Motivational pictures Archives | FitNish.com

Amir Zandinejad | Mobility by Coachbeardthebestyoucanbe

FitNish.com — Fri, 09 Feb 2024 11:22:46 +0000

Amir Zandinejad, known as ‘Beard’ is a 36 year old certified mobility specialist. He has been a personal trainer for over 13 years and been working out for almost 20 years.

Amir spent the majority of that time training in conventional ways, only doing weight lifting and cardio, with zero emphasis or understanding of mobility training. Over the years, he became stiff and struggled with chronic pain and reoccurring injuries. These limitations wreaked havoc on Amir’s mental health.

It then turned into a long process of trying to find answers that he was desperately seeking. At age 30, Amir discovered mobility training through the Functional Range Systems by Dr. Andreo Spina, which he instantly fell in love with and proceeded to take around 15 of their seminars all over the world.

Through mobility training he has been able to completely revamp his health and change the trajectory of his life. Amir shares a whole lot of great tips and mobility drills or exercises on his social media, check some of them out below!

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A post shared by Amir Zandinejad | Mobility Coach (@beardthebestyoucanbe)

Melissa Bratic Team Canada Karate Motivation

FitNish.com — Sun, 17 Jul 2022 17:35:25 +0000

Melissa Bratic is a Karate athlete From Canada, who displays incredible flexibility, strength and stamina in many of her training videos. Check out some of her competition videos and training videos to gain some insight into how she trains to stay fit, flexible and agile!

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A post shared by Melissa Bratic (@melissabratic)

One On One With Vegan Powerlifting Athlete & Trainer, Duane Van Staden

FitNish.com — Sun, 08 May 2022 19:45:55 +0000

Name: Duane Van Staden
Age: 28
Height: 185 cm
Current weight: 114 kg
Current city: Johannesburg South Africa
Occupation: Gym owner & Coach

What made you get started with training and living a more healthy and fit lifestyle?

I was looking for a sport that I could participate in as an individual. This way, I could recognise my hard work as my own. I wanted a healthy and fit lifestyle because this is what self-care entails. This also allows me to enjoy life and feel more fulfilled because I feel great and most importantly, confident. I feel a sense of pride through my accomplishments because I’m my biggest critic.

Who has been your biggest influence/support in your life and how have they affected you?

Celebrity influencers include Ronnie Coleman because he is the strongest bodybuilder I know. He looks amazing, lifts super-heavy and has an undeniable work ethic.

Dorian Yates and Eddie Hall inspire me. They are all about pushing their hardest to achieve goals which are impossible for most people.

Is your training more focused on bodybuilding or powerlifting?

My training has always been split across powerlifting and bodybuilding. I focus about 40% on powerlifting and the rest is bodybuilding.

How was it throughout the lockdown keeping to your training?

Luckily for me, I have my own powerlifting/strongman gym which meant I didn’t feel the impact of lockdown. I remained consistent and worked towards my goals.

What are your future plans?

I want to continue working on gaining strength and gaining quality muscle. The key priority is remaining healthy.

Take us through an average day of yours:

Wake up at 5:30am, meal 1
6am to 10am: Training my clients, one-on-one in my gym
9am: meal 2
10am: meal 3
10am to 12pm: Training online clients
12pm to 3pm: I complete my own training
3pm: meal 4
3:30pm to 5pm: Training online clients
5pm to 9pm: Training clients one-on-one at my gym
6pm: meal 5
9pm: meal 6
10pm: Bed

How long have you been vegan for and what made you change?

I have been vegan for about 2 and a half years but was Vegetarian for 5 years. Social media opened my eyes to animal cruelty and suffering. I am vegan for the animals.

Do you think as a Vegan it is more difficult to get adequate protein in your diet? Do you think we actually need as much protein as we are made to believe?

We need less protein than we are made to believe. But as a vegan, we need to ensure that we have a variety of food sources that provide adequate nutrition. A balanced diet is key, for any kind of diet.

Is it difficult to gain muscle or strength as a vegan?

Not at all. I was actually at my biggest and strongest as a vegan, than when I was eating meat. I consume more calories which are easier to digest.

Give us a brief description of your philosophy on your diet

I would typically have 5 to 6 different vegetables and 2 to 3 protein sources in one meal. It’s important to have a balanced range of carbs, fibre, fats and protein in each meal.

Protein sources include black beans, kidney beans, lentils, chick peas, tofu, broccoli, green beans, some faux meat options, soya milk and vegan protein shakes.

What is your go to high protein vegan snack?

About 3 times a day I have 250ml soya milk, 25g of vegan protein, one teaspoon of chia seeds and 1 tablespoon of flax seed powder in a shake.

Do you think, to generally lose fat one needs to be super strict and repetitive, as strict as a diet for a bodybuilding competition?

I agree that you need to be strict with your eating and diet.

Your training can be great, but you will not lose fat without changing your diet. Results are only seen with a calorie deficit and consistently clean eating.

Have you seen any common mistakes that guys may make when starting out in the gym?

Guys tend to look for quick results and don’t realise that training goals take time to be achieved. They don’t maintain consistency. When they don’t see results quickly, they tend to give-up on their goals.

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

Training split is a 8 day split. This means my training repeats every 8 days. I have two rest days in each cycle.

Session 1: Front deltoids and triceps
Session 2: Biceps, side deltoids , traps
Session 3: Legs – squats and quads, calves

Off

Session 4: Chest
Session 5: Upper back, rear deltoids
Session 6: Deadlifts, hamstrings, glutes, Calves

OFF

Each training session includes cardio, core and abs
Leg sessions are 4 to 5 hours long
All other sessions are 2 ½ to 3 hours long
Rest period between sets is typically 2 minutes

Do you advise using supplements, and do you use any yourself?

Yes. Pre-workout and vegan protein shake.

Do you think vegan protein powders are just as good if not better than non vegan protein powders?

Yes I do. They don’t cause bloating, and are softer on the stomach.

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A post shared by Duane (SuperBeast Coach) (@superbeastgym)

What are your 3 favourite exercises?

Deadlifts and squats. These provide whole body strength.
Bench Press. It is a great accessory to improve pressing movements. Also a very enjoyable and challenging exercise.

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A post shared by Duane (SuperBeast Coach) (@superbeastgym)

Can you give a few tips to training and what sort of exercises do you favour the most when doing them?

Progressive overload and push yourself at every session. Leave the gym knowing you did your best on every set and you cannot continue.

Do you do a lot of cardio with your training? How do you schedule cardio and when?

Schedule cardio in the beginning of each workout, as a warmup. And then, at the end of each session as a cool down.

Favorite male fitness/bodybuilding/powerlifting icon(s):

Ronnie Coleman
Louis Simmons

Favorite Quote:

“Don’t tell people your dreams show them.”

What is the most common question you get asked?

People always ask: How long did it take for me to look like this.

Where can people get hold of you?

Facebook: Superbeastgym private gym and personal training
Instagram: superbeastgym
Tiktok: superbeastcoach
Email: Superbeasttrainer[at]gmail.com

Chris Bumstead, CBUM Motivation!

FitNish.com — Mon, 07 Mar 2022 07:28:23 +0000

Christopher Adam Bumstead, is a Canadian IFBB professional bodybuilder. He is the reigning Mr. Olympia Classic Physique winner, having won the competition in 2019, 2020 and 2021. He was also the runner-up in 2017 and 2018.

Some of his stats:

Height 6 ft 1 in (185 cm)
Weight Contest: 235 lb (107 kg)
Off-season: 260 lb (118 kg)

Chris seems to be really down to earth and is highly motivated to expand his brand and keep his training up. Watching his youtube videos or social feeds, it is easy to derive a lot of inspiration and motivation from him!

https://www.instagram.com/p/CapppOJl1Ay/

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A post shared by Chris Bumstead (@cbum)

RUBA ALI Training & Life Motivation!

FitNish.com — Sun, 31 Oct 2021 18:26:19 +0000

Ruba Ali is an Arabic-American fitness trainer in the US. She has a prominent Instagram presence with over a million followers and is dedicated to uplifting people worldwide. Ruba also has a twin sister named Heba Ali, who is equally enchanting in her passion for fitness. It seems motivation runs out in the family.

“Even the most organized and composed individuals have picked the broken pieces at some point in their life. Pain is what builds our character; we shouldn’t fear it.”

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A post shared by RUBA ALI ربا علي (@realrubaali)

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A post shared by @rubaalifit

Celia Gabbiani Crossfit Motivation!

FitNish.com — Sat, 07 Aug 2021 11:03:56 +0000

Celia Gabbiani is a French Crossfit Athlete, and she posts a lot of her workouts on her social media. She motivates and inspires many people with her strength and perseverance, which can be seen in her countless training videos below!

https://www.instagram.com/p/CR1XSN5LOxX/

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A post shared by ᴄ ᴇ ʟ ɪ ᴀ ɢ ᴀ ʙ ʙ ɪ ᴀ ɴ ɪ ♡ (@celiagabbiani)

Vanja.Moves, Movement Motivation!

FitNish.com — Mon, 26 Jul 2021 14:27:31 +0000

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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A post shared by Vanja | Making Moves (@vanja.moves)

British Sprinter, Laviai Nielsen Motivation

FitNish.com — Tue, 16 Mar 2021 19:00:50 +0000

Laviai Nielsen (it’s La-ve-aa) is a British sprinter, who competed in the women’s 400 metres at the 2017 European Athletics Indoor Championships, finishing in fourth place in the final. Lavai has an identical twin sister, Lina Nielsen, who is also an international athlete in the same events. Check out some of her posts showcasing some of her training and fun times below!

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A post shared by Laviai Nielsen (@laviai)

What Happened To Lazar Angelov?

FitNish.com — Mon, 11 Jan 2021 20:25:35 +0000

“I decided to share what I went through during the past years because many people asked me why I stopped training.”

Lazar Angelov was one of the original and most popular fitness star/influencers back when the online fitness craze started. He was a source of motivation and inspiration and his physique was so impressive and ripped. He speaks out about why he kind of faded away and what he went through. This is a real eye opener showing how real life is in reality as opposed to just seeing what is shown on social media. He shows once again how motivational and inspirational he is

One On One With Bikini Athlete And Posing Coach, Delaine Sardinha

FitNish.com — Sun, 15 Nov 2020 09:08:45 +0000

Name: Delaine Sardinha
Age: 26
Height: 1.61 m (5’ 3’’)
Current weight: 59.2 Kgs (110 lb)
Current city: Pretoria, South Africa
Occupation: Exercise Science Student, Bikini Posing Coach.

What made you get started with training and living a more healthy lifestyle?

I went from being active in school and very self-conscious to inactive and unhealthy in college. I felt like I was doing nothing to improve my own health and well-being and decided to set forth and challenge myself. I fell in love with training and Anatomy fascinated me. I wanted to know more and I wanted to see how far my body could go if I gave 110% in my training and nutrition.

Seeing what the body is really capable of is an amazing feat. What has become more important to me over the years though is developing strength, functional ability and a sustainable approach and understanding of how the body works.

What made you enter your first show and when was it, and how did the prep and competition go?

I loved collecting the ‘Fitness Magazines’ since I was in school, but never really trained in a gym. I loved the section on competition coverage at the back of the magazine and found the ladies to be radiant, poised and beautiful.

I took part in photographic modeling campaigns for 3 years and figured that being on stage was the next step. Plus it looked like fun!

Who has been your biggest influence/support in your life and how did they affect you?

My family and my boyfriend. With every prep, every early wake up, every mood swing, they were there. Their love and support is unconditional and their faith in my journey is what pushes me through every single time.

How do you manage to balance all the aspects of life with your training and eating? Has it ever been difficult to?

We all have our individual struggles and we find a way to work through it. It’s hard, it really is but through the years I’ve seen that having resilience and pushing through the seemingly impossible situations is worth every tear and breakdown. They key in my opinion is to hold onto the little things that bring you joy and focus on that.

Do you find the prep for competitions gets easier each time? Do they differ much?

I wouldn’t say the prep per se, but my mind definitely feels better equipped with every prep. I know what to expect and I know what my body is going to throw at me and how to deal with it.

How has it been throughout lockdown keeping to your training? What have you been doing to keep fit and active?

Fortunately a significant chunk of my training programme incorporates bodyweight training so programming was a challenge, but possible none the less. It was mentally challenging don’t get me wrong! It is significantly harder to overload certain muscle groups without added resistance and it provided an escape from day-to-day challenges.

What are your future plans?

I’d love to further studies with HFPA and branch into something a bit more specialized in sport and fitness.

Take us through an average day of yours:

05:00 Wake up, get dressed and Coffee.
05:30 Training (No more than 60 min).
07:30 Breakfast. Always a good source of protein, veggies and some oats.
08:00-10:30 Go through my online study portal and make sure all my assignments are done.
11:00 Mid morning meal and coffee. (Protein source, complex carbohydrates and veggies).
11:30-13:00 Make sure the house is clean and tidy.
13:30 Lunch (Protein, veggies and a fruit).
13:45-17:00 I love brushing up on my knowledge, so I do loads of research and revise my studies. During this time I take bookings from posing clients and schedule sessions.
18:00 If I haven’t training yet, this would be my evening slot. (If I am prepping, this would my my second session)
18:30-20:00 Prepare dinner and meals for the next day.
20:00-22:00 Relaxation time! (I like catching a bit tv, but don’t actually watch much. Skincare routine and preparation for the next day).
22:30 Bed Time.

Give us a brief description of your philosophy on your diet: (If you would like to write your full diet here you can)

Eat whole foods and think ‘natural.’

If it has a huge table of ingredients you can’t pronounce on it, it’s probably best you ditch it. I try buy as fresh as I can and always include loads of veggies in my diet, with every meal. I don’t cut out carbs, fruits, fats or dairy. My macro split would roughly look like this on an average day:

15% Fat
40% Carbs
45% Protein

Foods always in my house: Chicken, tuna, eggs, rice cakes, oats, brown rice, sweet potato, veggie mix, green apples, peanut butter and coffee.

Do you count your calories? Do you think it is necessary?

When I’m preparing for a bikini contest, yes I feel it is necessary. It helps me stay on track and know where to make adjustments if necessary. I will alternate between high, low and medium calorie days depending on where my body composition is at and what I intend on training the next day.

When I’m ‘off season’ I have a rough basis off which I work. Since starting weighing foods and what not, I’ve really learnt how to gauge my portions without actually having to take out the scale. Also, when I do feel hungry, I eat an extra cup of veggies or an extra piece of protein for example. Ravenous hunger (due to ultra low calories) constantly will only lead to the development of bad eating habits and a bad relationship with food. My current approach works best for ME. I eat plenty of whole foods and eat to fuel my workouts.

Do you think, to generally lose fat one needs to be super strict and repetitive, as strict as a diet for a bodybuilding competition?

To lose FAT? Absolutely not. In essence, fat loss comes from caloric deficit. In my opinion, adding extra effort in the gym (Energy ‘Out’) as opposed to eating well bellow maintenance, is a more sustainable approach. (Key word ‘Effort’ not necessarily time. Quality over quantity).

Ensuring that you are doing strength training to add on lean muscle mass, hence pushing up your BMR, is advised as well (Muscle mass is active tissue).

As mentioned in my opinion on calorie counting, for the purpose of going below average body fat norms and into the competitive circuit, I believe it is necessary to track.

Also, ‘repetition’ in the sense of exercise programming is calling for one to reach a plateau, so the incorporation of Periodization is highly useful. (In other words, the body adapts to stress placed on it, so either increase resistance, or volume, preferably one aspect at a time. Adjustments every 4-6 weeks is a good gauge)

Have you seen any common mistakes that ladies may make when trying to lose fat or gain muscle?

Utilizing cardio over resistance training and cutting calories too quickly or simply going to low.
Following ‘Fitness Influencers’ regimes to-the-tee.
Eliminating food groups or demonizing them.
Looking for a quick fix will always lead to disaster.

What process do you follow when it’s time to start getting ready for a competition/photoshoot?

I would probably start cutting out ‘treats’ and any alcohol and sugar. I then set a calorie base and adjust it as I get leaner. Hydration and sleep is very important. A good skin prep routine is great to help your skin ‘glow’ before shoots or shows (exfoliating, moisturizing etc).

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

I absolutely believe in quality over quantity. I’d rather do 5 quality reps than 15-20 average reps for the sake of reaching a number. On the other hand I do believe in a structured programme to ensure progress is continual.

I put most of my emphasis on weight training and functional movements. I prefer HIIT over long duration steady state cardio. I would do these sessions 2-3 times a week.

Session times: I like to aim for 60 minutes or under. 4-5 days a week, comp prep, 6 days a week, 2 separate sessions, split into cardiovascular and strength training. If I’m short on time I’ll do HIIT after my strength training.

What are a few of your weight training tips for the ladies?

Focus on correct form before adding weight and place emphasis on quality repetitions (No ‘jerky’ reps as this results in the recruitment of additional/unnecessary muscles and can result in injury).
Don’t be afraid of weights, it raises your BMR and in turn helps your burn more calories ladies. (The ‘skinny fat’ look is common when cardio is the focus of training programmes).

What are your essentials that are always in your gym bag?

(Apart from the obvious) Resistance band set, Lifting straps, skipping rope, earphones.

Do you advise using supplements, and do you use any yourself?

In my opinion, nutrition is the foundation of any good fitness venture, whether it be for fat loss or hypertrophy. I believe getting all your nutrients and macros from whole foods is always a better approach. More often than not, certain supplements (whey for example) can have a higher calorie content than a serving of protein from a food source and is less satiating.

It does however have a high protein content and can form part of a nutrition plan.

Don’t get me wrong, I love a bowl of oats with blueberries and a scoop of Whey protein, it’s quick and convenient but I just personally prefer food sources if they are available.

What are your 3 favourite exercises?

1. Battle ropes alternating waves

High intensity and activates not only the arms, but the posterior chain and core as well.

2. Bulgarian Split Squats

One of my favourite Glute max exercises. I also love unilateral exercises as they help identify muscle imbalances.

2. Alternating DB Lateral raises with an Isometric hold

Great exercise to overload the Mid Deltoids.

Can you give a few tips to training legs and glutes and what sort of exercises do you favour the most when doing them?

Women tend to carry more body fat in their glutes and legs and this tends to be our ‘trouble areas.’ I suggest more volume in these areas and 2-3 dedicated lower body sessions per week.
Every person’s genetics is different and their lower body may respond faster or slower to training.
Never forget about your compound lifts, I make these the basis of all my lower body workouts: Squats, Deadlifts, Lunges.

Don’t forget the Glute Medius! Most of the time ladies will include a bunch of hip extension exercises (Barbell Hip Thrusts, Donkey kicks etc.), which are fantastic, but this leaves the Medius very underactive and underdeveloped.

Exercises that include lateral movement will target these (Eg: Lateral lunges, Resistance band Abduction, Monster walks and Clamshells). Contraction is key to targeting the glutes, as odd as it may look from behind, squeezing your glutes fully is essential. Alternate between heavy loads as well as high reps to maximize glute hypertrophy.

Be sure to use your full range of motion!

Do you do a lot of cardio with your training? How do you schedule cardio and when?

No I don’t. My focus is always strength training and I schedule HIIT sessions in between those. This would be about 15-30 minutes of high intensity functional exercises like: battle ropes, box jumps, burpees, renegade rows, KB swings, assault bike and sprints.

Favorite male Fitness models or bodybuilders?

Arnold Schwarzenegger
Ronnie Coleman
(Athletes) Cristiano Ronaldo
Valentino Rossi

Favorite female fitness icon(s):

Hattie Boydle
Tia-Claire Toomey; Strong, beautiful and confident women.

Favorite Quote:

“Your best teacher is your last mistake.”

What is the most common question you get asked?

How many shows have you competed in and how many top 3 placings? (Mostly by my posing clients)

(2017- 2020) : 10 Shows, 7 top 3 placings.

Where can people get hold of you?

Instagram: delainesardinha777
Facebook: Delaine Sardinha (Dee)
Email: delainesardinha[at]gmail.com

Photo credits:

Carlos Frazao

Motivational pictures Archives | FitNish.com

Amir Zandinejad | Mobility by Coachbeardthebestyoucanbe

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Melissa Bratic Team Canada Karate Motivation

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One On One With Vegan Powerlifting Athlete & Trainer, Duane Van Staden

What made you get started with training and living a more healthy and fit lifestyle?

Who has been your biggest influence/support in your life and how have they affected you?

Is your training more focused on bodybuilding or powerlifting?

How was it throughout the lockdown keeping to your training?

What are your future plans?

Take us through an average day of yours:

How long have you been vegan for and what made you change?

Do you think as a Vegan it is more difficult to get adequate protein in your diet? Do you think we actually need as much protein as we are made to believe?

Is it difficult to gain muscle or strength as a vegan?

Give us a brief description of your philosophy on your diet

What is your go to high protein vegan snack?

Do you think, to generally lose fat one needs to be super strict and repetitive, as strict as a diet for a bodybuilding competition?

Have you seen any common mistakes that guys may make when starting out in the gym?

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

Do you advise using supplements, and do you use any yourself?

Do you think vegan protein powders are just as good if not better than non vegan protein powders?

What are your 3 favourite exercises?

Can you give a few tips to training and what sort of exercises do you favour the most when doing them?

Do you do a lot of cardio with your training? How do you schedule cardio and when?

Favorite male fitness/bodybuilding/powerlifting icon(s):

Favorite Quote:

What is the most common question you get asked?

Where can people get hold of you?

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Chris Bumstead, CBUM Motivation!

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RUBA ALI Training & Life Motivation!

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Celia Gabbiani Crossfit Motivation!

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Vanja.Moves, Movement Motivation!

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British Sprinter, Laviai Nielsen Motivation

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What Happened To Lazar Angelov?

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One On One With Bikini Athlete And Posing Coach, Delaine Sardinha

What made you get started with training and living a more healthy lifestyle?

What made you enter your first show and when was it, and how did the prep and competition go?

Who has been your biggest influence/support in your life and how did they affect you?

How do you manage to balance all the aspects of life with your training and eating? Has it ever been difficult to?

Do you find the prep for competitions gets easier each time? Do they differ much?

How has it been throughout lockdown keeping to your training? What have you been doing to keep fit and active?

What are your future plans?

Take us through an average day of yours:

Give us a brief description of your philosophy on your diet: (If you would like to write your full diet here you can)

Do you count your calories? Do you think it is necessary?

Do you think, to generally lose fat one needs to be super strict and repetitive, as strict as a diet for a bodybuilding competition?

Have you seen any common mistakes that ladies may make when trying to lose fat or gain muscle?

What process do you follow when it’s time to start getting ready for a competition/photoshoot?

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

What are a few of your weight training tips for the ladies?

What are your essentials that are always in your gym bag?

Do you advise using supplements, and do you use any yourself?

What are your 3 favourite exercises?

1. Battle ropes alternating waves

2. Bulgarian Split Squats

2. Alternating DB Lateral raises with an Isometric hold

Can you give a few tips to training legs and glutes and what sort of exercises do you favour the most when doing them?

Do you do a lot of cardio with your training? How do you schedule cardio and when?

Favorite male Fitness models or bodybuilders?

Favorite female fitness icon(s):

Favorite Quote:

What is the most common question you get asked?

Where can people get hold of you?

Photo credits:

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