with @jackiemguerra and @gamereadyp, we’ve been fusing mental building with our physical training. We flow through our sessions like meditation, using the power of thought, breath, focus and the guru techniques Jackie has authored to unleash my full potential. I am learning how to create my own reality, inside and outside of the ring. As Jackie says, “Your thoughts create things, and the body is constantly perfecting what you practice”! The cleared mental pathways, coupled with GRP’s advanced heart rate variability and neurokinetic strength training, have transformed my body, allowed me to reach new personal records, perform better with each fight, and win gold at the 2018 Pan American Games. It’s amazing how our thoughts can dictate our reality…. I love this journey! • • Thank you to the team -: @jonwjohnson ; : @jhlichtenstein ; : @glorianoto ; : @jamalhammadi : @kongnyc #powerofshe #athleta #affirmations #muaythai #selflove #strength #getgameready #motivation

A post shared by Janet “JT” Todd (@jmcoakle) on Jan 10, 2019 at 8:12am PST

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Janice Liou is an international and online yoga teacher based in NJ. She shares a lot of great motivational content as well as a lot of great advice and tips on flexibility and yoga. Check some of those tips out below:

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Create a life you love. Inside and out. Don’t wait, there is no better time than now :::: What are your non-negotiables in life? I remember writing these down about 5 years ago. I wrote: connecting, being outside, being active, traveling/exploring the world, and spending time with my circle of friends and family. These made up my 5 year goals, and although I didn’t know it at the time, these goals were already in action to becoming a reality. Little by little, step by step in the direction of my heart, I’m happy to say everything on that list is part of my life today. The secret? Don’t wait, simply follow your heart, take a small step to act now, and the rest will come So what are your non-negotiable? Share below :::: PC by @wanda.photography from our spontaneous decision to shoot yesterday [PS: if getting upside down is a non-negotiable we still have 2 spots left for my inversion workshop tmrw @hotyogarevolution 1-3pm ]

A post shared by JANICE LIOU (@janiceliou) on Oct 25, 2019 at 8:40am PDT

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#cheststand #chinstand has become one of my favorite poses. Personally, this pose and learning how to mobilize/strengthen my neck has been incredibly therapeutic for me. But, I also remember a time where this pose carried a lot of fear. So for all those who have a curiosity for this pose, here are a few progressions that I’ve used in my own practice to train the strength of my neck and eventually work towards the full position. As always, practice with awareness and love, hint: your breath is a good indicator, and if you can’t breathe, chances are you need to take a step or two back #cheststand #chinstand #contortion #flexibilitytraining :::: Want to learn more? Join me for practice anywhere anytime! Online classes at your convenience www.patreon.com/janiceliou (subscribe monthly!) OR www.vimeo.com/ondemand/janiceliou (pick and choose!) All linked in bio

A post shared by JANICE LIOU (@janiceliou) on Nov 5, 2019 at 4:12am PST

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Are you on the #questforthepress ?! Try these! ( ON for extra motivation!) [song by @kayykilo handstand] :::: I remember the hardest part of my quest was the weight on my wrists. Enter stall bars ( these beauties are from @fitwoodcom )! :::: I found these exercises with a stall bar to be so helpful to build core strength and body awareness for the quest to press. The best part?! It takes the strain out of the wrists! How about you? What’s your hardest part of the quest? Share below! :::: INVERSION WORKSHOP 10/26 1-3pm Come get upside down with me this Saturday @hotyogarevolution ! All levels welcome! Head to their page to sign up (I think there are only a few spots left!) hope to see you on your hands! #stallbars #wallbars #corestrength #mondaymotivation #motivationmonday #strong #upsidedown #inversion

A post shared by JANICE LIOU (@janiceliou) on Oct 21, 2019 at 6:23am PDT

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TRUST YOURSELF. Trust yourself enough to let go, shift, and uproot. Give yourself permission to shed who you used to be. You are allowed to start over and find new ways to bloom into your best self. — Alex Elle Trust is your destiny. :::: The theme of trust keeps showing up in my life lately, and the reminder couldn’t have come at a better time as things continue to shift, grow, and change. When in doubt, listen closely to your intuition, chances are you already have all the answers. Commit and channel your energy to follow your heart. It knows the way. :::: PC by my love @guiselacoradophotography : @baskhotyoga

A post shared by JANICE LIOU (@janiceliou) on Oct 18, 2019 at 8:09am PDT

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Have a mind that is open to everything and attached to nothing :::: I’ve had a lot of breakthroughs in these past 2.5 weeks, most of them non physical (practices of surrender, non attachment, and letting go), but this was a nice little physical and unexpected surprise that happened during post practice playtime in @talia_sutra class yesterday! My heart has never felt so open, and I’m pretty sure it’s from the internal work happening here. This was my first time ever grabbing my ankles and pulling them towards my shoulders! It was a pose I “wanted” to do so badly years ago, and pretty much just let the want drift off, but I thought why not give it a go in class and it happened! Practice non attachment, put in the foundational work of internal connection, and the rest will come! What are some ways you practice non attachment? Share below! #loveandalliscoming #trusttheprocess :::: Thank you to my teachers @talia_sutra @jujueda for opening my heart in ALL the ways Cover shot by @instageorgious (my awesome friend in yellow snapping away in the video! )

A post shared by JANICE LIOU (@janiceliou) on Oct 11, 2019 at 2:44pm PDT

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Everything takes practice. Whatever you practice is what will grow ． Currently practicing peace! (not too hard to practice here in the mountains at the #LAAIC training ) What are some of your current practices? Share below Thank you @talia_sutra for always inspiring me and taking these beautiful photos!

A post shared by JANICE LIOU (@janiceliou) on Oct 6, 2019 at 1:42pm PDT

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How do you soul search? Share below “And into the forest I go. To lose my mind. And find my soul.” | This quote sounds like I’m going crazy , but you know what? It pretty much sums up how it’s been here, at this magical #laaic training. In the past 5 days, my mind and spirit has been more invigorated and inspired than it has been in the past 4 years. I’m finding my soul. And yes, in the process, losing my mind ! Losing and shedding the thoughts and perceptions I thought to know and in the process seeing myself – a truer clearer self . It’s a chaotic and beautiful process all in one. | There are many ways to soul search. I’m finding mine right now in the power of community, of studying under the right teachers (so so grateful to @talia_sutra @jujueda), and in honest self reflection. I’d love to hear some ways that have worked for you! Feel free to share below PC by the best roommate @devtheyogi (grateful the universe brought us together) #ytt #soulsearching #trueself #practiceyogachangeyourworld

A post shared by JANICE LIOU (@janiceliou) on Oct 2, 2019 at 2:50pm PDT

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Chase what makes you fall in love with being alive Just arrived here in #Chamonix #France today and it is even more beautiful and breathtaking than I could have imagined! The surrounding mountains, scenery, and the energy here has me feeling so alive! So happy to be here and so excited to spend the next 2.5 weeks learning along side some these magical humans! :::: Is there somewhere or something that makes you feel alive? Share below

A post shared by JANICE LIOU (@janiceliou) on Sep 28, 2019 at 2:00pm PDT

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Tomorrow is Day 4 of #4wheelchallenge and it's all about the LEGS! The legs do SO MUCH in wheel pose and back bends! They're your foundation and need to activate in more ways than one. Watch the video for some exercises to strengthen your hip flexors, inner thighs, hamstrings, and glutes! (exercises progressively become more difficult, so please listen to your bodies when practicing) :::: Check in with your other hosts: @lara.heimann @adellbridges for their tips and variations! Don't forget to tag us and the sponsors so we can see your posts! Sponsors: @bodywheel @liforme @movementbylara @journey.into.yoga Yoga wheel is by @bodywheel (you can find it on amazon!) #stallbars from @fitwoodcom —————————————— Want to learn more and practice with me? Check out www.vimeo.com/ondemand/janiceliou for guided classes! Recommended: Strong Bends | Open Heart, Open Mind | Heart Flow | Comprehensive Guide to Wheel Pose + Variations

A post shared by JANICE LIOU (@janiceliou) on Sep 21, 2019 at 4:09pm PDT

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"You can't pour from an empty cup. Take care of yourself first." Such a true saying! I've been running a bit on empty for the past 2 weeks, between the mess of remodeling and repairs, it's been a challenge to find space, time, and honestly: motivation – getting everything sorted took priority. Today was the first time in 2 weeks since I've really stepped onto my mat for ME – to move, breathe, sweat…and melt! (thank you heatwave!) And it felt SO SO good…holding onto this feeling as a reminder to fill up and pour from that overflow How do you like to fill your cup? Are you feeling FULL? share below :::: 2x sped snippets from my practice today using my favorite piece of furniture: @fitwoodcom #stallbars #wallbars Yoga Wheel: @bodywheel (12" is my favorite) Yoga Blocks: @yogahustle

A post shared by JANICE LIOU (@janiceliou) on Sep 23, 2019 at 8:12pm PDT

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Day 2 of #4wheelchallenge is all about the shoulders! Last night, @rebekahletch and I showed you some yummy partner stretches, today I did a LIVE talk on how exactly to access these stretches and to do them on your own. For all who missed the LIVE (for some reason it didn't upload) here it is! Hope this is helpful, and if you have any questions leave them below! Hosts: @lara.heimann @adellbridges (check in with her tonight for day 3) Sponsors: @bodywheel @liforme @movementbylara @journey.into.yoga Cover photo captured by @dtufino_photo Yoga wheel is by @bodywheel (you can find it on amazon!) Wall bars from @fitwoodcom #stallbars Outfit by @areyouami (video) —————————————— Want to learn more and practice with me? There's a full length class of "Shoulders" and "Comprehensive Guide to Wheel Pose + Variations" on my Vimeo! go too www.vimeo.com/ondemand/janiceliou to check it out! #urdhvadhanurasana #shoulders #stretch #flexibility

A post shared by JANICE LIOU (@janiceliou) on Sep 20, 2019 at 2:57pm PDT

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How do you open your ? I find a @rebekahletch Day 2 of #4wheelchallenge is all about the shoulders! Im challenging you to grab a partner, friend, or neighbor and help one another open your hearts as @rebekahletch and I are! Here are some #partnerstretch ideas you might try (ranging from easiest to hardest! Don’t forget to give your partner plenty of feedback and lots of love!) There’s a common misconception that backbends feel ‘bunchy and crunchy’ – in my experience, that bunch and crunch happens when there’s an unequal work load distribution along the spine – aka the low back is doing the brunt of the work. We want to unload the pressure on our lower back and give some of that work load to the thoracic. How do we do that? ENTER SHOULDER STRENGTH AND FLEXIBILITY Shoulder opening can feel SO SO GOOD (especially with the help of a friend)! Discover a ‘whole new world’ and just how good it can feel! (inspired by @rebekahletch – check out her post from today ) GOING LIVE FRI 12pm EST. To talk to you more about shoulders and to show you some of my favorite stretches! Don’t forget to check in with your other hosts as well for more and hashtag/tag all hosts/sponsors so we can see your posts! #yogachallenge #partnerstretch #heartopener #wheelpose #awholenewworld Hosts: @lara.heimann @adellbridges Sponsors: @bodywheel @liforme @movementbylara @journey.into.yoga : @zayn | @zhaviaward

A post shared by JANICE LIOU (@janiceliou) on Sep 19, 2019 at 8:55pm PDT

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Choose people who choose you There are days when my world falls apart (see stories from yesterday), and it’s on those days where little miracles tend to happen and you realize you’re not alone. You reach your breaking point to share/ask for help and your people – your circle – show up to lift you up and build you back to whole by offering their helping hand or a much needed hug. It’s on those days where gratitude and faith takes place over frustration and fear. It’s a bad day turned good. Incredible things happen when you have the right people there to build you up and support you. Tag someone you choose :::: Thank you @rebekahletch for always lifting me up [and to @sphogat29 (the love of my life ) for performing miracles everyday] PC: @hey_glenn #friendship #supportyourfriends #dancewithme

A post shared by JANICE LIOU (@janiceliou) on Sep 18, 2019 at 6:07am PDT

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The older I get, the more defined my non-negotiables and essentials become One of those being a space for practice, a cozy setup that makes me want to roll out my mat, light some candles and incense, journal, and tune in. I used to think it was impossible – I didn't have enough space, I didn't have enough money, I didn't have this or that. And then I realized, I simply had TOO MUCH, too much clutter that was lying around. So I started to let things go, to give gratitude to my past for leading me here, and to make space for my future, to make space for ME. If you feel as though you don't have space, go through what you have and see if you can let go of what's holding you back and make room for new growth! Do you have any home essentials? Share below!! #homepractice #homelife #homesweethome —————————————— Practice with me at home! Online classes @journey.into.yoga www.vimeo.com/ondemand/janiceliou www.patreon.com/janiceliou (linked in bio) Wall bars by @fitwoodcom Mat is from @sigednyoga Top by @alo Pants are from a random boutique in Greece

A post shared by JANICE LIOU (@janiceliou) on Sep 14, 2019 at 12:51pm PDT

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How do you like to play? Monkeying around on my new toy ! All work and no play makes for plateaus! Play is so important for training, it spices things up, gets you using new muscles in new ways, and makes it fun! If you’re lacking motivation, find fun new ways to get moving and play! :::: Some of you might have seen my weekend project in stories – installing these bars (with the help from @honoryoganorthbrunswick )! I’ve wanted #stallbars #wallbars for so many years now, and have settled for squat racks, fences, industrial railings, etc…UNTIL now! I finally have a set of my very own @fitwoodcom stall bars that blend in beautifully with my home decor :::: There’s so much you can do with bars, here’s a little flow I did for heart opening. Stay tuned for some tutorials on how to use them for your wheel, splits, and handstands/core work! Do you have any requests or tips for stall bars? Tell me below! #flexibility #backbending #sponsored #flexibilitytraining

A post shared by JANICE LIOU (@janiceliou) on Sep 10, 2019 at 6:08am PDT

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We each create a profound impact. In every interaction, our energies and vibrations carry…not just to someone else’s day or life, but also to ourselves and everyone influenced by them throughout their entire lifetime. In this way, we see that nothing is separate and that we are all ONE. Love one to love all. Impact positively :::: PC by @hey_glenn twinning with my love @rebekahletch #impactpositively #simplylove #positivevibes

A post shared by JANICE LIOU (@janiceliou) on Nov 8, 2019 at 8:22am PST

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NEW YOUTUBE For this weeks #tutorialtuesday I have a very special video up on YouTube for everyone featuring…MY DAD! Janice Liou or https://youtu.be/Ms-Jwlq7XdQ (You can also swipe up in my stories!) :::: We all want what’s best for our loved ones, and I find the best motivation comes in the form of having fun together! We had a lot of fun filming this one and hope you’ll enjoy this little practice with your friends/family/parents as well after filming my dad stood up and said “wow I feel so much lighter!” my response was: Let me know your thoughts and if you enjoy it, hit that thumbs up and subscribe (Id be so grateful )! What are some ways you like to share the gift of health? Comment below ———————————————— For more Online Classes: Patreon www.patreon.com/janiceliou Vimeo www.vimeo.com/ondemand/janiceliou YouTube www.youtube.com/c/janiceliou Link in bio for more

A post shared by JANICE LIOU (@janiceliou) on Nov 12, 2019 at 6:28am PST

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"It is to weave the cloth with threads drawn from your heart, even as if your beloved were to wear that cloth. It is to build a house with affection, even as if your beloved were to dwell in that house. It is to sow seeds with tenderness and reap the harvest with joy, even as if your beloved were to eat the fruit. It is to charge all things you fashion with a breath of your own spirit. Work is love made visible." – Kahlil Gibran :::: My fiancé and I spent the past week at our parents' homes, and we just came home last night. We spent hours catching up and got to talking about how everything our parents do, they seem to do it best – how their cooking tastes better than anything we've ever tasted (even when she makes cup-o-noodles !), or their laundry's the softest, best smelling ever. We talked about how mundane errands like doing laundry, cleaning, or washing the car can hold so much joy because we're spending time with each other. We spoke about how our own passions are able to inspire and motivate us to accomplish new challenges we never thought we'd be able to do. And then we realized…it's because the work comes from a place of love. When we work from a place of love and the work no longer feels like work, it feels like love. Let everything you do stem from a place of love. Let your work be made visible as love. Can you think of an example? share your story below #mondaymotivation #loveandalliscoming #love #mondayvibes #happymonday Practicing with love and sped 2x FAITH by bloom

A post shared by JANICE LIOU (@janiceliou) on Nov 11, 2019 at 5:55am PST

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The post Incredible Stretching And Flexibility Motivation With Janice Liou! appeared first on FitNish.com.

Quick Stats

Name: Vanessa Serros
Age: 23
Height: ~5’
Competition weight: 102 lbs
Current weight: 107 lbs
Current city: San Diego, CA
Occupation: University Student

Have you always lived a fit lifestyle? How did you get started?

I’ve been active throughout my life and couldn’t imagine it any other way! From the time I was a little kid I was always moving, from playing with other kids for hours on end to dance and competitive gymnastics. I loved PE classes, challenging my body, and trying new things.

“I stopped gymnastics to focus on school but continued with tumbling and then joined a health club when I was 16.

I felt intimidated and lost as most “newbies” do, but my boyfriend (now husband) introduced me to Bodybuilding.com and womens’ fitness magazines and I instantly fell in love, and decided that I would compete one day.

“The journey has been somewhat rocky at times with confusion, excuses, etc. but I have been consistent and totally focused for the last two years, finally yielding exciting results!”

What’s the key to staying motivated and to keep going?

It’s not always easy to maintain enthusiasm, but I’ve found my passion in fitness and it consumes me! It’s something I think, plan, and dream about everyday and my own results are my biggest source of motivation.

“It takes an incredible amount of hard work, dedication, and patience but I promise it will be worth it when you see the results you worked so hard for!”

I believe the key to staying positive and motivated is to set small attainable goals on a timeline so you don’t get overwhelmed.

“Even the smallest changes will show you just how much power you have to take charge of your own health, happiness, and life.”

Informative websites, social media, and progress pictures are great places to look when you need a boost of motivation. Having a supportive partner or friend can also make your fitness journey much smoother and more enjoyable.

Tell us a bit about your recent experience at your pro debut at the wbff worlds?

It was quite an experience to meet and perform alongside hundreds of incredible people from around the world! I met new friends and reunited with women from my LA show earlier this year, sharing our stories and progress and encouraging each other backstage.

Preparing for this show was a race to the finish but the results were well worth it.

“I biked to school and the gym daily, trained in the weight room 5 days per week, performed HIIT cardio 3 days per week, and did some brutal track sessions twice a week.”

Throughout this prep I embellished my own competition suits and built the wings for my theme wear round outfit. I also took a full load of summer classes but somehow got it all done! Don’t let school, a job, or personal matters get in the way of accomplishing your goals. Make the commitment and just do it!

What is the hardest thing and the most enjoyable thing about competing to you?

Hmm.. The hardest thing is probably to keep pushing yourself in those last few exhausting weeks before a show. It becomes a mental game; your body and mind have been taxed, you are excited but anxious, wondering if you’re going to be ready in time, and start questioning why the heck you put yourself through this!

“That leads to the most enjoyable part; seeing all of that hard work come together on stage where you can celebrate your success and inspire others.”

What are your future plans?

I’m not sure exactly when my next show will be, but I will continue improving and building my dream physique. I’m trying to learn as much as possible about training and nutrition and plan to become a certified personal trainer within the year so I can help others reach their fitness goals too. I’ve also had so much fun making my themewear and bikinis for these shows that I also hope to start my own business creating custom pieces for others. There are so many possibilities for the future, I can’t wait to see what’s in store!

Take us through an average day of yours:

• The rest of the evening (before bed) is usually spent cooking, studying, and relaxing with my husband, I love to have fun sometimes but I’m definitely a homebody =).

Give us a brief description of your philosophy on your diet, pre contest and during the off season:

I have achieved fantastic results with a relatively flexible diet because I stay consistent and practice moderation. I do my best to fit my diet into my social and family life, after all, it has to become a manageable lifestyle if you want results and benefits for the long run.

My day-to-day diet is filled with nutritious whole foods, protein shakes, occasional treats to keep me sane, and I still enjoy fruit everyday.

“My diet is roughly 40% lean proteins, 40% vegetables, fruits, and complex carbs, and 20% fats. I haven’t been competing for long but my off season is a bit more flexible, with treats and cheat meals a couple times a week.”

Pre-contest becomes a bit stricter with more vegetables, fewer starchy carbs, and lots of water. Thankfully I don’t have to make drastic pre-contest changes since I am naturally pretty lean and stay consistent with diet and cardio year round.

Sample Meals:

• 5-6oz low-fat cottage cheese with diced green apple and a tbsp of crunchy natural peanut butter.
• 4-5oz seasoned lean ground turkey with a tbsp avocado and hot sauce, 3-4oz baked sweet potato fries, French green beans or zucchini.

What are your top Nutrition tips to lose weight for the ladies?

NEVER go to extremes and don’t be afraid to eat, A LOT!

You certainly don’t want to starve your body and deprive it of nutrients that keep it running smoothly but also be careful to avoid binging or becoming obsessive about eating healthy. Figure out a healthy macronutrient balance that works for you, fill up throughout the day, and don’t be afraid to enjoy your favorite treats on occasion.

Do you weigh all your food and track the numbers when it comes to calories of everything you eat? Do you think it is necessary?

Most of the time I just estimate but I did weigh and measure in the beginning and definitely in the weeks leading up to a show. It really helps to measure when you’re first learning and experimenting with different nutrition programs because you can compare and learn what works for you, be able to make specific changes and note how they affect your progress, and eventually you will be able to make smart choices wherever you may be.

What supplements do you use?

• Complete womens’ multivitamin
• Protein powders
• Energizing preworkouts like Cellucor’s C4 really helps me get moving when I need a boost.
• I also use their fat-loss supplements CLK and Super HD pre-contest to get stage ready.
• In the offseason I use creatine monohydrate to help maximize my strength and size gains.

Give us a brief description of your philosophy on your training and on average how long do you workout for?

I love weight training and believe it should be something you look forward to but also be challenging and intense enough to promote change. Choose a program with effective exercises that are fun for you,  and you’re much more likely to stick to a program if you’re seeing results and enjoy doing it.

I usually train five days a week for 45 mins to an hour. I love training on weekend mornings, my weekly split generally looks like this:

Sunday:

• Legs

Monday:

• REST

Tuesday:

• Chest and Biceps

Wednesday:

• Glutes and Hamstrings

Thursday:

• REST

Friday:

• Back and Triceps

Saturday:

• Shoulders and Abs

Tell us a bit about your gymnastics training before you started in the gym?

I still have a few skills left but my gymnastics days were quite a while ago. I only competed through middle school, then just practiced tumbling for a couple years, and later taught kids’ gymnastics classes. I do miss it so I’ve taken a few gymnastics classes in college to keep up my skills and flexibility.

“I wish I had continued at the competitive level but anyone who has done so knows it is a major commitment.”

Are you still quite flexible? If so, how do you maintain your flexibility? What’s your take on stretching and being flexible for muscle growth and well-being?

Yes and no. I’m nowhere near what I used to be! When I commit to it and really stretch daily I can get my splits and everything back but these days my muscles are pretty tight from constant heavy weight training. To be honest, I don’t stretch as much as I should but I do make sure to warm up and stretch lightly for about ten minutes before each workout. I also try to stretch and use a foam roller after leg workouts to prevent knots and aid in recovery.

Of course you don’t need to be able to bend yourself into a pretzel but a bit of flexibility can really improve your training.

“When your muscles are more elastic you can move faster, try more advanced exercises, and increase your range of motion, helping to prevent injury and recruit more muscle fibers for greater growth! I always feel great after some serious stretching and it makes everyday movements easier.”

Do you do much cardio with your training?

I normally do very little cardio and can get away with it because I am consistent with my balanced diet and train intensely by using supersets and heart-pumping circuits on a regular basis. Most of the year I just do a couple of short sessions (20 mins) of HIIT on a treadmill or stepmill and it increases to four sessions at 45 mins each leading up to a show. I prefer to do my cardio training outside by riding my bike, hiking, or being active at the beach.

What are your 3 favourite exercises?

1. Squats

There are so many variations that all work like magic for developing the posterior chain muscles. They take everything out of you so I don’t particularly enjoy doing them but I want that lower body development so squats it is!

2. Tricep dips

I always feel powerful doing these and love to add a weight belt or dumbbell for extra resistance.

3. Cable flyes

These are awesome for developing your chest (change the height of the pulley to target different areas) and the pump feels great.

What advice would you give the ladies to developing rock hard abs and a solid mid section?

Gymnastics is the secret behind my abs! Everything else on me was skinny and small but by about seventh grade my abs were already well-developed by all that training. Now I keep them up with light training a few times per week.

For most ladies this isn’t the case, but what I can tell you is that abs need to be worked just like any other muscle group.

“Use a combination of bodyweight and resistance exercises 2-3 times a week and be sure to always engage your core during compound exercises. Abs are built in the gym but will only be visibly defined if you are lean enough so keep your diet in check and add in extra cardio if needed.”

What are some of the misconceptions that you think many women have about training and dieting/losing fat?

Many women still believe that you have to eat very little and torture yourself with endless cardio to have the body you want. Many are also still convinced that lifting weights will make them bulky and manly. Sure, it’s the opinion of some people that what I’ve achieved is “too much” for a woman, but let me tell you, it is very hard for women to build muscle!

“It takes months and even years for women to significant muscle growth. Don’t worry. By weight training you’ll lose fat faster, achieve a slim, shapely physique and will definitely not “accidentally” bulk up.”

Do you use any special training techniques when it comes to your leg training?

I am guilty of neglecting my lower body in the past, but have finally seen significant growth this year. I train legs at least twice a week, one day focusing on glutes and hamstring development and the other on quads. I always go as heavy as possible for my given rep range and I throw in calf exercises 3-4 days a week.

Favourite (Male) Fitness models or bodybuilders?

Do I have to choose???

Favorite female fitness icon(s):

There are so many beautiful and inspiring athletes that keep me motivated, to name a few: Jen Jewell, Jessie Hilgenberg, Amanda Latona, and Ashley Horner among others.

Favorite Quote:

“The future belongs to those who believe in the beauty of their dreams” ~ Eleanor Roosevelt

What is the most common question you get asked?

I usually get asked how I build defined abs and large biceps. I discussed my abs in the previous questions,

“but for biceps I do a lot of isolation exercises such as barbell and hammer curls as heavy as I can handle.”

I used to devote an entire workout session to arms and them hit them again on chest day and back day. My arms grow pretty quickly relative to other muscle groups so I had to back off a bit to balance my physique for these shows.

What competitions have you competed in and your placings?

I rarely talk about it, but back in 2012 I was going through some personal issues and made a lot of spontaneous changes. I was pretty frustrated and couldn’t find any direction in my life. I moved to LA, cut off my long hair, and registered for a bikini competition with just a few weeks to prep. I still hardly knew what real training was and did not follow a diet plan but I had wanted to compete for years so I decided to dive in and see what they were like. It was a scary experience but I’m glad I had the courage to do it. I think I placed 12^th.

2014

• WBFF Los Angeles (April) | Diva Fitness Model short class |  1^st
• WBFF Worlds (Aug) | Diva Fitness Model Pro Debut | Exact placing unknown

Where can people get hold of you?

• Instagram: VSFLX
• Bodyspace on Bodybuilding.com:  vsflex 
• Email: vserros[at]yahoo.com

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The post One On One With Former Gymnast And WBFF Pro, Vanessa Serros appeared first on FitNish.com.