In the pursuit of a strong, defined core and the elusive six-pack, choosing the right exercises is crucial. The core isn’t just about aesthetics; it’s the powerhouse for stability, strength, and overall fitness performance. Here’s a list of the top 10 exercises that will help you sculpt your core and develop a six-pack.
1. Plank
How to do it:
Start in a push-up position with your elbows bent at 90 degrees and both forearms on the ground.
Keep your body in a straight line from head to heels.
Hold this position for as long as possible, ensuring your core is tight and your hips are neither sagging nor raised too high.
Why it works: The plank is a fundamental core exercise that engages the entire abdominal region, including the transverse abdominis, rectus abdominis, and obliques. It also strengthens the back, shoulders, and glutes.
2. Hanging Leg Raise
How to do it:
Hang from a pull-up bar with your arms straight and legs together.
Keeping your legs straight, lift them until they are parallel to the ground or higher.
Slowly lower your legs back to the starting position.
Why it works: Hanging leg raises target the lower abdominal muscles, which are often the hardest to define. They also engage the hip flexors and improve grip strength.
3. Bicycle Crunches
How to do it:
Lie flat on your back with your hands behind your head and legs raised to a 90-degree angle.
Bring your right elbow towards your left knee while extending your right leg.
Switch sides, bringing your left elbow towards your right knee while extending your left leg.
Continue alternating sides in a pedalling motion.
Why it works: Bicycle crunches are excellent for working the rectus abdominis and the obliques. The twisting motion helps build definition in the waistline.
4. Russian Twists
How to do it:
Sit on the floor with your knees bent and feet slightly off the ground.
Lean back slightly while keeping your back straight.
Hold a weight or medicine ball with both hands and twist your torso to the right, then to the left.
Why it works: Russian twists focus on the oblique muscles and help improve rotational strength and stability.
5. Ab Rollouts
How to do it:
Kneel on the floor with an ab wheel or barbell in front of you.
Grip the handles and roll the wheel forward, extending your body as far as you can without letting your lower back sag.
Roll back to the starting position.
Why it works: Ab rollouts are a challenging exercise that targets the entire core, particularly the rectus abdominis and the deeper stabilizing muscles.
6. Mountain Climbers
How to do it:
Start in a plank position with your hands directly under your shoulders.
Quickly bring your right knee towards your chest, then switch legs, bringing your left knee towards your chest.
Continue alternating legs at a rapid pace.
Why it works: Mountain climbers are a dynamic, full-body exercise that raises your heart rate while working the core, shoulders, and legs.
7. Flutter Kicks
How to do it:
Lie on your back with your hands under your lower back for support.
Lift your legs slightly off the ground and alternate kicking them up and down in a quick, scissor-like motion.
Why it works: Flutter kicks target the lower abs and helps improve endurance in the hip flexors and core muscles.
8. Dead Bug
How to do it:
Lie on your back with your arms extended towards the ceiling and your knees bent at 90 degrees.
Slowly lower your right arm and left leg towards the ground while keeping your lower back pressed into the floor.
Return to the starting position and repeat with the opposite arm and leg.
Why it works: The dead bug is a great exercise for improving core stability and coordination, working both the upper and lower abdominal muscles.
9. Side Plank
How to do it:
Lie on your side with your elbow directly under your shoulder and your legs stacked.
Lift your hips off the ground, forming a straight line from your head to your feet.
Hold this position for as long as possible, then switch sides.
Why it works: Side planks target the obliques and help improve lateral core stability and strength.
10. V-Ups
How to do it:
Lie flat on your back with your arms extended overhead and legs straight.
Simultaneously lift your legs and upper body towards each other, reaching your hands towards your feet to form a V shape.
Slowly lower back to the starting position.
Why it works: V-Ups are an advanced exercise that works the entire abdominal region, promoting both strength and muscle definition.
Conclusion
Incorporating these top 10 exercises into your routine will help you build a strong core and develop a six-pack. Remember to pair your workouts with a balanced diet and proper hydration to see the best results. Consistency and proper form are key to achieving the sculpted abs you desire. Stay dedicated, and your hard work will pay off!
Written by Chris Harrison Editor’s Note by Rodney Jang, Status Fitness Magazine
Ashley Kaltwasser is not just a cover model; she is a champion of longevity, professionalism, and reinvention. I have had the privilege of watching her dominate the Bikini division with a blend of grace and grit that very few in this industry can maintain. When we brought her and coach Adam Bonilla into the Status Fitness studio, it was not just to celebrate titles, it was to showcase what sustained greatness really looks like.
Ashley is not only the winningest IFBB Pro Bikini competitor of all time, but she is also one of the most disciplined, humble, and coachable athletes in the sport. Her partnership with Adam has become one of the most trusted coach and athlete relationships in modern physique competition. Together, they represent what every competitor should aspire to, a mindset of excellence, a love for the game, and a refusal to settle.
This cover is a tribute to the long game, to champions who keep showing up, and to the coaching bonds that keep them strong. – Rodney Jang Editor in Chief, Status Fitness Magazine
A RECORD STILL IN THE MAKING Ashley Kaltwasser is not new to the stage. She is not just a past Olympia champion; she is a living legend in the IFBB Bikini division. With more than 40 IFBB Pro wins and counting, she holds the record for most wins in the division’s history. But here is what is rare: she has done it all without ever losing her spark.
While many pros burn out after a few years, Ashley keeps competing and keeps winning, because she genuinely loves the process. The prep, the posing, the post-show reflections – for Ashley, this is not a phase, it is a lifestyle.
THE COACH, THE CORNERSTONE Behind her consistent success is a coach who understands both the science and the psychology of performance. Adam Bonilla, founder of Team Elite Physique, has coached Ashley for the better part of her career. Their communication, trust, and shared obsession with detail are what separate them from the pack.
“Ashley is the easiest hard worker I have ever coached,” Adam told us during the shoot. “She listens, she applies, and she never complains. That is why she keeps winning.”
Ashley echoes the same respect. “I have never needed another voice. Adam knows how to peak me. He knows my body. But more importantly, he knows how to keep me confident and grounded.”
It is a partnership built on reps, reflection, and relentless improvement.
Ashley and Coach Adam at Van Pro/Am Show 2025
THE STATUS COVER EXPERIENCE When Ashley walked into the Status Fitness Magazine shoot, she was fresh off another contest win. But there was no ego, no attitude, just energy, poise, and a camera-ready physique that made every shot look like a cover.
We shot in both natural light and stage style setups to showcase her unique mix of elegance and athleticism. Her posing is crisp. Her smile is real. And every frame told the story of a woman at the top of her game, still hungry for more.
“What I love about Status,” Ashley said, “is that it celebrates all sides of the athlete. Not just the muscles or the medals, but the mindset. That is what makes this cover so special.”
THE LEGACY LESSON What makes Ashley Kaltwasser different is not just her talent, it is her consistency. She is not chasing hype. She is not trying to reinvent herself with every season. She just shows up, refines her formula, and outworks everyone else.
Training Style: High volume glute and hamstring focused, balanced with mobility and recovery
Nutrition: Structured but flexible, built for sustainability
Supplements: Clean support for hormone balance, digestion, and physique maintenance
Mindset: Calm, curious, coachable, and always in control
“She is proof that you do not have to be flashy to be great,” Adam said. “You just have to be relentless.”
STILL CLIMBING Ashley is not done. In fact, she is still getting better. As the IFBB landscape evolves, with new faces and rising stars, Ashley remains the gold standard for what it takes to win and keep winning.
Her next show? It could be next week or next month. But you can bet on one thing: she will bring her best, and she will be smiling while she does it.
FINAL WORDS Ashley Kaltwasser’s career is more than a run of wins. It is a masterclass in how to show up, stay ready, and stay grateful. And with Adam Bonilla in her corner, the best may still be yet to come.
“I do not compete to prove something. I compete because I love it,” Ashley said. “And when you love something, you never really burn out.”
Chris Harrison Contributing Writer Status Fitness Magazine
Champions, new professionals, a sold-out two-level expo, and unforgettable moments at River Rock Casino Resort By Rodney Jang, Editor-in-Chief, Status Fitness Magazine Official media coverage by Status Fitness Magazine
For one unforgettable weekend, River Rock Casino Resort became the centre of the Canadian bodybuilding and fitness community. Held from July 24 to 26 in Richmond, British Columbia, the 2026 Vancouver Pro/Am & Expo brought together aspiring professionals, established IFBB Pro League champions, Masters competitors, coaches, sponsors, industry leaders and fans from Canada and around the world.
The event combined an international Pro Qualifier with five open professional divisions and five Masters 40+ competitions. The official professional program included Men’s Classic Physique, Men’s Physique, Bikini, Wellness, and Fit Model.
For Status Fitness Magazine, the weekend carried special significance. Status Fitness Magazine served as the official media of the Van Pro, with Editor-in-Chief Rodney Jang on-site in full force throughout the event.
Status was not covering the show from a distance. Jang and the Status media team were present throughout River Rock, conducting interviews, speaking with athletes, meeting sponsors, documenting the atmosphere and capturing the reactions of many of the weekend’s winners immediately after they left the stage. The result was more than a collection of scorecards – it was a complete look at the people, performances, partnerships and personalities that made the 2026 Van Pro one of the most significant bodybuilding and fitness weekends in Canada.
A COMPLETE EVENT DESTINATION
River Rock Casino Resort provided an ideal environment for a weekend of this scale.
The competition theatre, accommodations, restaurants, sponsor areas and gathering spaces were all located within the resort. Athletes, coaches, media representatives and spectators could remain connected throughout the weekend instead of travelling between separate hotels and event venues.
The Canadian Physique Alliance listed the River Rock Casino at 8811 River Road in Richmond as the official location, with Michelle Krack serving as promoter. The international Pro Qualifier took place on July 25, followed by the professional show on July 26. That concentrated setting helped the Van Pro feel like a true destination event. Athletes crossed paths in the hotel and sponsor areas. Coaches and competitors met between sessions. Fans had opportunities to interact with professionals outside the formal stage presentation. Sponsors could build direct relationships with athletes, gym owners, trainers and serious fitness consumers. The show continued inside the theatre, but the complete Van Pro experience extended throughout River Rock.
MICHELLE KRACK AND HER TEAM: THE WORK BEHIND THE WEEKEND
A major competition begins long before the first athlete walks onto the stage.
Behind every competition, award presentation, sponsor activation and interview are months of planning, communication, promotion, organization and problem-solving.
At the centre of the 2026 Vancouver Pro/Am was promoter Michelle Krack and her dedicated event team.
The official IFBB Pro League and Canadian Physique Alliance listings both identify Krack as the promoter responsible for the Vancouver professional show and international Pro Qualifier.
The scale of the weekend demonstrated the amount of work required.
Vancover Pro/Am Promoter MICHELLE KRACK with all the Fit Model Athletes on Stage
The event included:
An international Pro Qualifier
Eight IFBB Pro League cards
Five open professional divisions
Five Masters 40+ divisions
Athlete registration and check-ins
A professional press conference
Multiple competition sessions
A sold-out sponsor and exhibitor experience
Special guest appearances
Stage entertainment
Media interviews and content production
Krack and her team managed venue coordination, athlete services, sponsor relationships, production schedules, registration, promotion, backstage operations, judging requirements, guest appearances and the many last-minute challenges that inevitably arise during a large event.
Much of that work happened outside the audience’s view.
When an event runs smoothly, the spotlight remains on the athletes. That is one of the clearest signs of a well- organized show.
Status Fitness Magazine recognizes Michelle Krack and the complete Van Pro team, including the production staff, athlete coordinators, expediters, volunteers, judges, media personnel, sponsors and backstage crew, for the endless work required to bring the weekend to life.
The athletes delivered the performances, but Krack and her team created the platform on which those performances could happen.
WENDY FORTINO LEADS THE SHOW AS OFFICIAL EMCEE
A competition involving numerous divisions, athlete introductions, comparisons, special presentations and awards requires a confident and knowledgeable voice to keep everything connected.
At the 2026 Van Pro, Wendy Fortino handled that responsibility with professionalism, energy and genuine respect for the athletes.
Official Van Pro promotion identified Fortino as the event’s official emcee for the professional press conference, Pro Qualifier and IFBB professional show.
Fortino did considerably more than announce names.
She guided the audience through the schedule, introduced divisions, supported transitions between competition segments and helped ensure that important championship moments received the recognition they deserved.
An effective emcee must remain composed while responding to judging decisions, backstage timing, production cues and schedule changes. At the same time, the emcee must keep the audience informed and engaged through many hours of competition.
First Place of Women’s Fit Model Open Class and Olympia Qualified: Victoria Schmidt
Fortino achieved that balance. She brought enthusiasm when the show required energy, clarity when information needed to be communicated and professionalism when athletes were receiving some of the most important awards of their careers.
Her work was essential to the rhythm of the weekend.
The competitors created the action onstage. Wendy Fortino helped connect that action into one complete and entertaining show.
OKSANA GRISHINA DELIVERS AN UNFORGETTABLE INTERMISSION PERFORMANCE
The weekend also delivered one of its most memorable moments away from the formal competition.
During the intermission, legendary professional fitness performer Oksana Grishina energized the River Rock theatre with a Michael Jackson-inspired fitness routine.
Grishina blended athletic movement, dance, theatrical presentation, conditioning and physical control into a performance that immediately captured the attention of the audience.
The routine was a reminder that fitness competition is not limited to muscular development and traditional posing.
At its highest level, a fitness routine combines strength, flexibility, timing, coordination, choreography and entertainment. Grishina brought all of those elements together.
The Michael Jackson inspiration performed a familiar and entertaining theme, while Grishina’s athletic ability made the routine uniquely her own.
It also served an important purpose within the flow of the event.
Long competition sessions can include hours of judging, comparisons and awards. A strong intermission performance resets the energy in the theatre while giving athletes and production personnel time to prepare for the next segment.
Grishina did much more than fill time.
She delivered a genuine show highlight.
For several minutes, placements and scorecards gave way to performance and entertainment. The audience responded enthusiastically, and the routine added another memorable dimension to an already packed weekend.
A SOLD-OUT SPONSOR EXPERIENCE ACROSS TWO LEVELS
The stage may have been the competitive centrepiece, but the activity throughout the sponsor and exhibitor areas demonstrated that the Van Pro had become much more than a bodybuilding contest.
According to the event team and Status Fitness Magazine’s on-site coverage, the sponsor and exhibitor inventory was sold out, with participating companies spread across two levels of River Rock Casino Resort.
That two-level footprint created the atmosphere of a complete fitness-industry gathering.
Between competition sessions, athletes, coaches, spectators and industry professionals moved through an active sponsor environment featuring sports nutrition, fitness equipment, apparel, footwear, prepared meals, retail services and athlete-focused products.
The sold-out sponsor presence was important for several reasons.
For athletes, it created opportunities to meet companies and representatives directly.
For spectators, it added another experience beyond watching the stage.
For sponsors, it provided access to a highly targeted audience of competitors, coaches, trainers, gym owners and committed fitness consumers.
For the promoter, the sold-out inventory reflected strong industry confidence in the Van Pro brand and its audience.
MUTANT LEADS AS THE OFFICIAL TITLE SPONSOR
Official Van Pro promotional material identifies MUTANT as the title sponsor of the 2026 Vancouver Pro/Am & Expo.
MUTANT has a long-established identity within hardcore bodybuilding, making the partnership a natural fit for an event featuring aspiring professionals, international IFBB competitors and serious followers of the sport.
The company’s title sponsorship represented more than branding around the theatre.
Major sponsor support helps an event invest in production, athlete services, promotion, staffing, media, staging and the overall spectator experience.
Official Van Pro posts repeatedly recognized MUTANT as the title sponsor or presenting sponsor for the 2026 event.
The partnership connected one of bodybuilding’s most recognizable brands with one of Canada’s most important competitive weekends.
GOLDEN ERA MAKES AN IMPACT AS A CHAMPION SPONSOR
Golden Era was another major presence at River Rock, officially recognized by the Van Pro as a Champion Sponsor.
Golden Era brought a highly visible equipment-focused activation to the weekend and gave athletes and attendees an opportunity to experience commercial fitness equipment firsthand.
As part of Status Fitness Magazine’s official event coverage, Rodney Jang interviewed Amy from Golden Era.
The conversation gave Amy an opportunity to discuss Golden Era’s participation in the event, its connection with the training community and why the company chose to support the Van Pro.
It also helped tell a side of the event story that is often overlooked.
Sponsors should not be treated as logos surrounding the stage. They are companies making a direct investment in the promoter, the athletes, the audience and the continued growth of the competition.
By speaking with Amy, Status allowed Golden Era to explain its involvement directly and helped introduce the people behind the partnership.
MAJOR FITNESS BRANDS SHOW THEIR SUPPORT
The strength of the sponsor lineup was visible in the number and variety of companies represented throughout the two-level expo.
Key sponsors and participating brands included:
MUTANT
Golden Era
ALLMAX Nutrition
Body Energy Club
Reflex
LARA STAR
Better Bodies
Optimum Nutrition
Ballistics Nutrition
Stay Fit Meals
These companies were joined by additional exhibitors and event partners that contributed to the atmosphere of the weekend.
Official Van Pro promotion recognized ALLMAX Nutrition and Body Energy Club as supporting sponsors, while Golden Era and Optimum Nutrition were promoted as Champion Sponsors. Better Bodies was also publicly welcomed as part of the 2026 event.
The diversity of the sponsor group was one of the expo’s greatest strengths.
Sports-nutrition companies connected directly with the athletes and consumers using their products. Apparel and footwear brands met an audience deeply connected to training culture. Fitness retailers and equipment companies were able to interact with trainers, competitors and gym owners face to face.
The sponsor area also became an important social hub.
Athletes who had competed against one another could reconnect after leaving the stage. Coaches met company representatives. Fans interacted with brands and personalities they had previously followed only online.
The theatre housed the competition, but the two-level sponsor experience helped turn the Van Pro into a complete industry event.
Victoria Schmidt on stage
STAY FIT MEALS BRINGS FLAVOUR TO THE EXPO
Stay Fit Meals added another practical and lifestyle-focused element to the sponsor experience.
During his tour of the expo, Rodney Jang stopped at Stay Fit Meals, personally tried one of the company’s drinks and thoroughly enjoyed it.
That small moment reflected the hands-on nature of Status Fitness Magazine’s coverage.
The Status team did not simply photograph sponsor banners or list company names. Jang spoke with representatives, experienced products firsthand and helped introduce the businesses supporting the event to the Status audience.
Stay Fit Meals was a natural fit for the weekend.
Competitors, trainers and fitness consumers understand how difficult it can be to maintain a consistent nutrition routine during a busy multi-day event. A company focused on convenient food and beverages addressed a practical need for the people attending the show.
The drink also earned the Editor-in-Chief’s personal approval.
STATUS FITNESS MAGAZINE IN FULL FORCE
Status Fitness Magazine’s role as official media extended throughout the complete weekend.
Editor-in-Chief Rodney Jang led the on-site coverage, conducting interviews with most of the professional winners, Masters champions, leading competitors, sponsors and notable guests.
The objective was not simply to announce who placed first.
It was to give the athletes an opportunity to explain what their performances meant.
Jang spoke with competitors immediately after career-changing results, capturing their reactions while the emotion of the moment was still fresh.
First Place on Women’s Bikini – Masters 40+ Class: Candice Yang
The coverage included interviews with professional winners and leading personalities such as:
Ashley Kaltwasser
AJ Ellison
Chad Owens
Amy from Golden Era
Numerous open and Masters champions
New professionals and leading Pro Qualifier athletes
The interviews explored preparation, competition experiences, future goals, longevity and the personal meaning behind the results.
A scorecard can document a placement.
An interview introduces the person behind it.
First place on Women’s Fit Model – Masters 40+ Class: Tabatha Kirkegaard
ASHLEY KALTWASSER AFTER PROFESSIONAL VICTORY NUMBER 58
One of Status Fitness Magazine’s biggest interviews came immediately following the professional Bikini competition.
Ashley Kaltwasser won the division with a perfect score of three, defeating a strong international lineup and recording what was widely reported as her 58th IFBB Pro League victory.
Following the win, Kaltwasser was interviewed by Rodney Jang as part of Status Fitness Magazine’s official Van Pro coverage.
The interview captured one of the most accomplished athletes in the sport at another historic point in her career.
Ashley K with Status Editor-in-Chief Rodney Jang
Kaltwasser’s longevity is particularly impressive because the Bikini division has continued to evolve. New competitors arrive every season with polished posing, presentation and conditioning, yet she has remained capable of winning against different generations of athletes.
Her Vancouver result was not based on reputation.
The official scorecard gave her a perfect total of three.
Jang’s interview gave Kaltwasser an opportunity to speak about the performance and allowed the Status audience to hear directly from the champion shortly after another milestone victory.
AJ ELLISON: MASTERS CHAMPION AND ONE POINT FROM THE OPEN TITLE
Rodney Jang also interviewed AJ Ellison, who delivered one of the strongest combined performances of the entire weekend.
Ellison won the Masters 40+ Men’s Physique division with a perfect score of three.
He also finished second in the open professional competition, only one judging point behind champion Hossein Karimi. Karimi scored four, while Ellison scored five.
First place on Men’s Physique – Masters 40+ and Olympia Qualified: Aj Ellison
That result demonstrated that Ellison was not simply successful relative to his age division.
He was one point away from winning the complete open professional show.
Jang’s interview highlighted the discipline, experience and consistency required to remain competitive at that level.
Ellison’s performance also reinforced the importance of the Masters divisions. The competitors were not participating in ceremonial categories. Several remained capable of challenging the strongest open professionals at the event.
CHAD OWENS: FROM FOOTBALL HALL OF FAME TO THE IFBB STAGE
Another major Status interview connected professional football and professional physique competition.
Rodney Jang spoke with Chad Owens, a member of the Canadian Football Hall of Fame and an IFBB Men’s Physique professional.
Owens was inducted as part of the Canadian Football Hall of Fame’s Class of 2024. During his CFL career, he became the first professional football player to record at least 3,000 combined yards in three consecutive seasons. He was also a multiple-time CFL All-Star and one of the league’s most productive return specialists.
At the Van Pro, Owens finished eighth in Open Men’s Physique and second behind AJ Ellison in Masters 40+.
His story added a unique dimension to the event.
Owens had already reached the highest level of one professional sport, yet he was willing to begin another competitive journey, learn a different discipline and test himself against established IFBB professionals.
His conversation with Jang explored the connection between elite football and physique competition: preparation, routine, resilience, attention to detail and the ability to perform under pressure.
Owens’ appearance was bigger than one placement.
It represented a Hall of Fame athlete continuing to challenge himself.
THE PRO QUALIFIER: EIGHT CAREERS CHANGED
The international Pro Qualifier produced eight new IFBB professionals.
The verified 2026 Vancouver pro-card recipients were:
Men’s Bodybuilding: Taylor Cross
Men’s Classic Physique: Jack Craddock
Men’s Physique: Brian Pearson
Figure: Shannon Taylor
Bikini: Dorsay Todjar
Women’s Physique: Hailey Cummings
Wellness: Cassie Keeping
Fit Model: Alina Trubina
The official CPA scorecards identify each athlete with the IFBB Pro designation.
Taylor Cross Wins the Bodybuilding Pro Card
Taylor Cross won the Open Super Heavyweight bodybuilding class with a score of three, finishing ahead of Braden Palmer and Robert Blundon.
Cross was officially designated as the bodybuilding pro-card recipient.
Jack Craddock Goes Directly Into the Professional Top Four
Jack Craddock won Classic Physique Open Class D and earned professional status.
He then entered the professional Classic Physique lineup and finished fourth behind Kellen Wilson, Chen Kang and Aiden Caldwell.
Craddock went from amateur competitor to a top-four IFBB professional during the same weekend.
That was one of the event’s most impressive achievements.
Brian Pearson Makes His Professional Debut
Brian Pearson won Men’s Physique Open Class B and earned his IFBB Pro League card.
He immediately entered the professional Men’s Physique event and finished 15th in the 17-athlete field.
Shannon Taylor Wins the Figure Pro Card
Shannon Taylor won Figure Open Class D with a perfect score of three and received the professional designation.
Danielle Foote won Class A, while Hailey Cummings won Class C before earning her professional card in Women’s Physique.
Dorsay Todjar Earns Bikini Professional Status
Dorsay Todjar won Bikini Open Class C with a perfect score of three.
She finished ahead of Lyndsey Brouse, Stephanie Cree-Reeve, Amanda Hartman, Nadiia Klymenko, Leslie Schmok and Kaylee Mahbobi.
Hailey Cummings Shows Impressive Versatility
Hailey Cummings won Women’s Physique Open Class C and earned professional status.
She also competed in Figure and won Open Class C, demonstrating an unusual level of versatility across two separately judged divisions.
Cassie Keeping Advances in Wellness
Cassie Keeping won Wellness Open Class D and earned her professional card ahead of Mariana Pontes.
Keeping then entered the professional Wellness lineup and finished eighth.
Alina Trubina Makes an Immediate Top-Four Debut
Alina Trubina won Fit Model Open Class B and earned professional status.
She then entered the professional Fit Model competition and finished fourth, behind Victoria Schmidt, Lauren Lovato and Petra Mace.
Like Craddock, Trubina proved that she was not merely ready to receive a professional card.
She was ready to compete successfully as a professional.
IFBB PRO CLASSIC PHYSIQUE
Kellen Wilson Wins for Canada
Kellen Wilson delivered a decisive victory in Open Classic Physique, earning a perfect score of three. Chen Kang of China finished second, while Canada’s Aiden Caldwell placed third.
New professional Jack Craddock finished fourth, giving Canada three of the top four positions.
Verified Open Classic Physique Results
1. Kellen Wilson, Canada 2. Chen Kang, China 3. Aiden Caldwell, Canada 4. Jack Craddock, Canada 5. Eddie Chipp, United Kingdom 6. Shin Kodama, Japan 7. Zachary Tyler, United States 8. Cody Amey, Canada
Wilson’s perfect score indicated a clear judging decision.
Kang brought international quality to the runner-up position, while Caldwell secured another podium result for Canada.
Craddock’s fourth-place finish was especially notable because it came immediately after earning his professional card.
IFBB PRO MEN’S PHYSIQUE
Hossein Karimi Wins a One-Point Battle
Men’s Physique produced the closest open decision of the weekend.
Hossein Karimi of Iran won with four points. AJ Ellison finished second with five.
Only one point separated the champion and runner-up.
Verified Open Men’s Physique Results
1. Hossein Karimi, Iran 2. AJ Ellison, United States 3. Gerardo Reyna, Mexico 4. Mario Stewart, United States 5. Smith Jean Pierre, Canada 6. Julio Soares, Brazil 7. Fabian Feber, Germany 8. Chad Owens, United States 9. Keenan Polanco, United States 10. Shane Noel, Canada 11. Ahmad Mustafa, Canada 12. Taylor Wilson, Canada 13. Frankie Arcega, United States 14. Rinaldo Denis, Canada 15. Brian Pearson, United States 16. David Cai, Canada 17. Tony Gallo, Canada
Karimi did enough to secure the victory, but Ellison remained extremely close throughout the judging.
Gerardo Reyna earned Mexico a podium finish, while Smith Jean Pierre was the highest-placing Canadian in fifth.
IFBB PRO BIKINI
Ashley Kaltwasser Extends Her Historic Record
Ashley Kaltwasser won the professional Bikini division with a perfect score of three.
Canada occupied the next three positions, with Jessica Liu second, Emily Beveridge third and Brianna Wilson fourth. Germany’s Sarah Neuheisel completed the top five.
Verified Open Bikini Results 1. Ashley Kaltwasser, United States 2. Jessica Liu, Canada 3. Emily Beveridge, Canada 4. Brianna Wilson, Canada 5. Sarah Neuheisel, Germany 6. Verushqa Andrade, United States 7. Rhoda Allie, Canada 8. Jodie Yuncker, United States 9. Megan D’Ginto, United States 10. Sammy Jo Childers, United States 11. Sian Bennett, New Zealand 12. Bridget Bailey, Australia 13. Candice Yang, Canada 14. Emily Sullivan, New Zealand 15. Shannyn Creekmore, Canada 16. Sharilee Hill, United States 17. Joy Sugahara, Japan
Kaltwasser’s victory was historic, but Canada’s depth immediately behind her was also one of the division’s defining stories.
Liu, Beveridge and Wilson occupied second through fourth against one of the most accomplished professional competitors in the sport.
IFBB PRO WELLNESS
Danai Theodoropoulou Controls the Division
Danai Theodoropoulou of Greece won Open Wellness with a perfect score of three.
Marissa Andreou of the United States finished second with seven points. Canada’s Sabryna Lebrun placed third with eight, only one point behind Andreou.
Theodoropoulou separated herself clearly from the field.
The battle behind her was much closer, with Andreou and Lebrun separated by one point.
Canadian depth was evident throughout the standings, with six Canadian athletes appearing in the nine-athlete field.
IFBB PRO FIT MODEL
Victoria Schmidt Adds Another Canadian Championship
Victoria Schmidt won the professional Fit Model division with a perfect score of three.
Lauren Lovato of the United States finished second, while Petra Mace earned third for Canada.
New professional Alina Trubina placed fourth.
Verified Open Fit Model Results 1. Victoria Schmidt, Canada 2. Lauren Lovato, United States 3. Petra Mace, Canada 4. Alina Trubina, Canada 5. Misty Yang, China 6. Shenese Case, Canada 7. Lindsay Martens, Canada 8. Brooklyn Goodsell, United States 9. Angela Miranda, United States 10. Felicia Mendez, United States 11. Shambhavi Mahajan, India 12. Phoebe Egoroff, United Kingdom 13. Di Qin, China 14. Carla Krikorian, Canada 15. Brooke Kelly, Canada 16. Sepideh Abshari, Canada 17. Parinya Loptson, Canada 18. Ashley Quick, Canada
Schmidt’s result gave Canada its second open professional victory of the show, joining Classic Physique champion Kellen Wilson.
Canada also earned three of the top four positions through Schmidt, Mace and Trubina.
THE MASTERS CHAMPIONS
The Masters divisions were an important part of the professional show, not an afterthought.
Several Masters athletes were also highly competitive in the open divisions, most notably AJ Ellison, Chad Owens, Shin Kodama, Candice Yang and Cristina Rifo.
Masters Men’s Physique 40+ 1. AJ Ellison, United States 2. Chad Owens, United States 3. Frankie Arcega, United States 4. David Cai, Canada 5. Tony Gallo, Canada
Masters Bikini 40+ 1. Candice Yang, Canada 2. Marisa Ross, United States 3. Shannyn Creekmore, Canada 4. Joy Sugahara, Japan 5. Nikia Hovey, United States 6. Ryoko Donald, Canada 7. Sharilee Hill, United States
Masters Fit Model 40+ 1. Tabatha Kirkegaard, Canada 2. Parinya Loptson, Canada 3. Simone Sinclaire, Canada
The complete Masters placements are confirmed by the official IFBB Pro League scorecards.
THE DEFINING STORIES OF THE 2026 VAN PRO
Eight New Professionals
Eight athletes left River Rock with their careers permanently changed.
Each pro card represented years of training, dieting, competing and refinement.
For Jack Craddock and Alina Trubina, professional status was followed almost immediately by a top-four professional result.
Canada Demonstrated Exceptional Depth
Canada won the Open Classic Physique and Open Fit Model titles.
Canadian athletes also occupied:
Three of the top four places in Classic Physique
Three of the top four places in Bikini
Three of the top four places in Fit Model
Six of the nine places in Wellness
The results demonstrated that Canadian athletes were not simply filling the lineups. They were contending for championships.
Ashley Kaltwasser Continued Making History
Kaltwasser’s 58th professional victory was one of the most historically significant results of the weekend.
Her perfect judging score showed that she remained the clear winner against another strong international field.
AJ Ellison Nearly Won Two Divisions
Ellison won Masters Men’s Physique and finished only one point away from the open championship.
That combination made him one of the weekend’s best overall performers.
Chad Owens Continued an Extraordinary Athletic Journey
Owens brought Hall of Fame football credentials to the IFBB professional stage.
His eighth-place open result and second-place Masters finish demonstrated that his transition into physique competition was serious and competitive.
The Sponsor Community Showed Up in Full Force
A sold-out sponsor footprint covering two levels reflected the growth and credibility of the Van Pro.
MUTANT led as title sponsor, while Golden Era, Optimum Nutrition, ALLMAX Nutrition, Body Energy Club, Better Bodies, Stay Fit Meals and many other brands helped create a complete industry experience.
Status Fitness Magazine Captured the People Behind the Results
With Rodney Jang leading the official media coverage, Status interviewed most of the weekend’s winners and many of its most compelling personalities.
Those conversations allowed athletes and sponsors to speak in their own words and ensured that the story extended far beyond the final scorecards.
FINAL ASSESSMENT
The 2026 Vancouver Pro/Am & Expo succeeded because it brought every part of the competitive fitness industry together.
It gave international amateur athletes a pathway to professional status.
It gave established professionals an important stage on which to compete.
It gave Masters athletes meaningful championship opportunities.
It gave sponsors direct access to one of Canada’s most committed fitness audiences.
It gave fans a complete experience that included competition, interviews, entertainment, products, personalities and industry connection.
Kellen Wilson and Victoria Schmidt delivered open professional championships for Canada.
Hossein Karimi survived the closest open decision of the show.
Danai Theodoropoulou controlled the Wellness division.
Ashley Kaltwasser recorded professional victory number 58.
AJ Ellison won Masters and came within one point of the open Men’s Physique title.
Jack Craddock and Alina Trubina earned their professional cards and immediately finished fourth on the professional stage.
Oksana Grishina delivered an unforgettable Michael Jackson-inspired intermission performance.
Wendy Fortino guided the audience through the weekend with energy and professionalism.
MUTANT led the sponsorship program, while Golden Era and a deep roster of industry partners helped create a sold-out two-level expo.
Behind it all, Michelle Krack and her team worked tirelessly to build the platform on which every one of those moments could happen.
For Status Fitness Magazine, this was more than an event to report on.
It was an event to experience, document and share.
With Editor-in-Chief Rodney Jang leading the coverage in full force, Status was present for the interviews, victories, sponsor activations, historic milestones and emotional moments that occurred beyond the scorecards.
The trophies told one part of the story.
The athletes, sponsors and organizers told the rest.
At the 2026 Vancouver Pro/Am & Expo, Status Fitness Magazine was there to make sure those stories were seen, heard and remembered.
Moments after another major victory at the 2026 Vancouver Pro/Am & Expo, IFBB Bikini Pro champion Ashley Kaltwasser joined promoter Michelle Krack for a special interview with Status Fitness Magazine, the official media of the Van Pro.
Ashley’s latest win marked her incredible 58th professional title and sixth Vancouver Pro championship, further strengthening her place as one of the most accomplished athletes in Bikini history.
One of the most revealing moments came when Ashley admitted that she still gets nervous before competing. For her, those nerves are not a weakness. They are proof that the moment still matters and that she remains fully invested in performing at her best.
Ashley K with Status Editor-in-Chief Rodney Jang
When Michelle asked how long she plans to continue competing, Ashley’s answer was simple:
“Till the wheels fall off.”
Ashley also revealed that she was not completely certain she would compete in Vancouver this year. After some hesitation, she decided she did not want to miss the experience, the people or the opportunity to defend her title.
She knew she was healthy, in shape and capable of delivering another championship performance. So she went for it, and the decision ended with another victory and another place in the record books.
Ashley also spoke warmly about Vancouver, the quality of the event and the welcome she receives each year, joking that she now feels like an “adopted Canadian.”
Ashley K on Vancouver Pro/Am Stage
The interview also highlighted the work of Michelle Krack and her team. Ashley praised Michelle for creating an environment where athletes feel supported and able to perform at their best.
Congratulations to Ashley Kaltwasser on professional victory number 58 and her sixth Vancouver Pro Bikini title.
Congratulations as well to Michelle Krack and the entire Van Pro team for another outstanding event.
Status Fitness Magazine was proud to be there as the official media of the Van Pro, capturing the athletes and unforgettable moments from an incredible weekend.
Summer is finally here, and that means it’s time to get serious about your fitness goals. Whether you’re hitting the beach, lounging by the pool, or just want to feel more confident in your summer attire, getting shredded for summer is a goal many of us share. At Status Fitness Magazine, we’re here to help you achieve that lean, muscular look with a comprehensive guide that covers everything from diet and exercise to lifestyle tips and essential supplements. Let’s dive in!
Set Clear Goals The first step in getting shredded for summer is setting clear, achievable goals. Ask yourself what you want to accomplish. Do you want to lose a specific amount of weight? Gain muscle definition? Improve your overall fitness level? Having a clear goal will help you stay focused and motivated throughout your journey.
Nutrition is Key When it comes to getting shredded, nutrition plays a crucial role. Here’s a simple plan to help you get started:
Calorie Deficit: To lose fat, you need to consume fewer calories than you burn. Use a calorie calculator to determine your daily needs and create a deficit. Aim for a moderate deficit of 500 calories per day to lose about one pound of fat per week.
Macronutrient Balance: Ensure your diet is balanced with the right proportions of protein, carbohydrates, and fats. Protein is essential for muscle maintenance, so aim for at least 1 gram of protein per pound of body weight. Carbohydrates provide energy for workouts, and healthy fats support overall health.
Whole Foods: Focus on whole, nutrient-dense foods. Incorporate plenty of vegetables, lean proteins, whole grains, and healthy fats into your diet. Avoid processed foods, sugary drinks, and excessive alcohol.
Hydration:Staying hydrated is essential for fat loss and overall health. Aim to drink at least 8-10 glasses of water per day.
Essential Supplements for Getting Shredded To support your nutrition and training efforts, consider incorporating the following supplements into your routine:
Clean Protein Powder:A high-quality protein powder is a convenient way to meet your protein needs, especially after workouts. Look for a clean protein powder without artificial sweeteners, flavours, or added sugars. Bioedge Protein Power is a great choice that supports muscle recovery and growth.
Vegetable Greens Drink:Many people struggle to get enough vegetables in their diet. A daily greens drink can help fill in the nutritional gaps. Bioedge Organic Greens Complex provides a convenient and delicious way to ensure you’re getting essential vitamins, minerals, and antioxidants.
Effective Training for a Shredded Physique Your workout routine is just as important as your diet. Here are some tips to optimize your training:
Strength Training: Incorporate resistance training into your routine at least 3-4 times per week. Focus on compound movements like squats, deadlifts, bench presses, and pull-ups. These exercises target multiple muscle groups and help build lean muscle mass.
Cardio: Add cardiovascular exercise to burn extra calories and improve cardiovascular health. High-Intensity Interval Training (HIIT) is particularly effective for fat loss. Aim for 2-3 sessions of HIIT per week, in addition to your strength training.
Consistency: Consistency is key. Stick to your workout plan and gradually increase the intensity and volume of your exercises.
Lifestyle Tips for Summer Shredding In addition to diet and exercise, your lifestyle choices can significantly impact your results. Here are some tips to keep you on track:
Sleep: Aim for 7-9 hours of quality sleep per night. Adequate rest is crucial for muscle recovery and overall well-being.
Stress Management: High-stress levels can hinder fat loss. Practice stress management techniques such as meditation, yoga, or deep breathing exercises.
Track Progress: Keep track of your progress by taking regular photos, and measurements, and noting how your clothes fit. This will help you stay motivated and make necessary adjustments to your plan.
Stay Accountable: Find a workout buddy or join a fitness community. Sharing your journey with others can provide motivation and support.
Final Thoughts on Getting Shredded for Summer Getting shredded for summer requires dedication, consistency, and a well-rounded approach to fitness. By setting clear goals, focusing on nutrition, following an effective training regimen, making healthy lifestyle choices, and incorporating essential supplements, you can achieve the lean, muscular physique you desire. Remember, the journey is just as important as the destination. Enjoy the process, stay positive, and celebrate your progress along the way.
At Status Fitness Magazine, we’re here to support you every step of the way. Stay tuned for more tips, workouts, and nutrition advice to help you achieve your summer fitness goals. Let’s get shredded together!
In recent years, artificial sweeteners like sucralose and aspartame have become ubiquitous in our food and beverage choices. Marketed as guilt-free alternatives to sugar, they promise to satisfy our sweet tooth without the added calories. However, emerging research suggests that these sweeteners may come with a bitter cost to our health. Let’s delve into the proven and potential dangers of these artificial sweeteners, backed by scientific studies and journal references.
The Rise of Artificial Sweeteners Artificial sweeteners have been hailed as a solution to the global obesity epidemic. With zero calories and a high degree of sweetness, they are often used in diet sodas, sugar-free snacks, and a variety of other products. Sucralose, marketed under the brand name Splenda, and aspartame, found in products like Equal and NutraSweet, are among the most popular. While they may help reduce calorie intake in the short term, their long-term effects on health are increasingly concerning.
Sucralose: A Sweetness with Hidden Risks Sucralose is 600 times sweeter than sugar, making it a popular choice for those looking to cut calories. However, studies have raised alarms about its safety. Research published in the Journal of Toxicology and Environmental Health found that sucralose could be harmful when heated. The study revealed that heating sucralose at high temperatures can lead to the formation of potentially toxic compounds called chloropropanols, which are associated with cancer risk.
Moreover, sucralose has been shown to negatively affect the gut microbiome, the community of bacteria in our intestines that play a crucial role in our overall health. A study published in the Journal of Toxicology indicated that sucralose alters gut bacteria, reducing beneficial bacteria by up to 50%. This disruption can lead to digestive issues, weakened immunity, and potentially contribute to chronic diseases like diabetes and obesity.
A study published in the journal Cell Metabolism found that artificial sweeteners, including sucralose and aspartame, can disrupt the brain’s ability to regulate appetite. This disruption may cause people to eat more, leading to weight gain over time.
In 2023, the World Health Organization’s International Agency for Research on Cancer (IARC) officially listed sucralose as a possible carcinogen based on emerging evidence, particularly concerning its effects on the gut microbiome and its potential to form harmful compounds under certain conditions.
Aspartame: Sweetness with a Sour Aftertaste Aspartame, another widely used artificial sweetener, has been the subject of controversy for decades. Composed of aspartic acid, phenylalanine, and methanol, aspartame is approximately 200 times sweeter than sugar. Despite its widespread use, concerns about its safety persist.
One of the most significant concerns surrounding aspartame is its potential carcinogenicity. A long-term study conducted by the Ramazzini Institute and published in Environmental Health Perspectives linked aspartame to an increased risk of leukemia and lymphoma in rats. Although the study was conducted on animals, it has raised questions about the potential cancer risks in humans.
In 2023, the IARC also listed aspartame as a possible carcinogen after reviewing multiple studies indicating potential links to cancer, particularly when consumed in high amounts over long periods.
Another study, published in the American Journal of Clinical Nutrition, found that higher consumption of artificially sweetened beverages, including those containing aspartame, was associated with an increased risk of preterm delivery in pregnant women. This finding suggests that aspartame may have adverse effects on pregnancy and fetal development.
The Neurological Impact of Aspartame Aspartame’s effects on the brain are also a cause for concern. Phenylalanine, one of aspartame’s components, can cross the blood-brain barrier and interfere with neurotransmitter production. This interference can lead to neurological symptoms such as headaches, mood changes, and even seizures in susceptible individuals. A study published in the European Journal of Clinical Nutrition found that aspartame consumption could worsen symptoms in individuals with mood disorders.
The Paradox of Zero-Calorie Sweeteners: Increased Hunger and Weight Gain While artificial sweeteners are promoted as tools for weight management due to their zero-calorie content, research suggests that they may actually contribute to weight gain and increased hunger. This paradoxical effect has been observed in several studies, raising concerns about the long-term effectiveness of these sweeteners in weight control.
A study published in the journal Cell Metabolism found that artificial sweeteners, including sucralose and aspartame, can disrupt the brain’s ability to regulate appetite. The study revealed that the consumption of these sweeteners can lead to increased hunger and food intake by altering the way the brain responds to sweetness. This disruption may cause people to eat more, leading to weight gain over time.
Another study, published in the Yale Journal of Biology and Medicine, highlighted the potential for artificial sweeteners to interfere with the body’s natural calorie-counting mechanisms. The research suggested that when sweetness is not accompanied by actual caloric intake, the brain may trigger compensatory eating behaviours, causing individuals to consume more calories later on. This could explain why some people using artificial sweeteners as part of a weight loss strategy may struggle to achieve their goals.
When it comes to our health, natural is often the best path forward.
Moreover, research published in Physiology & Behavior indicated that the regular consumption of artificial sweeteners might contribute to metabolic derangements that predispose individuals to weight gain and obesity. This includes effects on insulin sensitivity, glucose metabolism, and the gut microbiome—all of which play a role in how the body regulates weight.
The Potential for Metabolic Disruption Ironically, despite being marketed as a weight loss aid, artificial sweeteners may contribute to metabolic problems. A study published in the journal Nature found that artificial sweeteners, including sucralose and aspartame, could induce glucose intolerance by altering the composition and function of the gut microbiome. This glucose intolerance can lead to higher blood sugar levels, increasing the risk of developing type 2 diabetes.
Additionally, a study in the Journal of the American Medical Association (JAMA) highlighted that regular consumption of artificial sweeteners is associated with a higher incidence of cardiovascular events, such as stroke and heart disease, further complicating their use as a safe alternative to sugar.
The Need for Caution While the debate over the safety of artificial sweeteners continues, the evidence points to the need for caution. Sucralose and aspartame once thought to be harmless sugar substitutes, may pose significant health risks. The potential for carcinogenic effects, neurological impacts, increased hunger, weight gain, and metabolic disruption should not be ignored.
Consumers seeking to reduce their sugar intake should consider natural alternatives like stevia or monk fruit, which have been found to be safer options. Additionally, adopting a diet rich in whole, unprocessed foods can help reduce the need for added sweeteners altogether.
Conclusion Artificial sweeteners like sucralose and aspartame may seem like a convenient way to enjoy sweet flavours without the caloric consequences. However, the growing body of research suggests that these substances may carry hidden dangers that outweigh their benefits. As more studies continue to shed light on their long-term effects, it is crucial to remain informed and cautious in our choices. When it comes to our health, natural is often the best path forward.
By exploring these studies and the potential dangers of artificial sweeteners, we can make more informed decisions about what we consume. The allure of zero-calorie sweetness might not be worth the risks it entails, especially when natural alternatives and healthier lifestyle choices are available.
References:
Abou-Donia, M. B., El-Masry, E. M., Abdel-Rahman, A. A., McLendon, R. E., & Schiffman, S. S. (2008). Splenda alters gut microflora and increases intestinal p-glycoprotein and cytochrome p-450 in male rats. Journal of Toxicology and Environmental Health, Part A, 71(21), 1415-1429. doi:10.1080/15287390802328630.
Schiffman, S. S., & Rother, K. I. (2013). Sucralose, a synthetic organochlorine sweetener: Overview of biological issues. Journal of Toxicology and Environmental Health, Part B: Critical Reviews, 16(7), 399-451. doi:10.1080/10937404.2013.842523.
WHO IARC. (2023). Sucralose classification as a possible carcinogen. Retrieved from WHO IARC.
Soffritti, M., Belpoggi, F., Manservigi, M., Tibaldi, E., Lauriola, M., & Padovani, M. (2010). Aspartame administered in feed, beginning prenatally through the life span, induces cancers of the liver and lung in male Swiss mice. American Journal of Industrial Medicine, 53(12), 1197-1206. doi:10.1002/ajim.20896.
WHO IARC. (2023). Aspartame classification as a possible carcinogen. Retrieved from WHO IARC.
Halldorsson, T. I., Strøm, M., Petersen, S. B., & Olsen, S. F. (2010). Intake of artificially sweetened soft drinks and risk of preterm delivery: A prospective cohort study in 59,334 Danish pregnant women. American Journal of Clinical Nutrition, 92(3), 626-633. doi:10.3945/ajcn.2009.28968.
Choudhary, A. K., & Lee, Y. (2018). Neurophysiological symptoms and aspartame: What is the connection?. European Journal of
In the pursuit of performance, weight management, and improved health, both athletes and everyday fitness enthusiasts often turn to supplements for an added edge. While new products constantly enter the market, many of the most effective ingredients are those that have stood the test of time, backed by consistent research.
It’s important to remember that supplements are exactly that – supplements. They should work alongside a sound nutrition plan and consistent training, not replace them. Used properly, however, they can make the journey toward fat loss and better health more efficient.
Here are ten well-researched ingredients that can support metabolism, appetite control, gut health, and overall wellness, each rated by the Status Fitness experts.
1. L-Carnitine
L-carnitine helps transport fatty acids into the mitochondria to be burned as fuel. Research shows it can reduce body weight, BMI, and fat mass, particularly in those struggling with excess weight. A common dose ranges from 500 to 2000 milligrams daily.
Status Rating
Effectiveness: 85
Research Support: 90
Value: 80
Overall Score: 85
Reference: Talenezhad N, Mohammadi M, et al. Clin Nutr ESPEN. 2020;37:9-23.
2. Natural Caffeine (from Green Tea or Coffee Bean)
Caffeine, derived from natural sources such as green tea extract or coffee beans, not only boosts energy but can also enhance metabolic rate and fat oxidation. Unlike synthetic caffeine, natural caffeine sources often include antioxidants that support gut health and digestion. Even modest amounts, around 100 milligrams, can improve focus and fat-burning potential.
Berberine is a plant compound that has been shown to activate pathways similar to GLP-1, supporting blood sugar control, insulin sensitivity, and appetite regulation. Studies suggest it can reduce waist circumference and body fat, making it a valuable tool for metabolic health and weight management.
Status Rating
Effectiveness: 88
Research Support: 92
Value: 80
Overall Score: 87
Reference: Dong H, Wang N, et al. Evid Based Complement Alternat Med. 2012;2012:591654.
4. Cayenne Pepper
Cayenne pepper contains capsaicin, the compound responsible for its heat. Capsaicin is linked to increased calorie expenditure and appetite suppression. Regular intake can slightly raise thermogenesis, making it easier to maintain a calorie deficit.
Status Rating
Effectiveness: 82
Research Support: 80
Value: 95
Overall Score: 85
Reference: Whiting S, Derbyshire E, Tiwari B. Appetite. 2012;59(2):341-348.
5. Protein
Protein is not just for muscle building. Higher protein intake helps preserve lean body mass while dieting, increases satiety, and boosts thermogenesis. Research supports intakes of 1.2 to 1.6 grams per kilogram of body weight daily for optimal fat loss and body composition improvements. Protein powders can be a convenient way to meet these targets.
Status Rating
Effectiveness: 95
Research Support: 95
Value: 90
Overall Score: 93
Reference: Moon J, Koh G. J Obes Metab Syndr. 2020;29(3):166-173.
6. Ginger
Ginger offers anti-inflammatory benefits and has been shown to reduce body weight and waist-to-hip ratio. It also aids digestion and can relieve bloating. Effective dosages range from one to three grams daily.
Status Rating
Effectiveness: 80
Research Support: 85
Value: 90
Overall Score: 85
Reference: Maharlouei N, Tabrizi R, et al. Crit Rev Food Sci Nutr. 2019;59(11):1753-1766.
7. Omega-3 Fatty Acids
Found in fatty fish, seeds, and nuts, omega-3 fatty acids play a role in reducing inflammation and supporting cardiovascular health. Studies also suggest they can reduce abdominal fat when combined with a calorie-controlled diet.
Status Rating
Effectiveness: 85
Research Support: 90
Value: 85
Overall Score: 87
Reference: Salman HB, et al. Nutr Hosp. 2022;39(4):803-813.
8. Probiotics
A healthy gut is essential for weight management. Certain probiotic strains help balance gut flora, improve digestion, and reduce bloating. By supporting the microbiome, they can positively influence appetite regulation and nutrient absorption.
Status Rating
Effectiveness: 88
Research Support: 90
Value: 82
Overall Score: 87
Reference: John GK, Mullin GE. Therap Adv Gastroenterol. 2016;9(4):473-483.
9. Prebiotics
While probiotics introduce beneficial bacteria, prebiotics serve as the food that allows those bacteria to thrive. Fibres such as inulin and resistant starch support satiety, improve gut function, and may reduce calorie intake by altering hunger hormones.
Extracted from unroasted coffee beans, this ingredient contains chlorogenic acids, which may reduce carbohydrate absorption and improve fat metabolism. It has shown particular benefit for individuals beginning a weight loss journey.
Status Rating
Effectiveness: 82
Research Support: 83
Value: 85
Overall Score: 83
Reference: Gorji Z, et al. Phytomedicine. 2019;63:153018.
Final Thoughts
These ten ingredients are proven allies in fat loss and gut health. Natural caffeine sources, cayenne pepper, and ginger provide metabolic boosts. Berberine supports blood sugar and appetite control through GLP-1 pathways. Protein remains the foundation for building muscle and losing fat, while probiotics and prebiotics optimize digestion and gut health. Combined with omega-3s and green coffee extract, this list represents a well-rounded arsenal backed by science.
Supplements are not magic, but they are powerful tools when paired with proper nutrition and training. They are easy and fast to implement and can be seamlessly added to your daily routine, which makes results more achievable and sustainable. For that reason, they are highly effective in helping you get the results you want at every stage of your fat loss journey.
More than two decades ago, long before sports nutrition became a crowded, influencer-driven marketplace, Bart Panessa, CEO of Goliathlabs Inc, set out to build something fundamentally different.
Not a trend.
Not a fast exit brand.
Not a label built on marketing before substance.
He set out to build products that worked. But more importantly, he set out to make a difference. From the beginning, Goliath Labs was never about getting rich or chasing hype. It was about providing high-quality nutrition that actually worked, at the best possible value, so more people could train better, recover better, and live healthier lives without being priced out or misled.
That commitment became the foundation of Goliath Labs, a company forged in an era when results mattered more than reach, and credibility was earned one customer at a time.
Built in the Hardcore Era of Sports Nutrition
Goliath Labs was founded when athletes, bodybuilders, and serious trainers judged supplements by one metric only: performance. There were no shortcuts. No influencer testimonials. No algorithms to hide behind.
Bart Panessa built the brand inside this environment, working closely with real users who trained hard and demanded more from their nutrition. Every formula had to justify its place. Every product had to deliver real-world results. From the beginning, the company culture was built around accountability. If it did not work, it did not last.
And if it did not provide real value, it did not belong.
Products That Defined a Generation of Lifters
Over the years, Goliath Labs became known for products that were bold, effective, and unapologetically built for serious users. Among the most talked about was Ejaculoid, a product that became legendary in hardcore training circles. It was not built to be subtle. It was built to perform.
Ejaculoid represented everything the brand stood for. Aggressive formulation, unmistakable results, and a refusal to water down performance to appeal to trends. For many athletes, it became a rite-of-passage product, something you used when training intensity and expectations were high.
Alongside cornerstone products like the iconic 10-pound protein bucket, Ejaculoid helped cement Goliath Labs’ reputation as a brand for lifters who took their training seriously.
The Leadership Partnership That Sustained the Brand
As Goliath Labs grew, Panessa understood that longevity required more than great products. It required disciplined execution, trusted relationships, and leadership that could scale without compromising standards or values. That is where Anthony Lisanti, Vice President of Sales at Goliathlabs Inc, became essential.
Serving as Panessa’s right hand, Lisanti played a critical role in translating the founder’s mission into sustainable growth. While Panessa focused on product integrity and long-term purpose, Lisanti ensured the brand expanded through the right retail partners, the right distributors, and the right channels.
Together, they built a sales philosophy rooted in relationships, not pressure, and growth that never came at the expense of quality, value, or trust.
The 10-Pound Protein That Became a Statement
Few products capture the Goliath Labs mindset better than its iconic 10-pound protein bucket.
At a time when much of the industry was shrinking containers and raising prices, Goliath Labs did the opposite. Bigger supply. Better value. Built for consistency. Designed for people who train daily and rely on nutrition as part of their lifestyle, not a luxury.
Under Lisanti’s leadership on the sales side, the product helped anchor long-term retail relationships. It was not a novelty. It was a statement that quality nutrition should be accessible, honest, and built to last.
Longevity in an Industry Built on Turnover
The sports nutrition industry is notorious for short life cycles. Brands rise fast, chase trends, and disappear just as quickly. Goliath Labs did not. Under Panessa’s founder-led vision and Lisanti’s disciplined execution, Goliathlabs Inc continued to evolve while staying true to its original mission. Formulas were refined. Distribution expanded thoughtfully. Standards never slipped.
Surviving and thriving for over 20 years in this industry is rare. It happens only when trust, value, and purpose are protected at every level.
Still Built for Those Who Train
Today, Goliath Labs stands as a legacy brand. One built before hype became the business model. One that grew through consistency, not chaos.
Bart Panessa and Anthony Lisanti represent a leadership partnership grounded in experience, integrity, and respect for the people who use their products. Founder vision paired with operational discipline. Purpose paired with execution. In a marketplace crowded with noise, Goliath Labs remains rooted in substance.
When it comes to high-intensity interval training, there is a lot of misinformation out there. Many confuse it with popular workout programs like Beach Body Insanity or even CrossFit. But actually, Intensity Training is fairly straightforward – It is condensed POWER or FORCE. This is what is needed to push your body out of its comfort zone.
Have you ever felt stuck in your life? Do you feel like everything is just routine, and you are just going through the motions? This can be a big problem for many people, not just in their fitness training but in all areas of their lives. It can slowly chip away at your passion for life and your goals and dreams. If you feel like you aren’t making any progress or making any significant changes, fear not! Many people are in the same boat. You may not even know what the issue is, but you feel dissatisfied with something in your life, and so you think to yourself, “I need to make a change.” Many people talk about needing to make a change in their lives, but this isn’t actually what they need; they need a transformation.
MANY PEOPLE TALK ABOUT NEEDING TO MAKE A CHANGE IN THEIR LIFE, BUT THIS ISN’T ACTUALLY WHAT THEY NEED; THEY NEED A TRANSFORMATION
Many people don’t see a difference between “change” and “transformation”. However, they are actually quite different. Let’s apply these two words to another example to show you what I mean. If you wanted to change a house, you might do something like repaint the outside, get some landscaping done in the yard, or add some new appliances inside. You’d be making changes to the house, but only in an aesthetic way.
Now, when you transform the house, you are doing something altogether different. Imagine knocking out some of the interior walls to alter the space. You also rewire the entire house, shifting around major appliances, and even redo the plumbing system. You are making major transformations so that when you are done, the new house doesn’t even resemble the old one. Sure, the foundation and the framework are still in place for the house, but it has been altered to the point where it has fundamentally shifted how it functions.
This is what I am talking about when I refer to making a transformation. Making a change is simply not enough when you feel like you are in a rut. Whether it is in our bodies, our minds, our relationships or our careers, there may come a time when you are desperate for something to change. That’s when you need to make a transformation.
Recognize the Need for Transformation
So how do you know if you need to make a transformation? Here are a few signs:
Boredom – When the excitement is gone from your life, that is your mind’s way of telling you that you need to start making some changes.
Complaining – Sure, we all have rough days from time to time and need to vent. But if you are finding that you are constantly complaining about something, this is indicative of a larger problem. This is especially true if you find you are complaining about yourself or others.
Perfectionism – Too many people are not living the best life possible because they are busy trying to make everything perfect. Perfectionists do things like trying to wait for the ideal set of conditions before moving on to something else. They say things like “Once I have more time,” or “When I am better prepared”. You are never going to find yourself in the ideal conditions, and waiting for them is just a waste of time.
Breaking Down Intensity
The Vision: There is a saying that goes like this: without a vision, people perish. This is certainly true in my own life, as without a vision, I can feel lost and passionless. Have you noticed that in life, “stuff happens”…there is no perfect timing, and things do not seem to line up for you? To fight this, we must set a BIG VISION and then have that vision guide us through a series of goals and phases. Otherwise, we can get stuck in the stuff of life and lose focus on our Vision. When we are stuck and life happens, refocusing on the vision gets us back on track.
The Plan: How well you MANAGE anything will show in the results. To manage things in the most effective way, we must have a PLAN and a STRATEGY. These are the tools you need to become effective so you can EXECUTE this plan.
The Execution: We can think and plan all we want, but if we cannot execute said plan, nothing will happen. This will tell you how effective your plan and knowledge is because there is a natural rhythm inside of us that wants to expand. We have learned it from the time we were children – we learned to crawl, then walk, then run. The same is true with learning to train and live with intensity.
TO MANAGE THINGS IN THE MOST EFFECTIVE WAY, WE MUST HAVE A PLAN AND A STRATEGY.
The Value of INTENSITY
Here are the BIG 7 RESULTS OF ramping up your INTENSITY:
More Energy – Once you start adding intensity to your life, you’ll find that you have more energy, and as a result, you’ll get more done. I had to learn how to manually raise my energy on my own, in addition to learning the proper foods that worked specifically for me. I decided to raise my energy to a level 10 as well by putting myself into peak postures that allowed energy to build and flow in my body.
Take Action – You’ll learn how to train and take action in a proactive state. We call this the WARRIOR MINDSET. The results you end up getting come from the actions that you take before them, and so having the ability to act without fear, doubt, or worry is essential. Creating an IDENTITY is also a huge key. Until I saw myself as a better dad and fitness model, taking action was a struggle as I beat myself up. When I SAW myself as I wanted to be, ACTION was more natural and with a warrior ‘do whatever it takes’ mentality, I was able to combine the new energy and the mindset for massive action.
Confidence – One of the biggest differences in yourself that you will notice is your confidence level. While outside factors – like your job, relationships, etc. – can make your confidence fluctuate, adding INTENSITY will give you a solid base of confidence in yourself, so that you can weather these ups and downs. We can’t control the outside world, but we can control how we react to it. By building up your inner self, you will be better equipped to handle what life throws at you.
Quality over Quantity – In life, it is not about how much you have, but the quality of what you have. In programs like this, you want to be getting the most out of not only your workout, but yourself. You are building a better you one step at a time. Create goals that motivate and excite you to be a better version of yourself. Don’t worry about the number of reps that you do at the gym or the weight – just worry about bringing the right attitude and making each one of those reps count.
Remove Boredom – Having more energy in your life will encourage you to do things that you hadn’t considered doing before. All those hours you have spent bored in your life up until now will seem like a waste of time. There is so much in this life that you can be doing, and soon you’ll have the energy, confidence, and drive to do them all.
Create Results – Lastly, by pushing your body beyond its comfort zone, you’ll find a sense of excitement in transforming yourself, and this will drive you to do even more. Once you start noticing the improvements in not just the gym, but in your daily life, you’ll be motivated to continue.
Relieve Stress – Training hard with intensity is a great stress reliever. It also helps outside the gym because you can apply the “I am not going to quit” mentality to various real-life and business situations. Applying this mentality inside and outside the gym increases your ability to push harder, move faster and endure more.
Building Your INTENSITY Routine
The Right Plan – Most of us have the same goal – to burn body fat and build lean muscle. To do this, you need to have the right plan. There are 4 elements that go into any body transformation plan. Building quality muscle requires all four of these elements. Many people will only focus on one of these elements at a time, but to have an effective routine, you need to focus on all of them. These elements are:
Weight Training
Cardio Training
Nutritional and Supplement Basics
Recovery and Rest
The Right Knowledge – The more knowledge you have, the better your routine will be. Always be on the lookout for information that will improve your routine. When you add an intensity training program to your life, the results will spill over into other areas. But how do you know if they are improving your life and your training? To measure this, there are several aspects that you should focus on. In the business world, these are known as KPIs, or Key Performance Indicators, and checking in on them each day/week/month can let you know if your intensity program is working. They are:
How do you FEEL? How is your mood improving? Are you feeling any better?
How do you THINK? Has your attitude changed? What’s your stress level like?
How do you LOOK? Has your weight gone up or down? Did you build more muscle and lose more body fat?
How is your LIFE? Are you experiencing better personal relationships? Do you find you are getting more done in the day? Has your job performance improved?
The Right YOU – An INTENSITY program will not work unless you are in the right frame of mind. You have to be willing to commit to this type of program to get the results you are after. While focusing on your diet and workouts is great, what you should really be looking at is who you are going to become after the transformation. Having the right ATTITUDE will give you the passion and drive necessary to complete the transformation. I get asked all the time which I believe to be more important: training or nutrition, and I always answer the same way – IT’S YOUR ATTITUDE!
The Right Environment – Lastly, you need to be in the right environment. Surround yourself with people who are going to support your goals and who are going to help you achieve them. Spend time with people who are also pushing themselves to be better, and who will motivate each other to continue on those days when you just aren’t feeling it. You are going to need a strong support group to make the kind of transformation you are after, so start finding those people now.
HAVING THE RIGHT ATTITUDE WILL GIVE YOU THE PASSION AND DRIVE NECESSARY TO COMPLETE THE TRANSFORMATION.
Execute Your INTENSITY Workout
With your plan in place, now you need to execute it. Here are some quick strategies to find your peak intensity.
Fire Yourself Up! How you get started is key. Jump out of bed in the morning and create a fresh start to your day. Don’t wait for something good to come along to get your day started – get yourself fired up instead.
Eliminate “Someday”. Too many of us think, “I’ll get started on this SOMEDAY”. You need to remove that word from your vocabulary. Get started now! You will never find the ideal time, so you need to make now the ideal time.
Have Fun! INTENSITY Training is not meant to be all work and no play. Be sure that you are having fun throughout this process. If you stress yourself out about it, you are going to become tired of it and give up. Remember to mix some fun activities in and enjoy yourself.
Train Your Emotions. How you feel is going to play a large role in your results. You need to train yourself to be happy with what you have and to stay optimistic as to where you are going. Eliminate bad thoughts and stress, and the good emotions will help you to continue having good workouts.
Music. Create a playlist for yourself that will pump you up. Music has a way of transforming our emotions, so find some songs that suit the mood you are going for. Play it whenever you are starting to feel down or too tired, and it will help pick you back up.
Envision Your Workout. Spend a few minutes before each workout thinking about how it is going to go. Take this time to set up your mind and get yourself in the right state to work out. Also, picture the results that will come from it, and how you will feel after the workout is done.
CONCLUSION
In the end, Intensity Training is all about creating power and focusing that power on what you set for the vision of your life and the lifestyle you wish to create. It’s about raising your passion and intensity in the gym to the point where it spills into all the other aspects of your life. Push harder and faster, and eventually you’ll stop measuring the weight and counting the reps, and focus on the simple act of exertion. This is an invaluable way to tackle every realm of living.
TEN KEYS TO BUILDING QUALITY MASS THROUGH TARGETED NUTRITION
Of all the requirements needed to build a stage-ready or beach-worthy physique, there is one that by far surpasses all of the others combined: nutrition. Placing nutrition ahead of other important determinants of training success – such as the training itself, rest, and mental attitude – is a bold claim to be sure, but it is one that becomes increasingly apparent the longer we spend in the training trenches. The energy to train with the intensity needed to create sufficient growth-signaling muscle damage; the raw materials required to rebuild damaged muscles and promote further size gains; the neurochemistry desirable to foster motivation, focus, and clarity of mind; the pre and post-workout rocket fuel designed to promote optimal training aggression and an anabolic environment conducive to extreme muscle growth; the good health and vitality essential for proper recovery and a winning mindset: all depend on quality nutrition. Indeed, without proper nutrition, including supplementation, even the perfect combination of additional training factors would produce few, if any, appreciable gains.
WITHOUT PROPER NUTRITION, INCLUDING SUPPLEMENTATION, EVEN THE PERFECT COMBINATION OF ADDITIONAL TRAINING FACTORS WOULD PRODUCE FEW, IF ANY, APPRECIABLE GAINS.
While training may be viewed as a spark with which to kick-start the muscle growth process, nutrition could be seen as the gasoline which creates the fire, or the continued gains we, as devoted bodybuilders and fitness adherents, seek. While poor training and quality nutrition are likely to produce some gains (as even a small stimulus is better than no stimulus), quality training and poor nutrition will likely produce zero results (no building blocks mean no growth, period). Ideally, we should achieve the perfect balance between the big two (training and nutrition) and other training variables, but our fitness foundation is and will always be a solid nutrition plan. Training success is largely a case of supply and demand: our muscles (following any training stimulus) demand nutrients to recover and grow, and we must supply them through targeted nutrition (the quality of our physiques will then be reflected in how hard we have trained, but, more importantly, our meal scheduling).
TRAINING SUCCESS IS LARGELY A CASE OF SUPPLY AND DEMAND: OUR MUSCLES (FOLLOWING ANY TRAINING STIMULUS) DEMAND NUTRIENTS TO RECOVER AND GROW AND WE MUST SUPPLY THEM THROUGH TARGETED NUTRITION
So how might those dedicated to bodybuilding and fitness lifestyles ensure that the fundamental prerequisite of sound nutrition, which governs all they strive for best be accommodated? Follow the ten keys outlined below; by doing so, you can rest assured that your gym efforts will not be in vain. Let the countdown begin.
Key 10: Determine your macros Because you are serious about your physical development, proteins, carbohydrates, and fats will comprise the bulk of your nutrition, and the consumption of all three must be accordingly scheduled. Forget those extreme, radical diets wherein one macronutrient is prioritized ahead of the others (for example, those where carbohydrates are all but banished, and others which demand regular 1-2 days of fasting). Of equal importance to the muscle-building process are all three macros, and how much of each is to be included in your eating plan will depend on your training goals and body type. Though through trial and error an ideal macronutrient balance can be achieved (after all, we all metabolize foods at different and genetically determined rates and we must therefore determine which combination of foods is best for our individual requirements) a 45/35/15 (should fats be 20? you’re missing 5%) daily percentage ratio of carb, protein, and fat calories respectively, is a generally held within the fitness and bodybuilding circles as an acceptable guideline. While protein (30 to 50 grams per serving), the builder, maybe spread equally across each of our six daily meals, the majority of our carbohydrate and fat intake might be included earlier in the day, with the first three meals heavy on these energizing nutrients and the final three a little lighter to prevent any possible fat storage when aiming to shape up (again, experiment with various ranges, monitor your physique and determine what works best for you – those with a faster metabolic rate may, for example, require more carbs in the evening to offset muscle catabolism).
Key 9: Increase the protein While the one gram of protein per pound of bodyweight rule continues to work well for many bodybuilders, a new breed of iron devotee has taken to consuming 1.5-2g, or more. Due to the recovery demands of intensive training, the poor quality of many protein sources, and the energy required for nutrient assimilation it would make sense to err on the side of more protein rather than less (indeed while too few protein grams may result in a negative nitrogen balance and poor muscle recovery, excessive consumption may ensure we achieve enough of this muscle building nutrient with the remainder being excreted as waste). Also, to ensure our protein balance is optimal, we might choose to vary our protein intake by consuming a wide range of meats and other animal sources, dairy products, supplements such as whey isolate, and vegetable proteins. A good rule for protein consumption is to begin at 1g per pound of bodyweight and gradually increase this level until the prefect range is determined (usually no more than 2g per pound of bodyweight).
Key 8: Carb up Despite the protestations of many modern-day bodybuilders, extreme carbohydrate reduction is not needed to achieve super-shredded conditioning. Even those wanting to get lean for the beach are nowadays likely to cut the carbs in the hopes of peeling off that final layer of body fat. The problem with carb reduction is that by going too low, we may interfere with protein synthesis and subsequent muscle growth; whenever muscle growth is negated, our metabolic rate is decreased, and a sluggish metabolism promotes, you guessed it, body fat retention. By supplying much of our readily usable energy, carbs allow protein to perform its own unique role: muscle building. Insufficient carbs may not only dilute the energy we need to train to full capacity, to provide the stimulus needed to encourage muscle growth, but the protein levels required to translate our gym efforts into muscle tissue may also be compromised. Though excessive carbs can promote fat gain, it is usually the kind of carbs we eat that result in such negative results. Ensure your diet is comprised mostly of the complex and fibrous variety (sweet potatoes, brown rice and broccoli being among my personal favourites) and is low on the simple sugars (among which include sweets, fruits, and baked goods).
Key 7: Don’t fret the fat Like carbs, fats have an undeserved reputation as being, well, fattening. Yes, excessive fat consumption can lead to unwanted weight gain, but this is not to say its intake must be curtailed. In fact, most fat, including saturated (but most certainly not the trans-fats which must, for health purposes, be eliminated from our diet), is essential for our health, well-being, and muscle-building gains. While saturated fats have been shown to promote testosterone production, essential varieties such as the omega-3s contribute to improved cardiovascular health, brain function and nerve conduction. Provided your protein and carb intake is optimal, and training (both cardio and weights) is sufficiently intensive, we may consume up to 20 percent of our daily calories in the form of fats (saturated from meat and dairy intake, but mostly the essential type, from nuts, seeds and cold water fish).
Key 6: Eat for good health Muscle growth, fat loss, and physical performance are all enhanced through a diet heavy on healthy foods and supplements. As all good athletes and fitness people know, the body recovers faster and performs better when our cells are well nourished with plenty of good, wholesome foods. For protein synthesis to properly ensue, we must consume not only quality, high-grade proteins but also a range of micronutrients from a variety of fresh vegetables, fruits, nuts, seeds and other health-giving foods. Acting as glue to facilitate the successful construction of a solid cellular foundation, an anabolic environment conducive to improved health and wellness, a varied diet comprised of a wide range of beneficial nutrients (including but not limited to ‘super-foods’ such as blueberries, salmon and green tea) will have you looking great and performing at your full potential.
Key 5: Supplement wisely Phenomenal physical development is unlikely to be achieved on an exclusively whole foods diet. Given the poor nutritional quality of many of our foods, the methods used to cook them, and the slow rate at which many are assimilated, smart athletes and gym goers are today fully cognizant of the importance of nutritional supplementation (essentially, the basic constituents of food presented in potent, nutrient-dense and easily digestible forms). Through supplementation we may also attain the nutrients we need in a more convenient manner; a quality protein shake with added glutamine, creatine and waxy maize carbs, and handful of amino acid capsules, a multi vitamin/mineral, and a high strength fish oil product will, with minimal preparation and ease of digestion, provide an anabolic edge to produce quality gains in muscle size and strength, fat loss and sports performance. Together with a nutritious diet, these supplements and others will round out our dietary needs to keep us functioning at and looking our best.
Key 4: Stay anabolic Staying anabolic (a state in which cellular growth, including that of our muscular, cardiovascular and skeletal systems, is constant) is, in today’s age of increasing pollution and toxicity, difficult for the most health-conscious among us. Aside from following the remaining nine tips featured in this article, the fitness minded can, to ensure they remain anabolic, eat before sleeping and rest after eating, two key growth determinants that are surprisingly seldom followed. By consuming a final late night meal (something high in sustainable protein, like cottage cheese or micellar casein, 30 grams of either) before zoning out for the night we may offset the catabolic effects of the enforced fasting that occurs when we sleep (since the body uses energy when we sleep we must ensure that it does not leech it from our protein reserves). Also, by resting after we have eaten (any of our meals), we give the digestion process time to fully engage; blood will not be used to power our limbs, but rather it will be used to process the foods we have eaten. A 30-minute rest should help.
Key 3: Curtail the junk The more junk foods we introduce into our systems, the harder it is for the quality nutrients we consume to compete for proper assimilation. Every worthless junk calorie consumed (from cakes, fried foods, sweets, etc.) takes the place of a beneficial macronutrient calorie or other valuable performance co-factor (for example, one of many micronutrients: including the vitamins, minerals and enzymes needed for the repair and proper functioning of our many bodily systems). Just as you would not waste your time lifting baby weights in the gym, do not make the mistake of feeding your body the wrong raw materials. Eat only those foods which promote faster growth, better performance, and excellent health. Following this one rule alone will produce immediate fitness results.
Key 2: Schedule pre, intra, and post-workout feedings Yet another way to stay anabolic to boost performance and recovery is to supplement before, during, and after training. To keep energy levels high and to negate muscle protein degradation, bodybuilders and the fitness-minded have taken to including both whey protein and a high molecular carb such as waxy maize before, during and after training. Also, heavy-hitting compounds such as creatine monohydrate, L-glutamine, BCAAs, beta alanine and electrolytes can be strategically employed before and during training to provide an anabolic boost to support muscle growth.
Key 1: Be consistent Once you have established your perfect diet, you must, above all else, be consistent in your nutritional habits. Missing meals and backing off certain nutrients is becoming common practice among modern-day fitness enthusiasts. We hear of carbohydrate staggering (to volumize flat muscles and enhance fat loss), cheat days (to supercharge the metabolic rate), and periodic, or intermittent, fasting (to cleanse the system and boost growth hormone levels). Though worth a try, each of these, and other more radical dietary approaches, is best avoided if exponential growth and high physical performance are your goal. For example, the increasingly popular practice of intermittent fasting has been shown to decrease the highly anabolic protein insulin-like growth factor (IGF 1), which, in turn, suppresses the mTOR (another protein) pathway to increase blood cortisol levels. Provided your diet is well balanced (a nutritionist may help you to design one that is right for you, or you may want to determine your own through trial and error) with a wide range of nutrients and enough proteins, carbs and fats to encourage good health and foster an internal anabolic environment your training, and quality of life, will be immeasurably improved.
Are you covered? Covering all of the nutritional requirements necessary for improved health, recovery, growth and performance is the single biggest determinant of fitness success. By compromising on any of the 10 key stipulations listed above, you may find yourself struggling to achieve the physique and the fitness life you have worked so hard for in the gym. Indeed, to allow the training and recovery necessary to prompt gains in lean muscle mass to do its job and to foster the motivation needed to keep you pushing yourself to reach your goals each and every day, a solid nutritional foundation is imperative. Let the advice provided here be your guide as you lay your own personal foundation for fitness success.
References Brady, D. (2013). SportsScience.co. Are intra-workout supplements worth it? [Online] http://www.sportsscience.co/supplements/are-intra-workout-supplements-worth-it/ Retrieved on 9/1/14
Kiefer, J. FLEX. Intermittently Wrong. [Online] http://www.flexonline.com/nutrition/intermittently-wrong Retrieved on 9/1/14
Medline Plus. (2013). Protein in Diet. [Online] http://www.nlm.nih.gov/medlineplus/ency/article/002467.htm Retrieved on 9/1/14
New York Times. (2014) Health guide: Fat. [Online] http://www.nytimes.com/health/guides/nutrition/fat/overview.html Retrieved on 9/1/14
