• Running the Right Way - PhillyFIT Magazine

ChelseaDurkalecSPECIAL SECTION BYSEAN GOMES PHOTOGRAPHYPatrickBryanElisandra GarciaAnn Gruber Deptford, NJDuring the spring, to prepare for summer, my workout routine will consist ofa combination of weight training and cardio. I weight train 5 days a weekand do up to an hour of cardio a day, 6 days a week. I love mixing up myworkouts at the gym so that my body never gets used to doing the samething over and over again. By mixing it up This way I avoid plateaus and amconstantly shocking my body which allows it to continue to build muscle andburn body fat. Diet, however, is even more important. My diet consists ofmostly protein in combination with low-glycemic carbs and healthy fats. I eatevery 2-3 hours, 5 to 6 small meals a day. This keeps my metabolismrevved throughout the day which means I am constantly burning calories.I love living a healthy lifestyle because it provides physical and mentalrewards that exceed my expectations. In addition I can be a great motivationand inspiration for my clients. I have to "walk the walk" if I want to "talk thetalk".Elisandra Garcia Allentown, PAI am dedicated individual who only seeks to live and pursue continually ahealthy lifestyle. Reaching goals is great but we must realize it doesn’t endat that, once it’s reached, it should be seen as a checkpoint and keep pressingforward because it’s about sticking to a plan to live healthier.As I look ahead to summer, I remind myself of setting realistic attainablegoals. Since healthy fitness results take time, effort, and also financialinvestment it’s not something to take lightly. For the year 2013, I have set agoal to walk the stage on May 25 and be a part of the bikini division.Participating in competitions keeps me motivated and also focused on followinga plan. Not doing it alone is key, so I have decided to surround myselfwith trainers, nutritionist and coaches who uniquely all support me throughoutmy journey when competition. Right now I work out Monday-Friday atFull Circle Training with what we call “Powerhouse Training” this style of trainingdeals much with muscle confusion, interval training while targeting specificmuscle groups. This type of workout is not your regular routines thatsomeone would have in a regular gym, but rather it’s principle is strengthwhile delivering an ultimate body conditioning workouts that are challengingto anyone no matter what level you are.Also in addition to this I like to focus on specific muscle groups to help mefor my competition. For this also Monday-Friday I am a member of JoeDonnelly Bikini Fitness program, which specializes on working on certainmuscle groups, while providing detailed nutritional advice on schedule. Joealways says “We compare ourselves to who we were yesterday, not necessarilya third party” this is crucial for anyone in competiting. Honestly, whenwe get on stage it’s about our journey and what it took us to get there, sothis mentality keeps me focused.This year I reach my 30th birthday and my ultimate personal goal is that Iwork on being in top shape that my body could ever be. This will take a lot ofwork, consistency, pain, but I am more than determined, I am passionateabout making a difference in my own personal life.To prepare for summer, I try my best to stay away from Dairy products andAnn GruberFruits. Once in a while I have my strawberries and blueberries (Great antioxidants)and drink lots and lots of water. Also, once in a while we earn ourmeals with our not so healthy people just make sure you work it off hard andthat it isn’t something consistent.Chelsea Durkalec Philadelphia, PAMy plans in spring to make sure I have a summer body are already in fulleffect! I am a NPC national level bikini competitor and there will be severalcompetitions over the summer. This spring to make sure I am bikini ready intime, I am on a strict workout and diet plan. I work out 6 times a week forabout 1 1/2 to 2 hours. I mix in weight training, plyometrics, cardio and a littlecross-fit throughout the week. I split my workouts into certain muscle groupsper day. Also I do 20 to 30 minutes of cardio every day. To make sure mybody can handle the intensity of my workouts, my nutrition is very important.I will stick to a high protein, low carb diet. Multivitamins, BCAAs, and othervitamin supplements are part of my daily intake. I tend to try to eat my carbsin the morning and early afternoon so that I burn it off throughout the day.Training time is always in the morning and I follow every session with a proteinshake. Once a week I allow myself a "cheat” meal so that it is easier tostay on track all week. I know that sticking to my training and diet plan willhave me ready for summer and competitions!Patrick Bryan Philadelphia, PAThis spring I will be preparing for more than just a summer body. I will alsobe competing in the 2013 Men's physique season and as a recently signedagency model, there will be photo shoots for my agency JB TalentManagement. Last summer I started competing in men's physique competitionsand with the help of a couple friends I learned how to diet effectivelyand get shredded. For me, the best way to get lean is having a low carbohydratediet. In preparation, I have just recently started cutting carbohydratesand have been taking in only about 70 carbs a day. I balance this with about250 -300 grams of protein and 40 grams of fat. My meal plan consists ofmostly chicken, egg whites, tuna, turkey burgers, nuts, rice cakes, naturalpeanut butter, vegetables and all kinds of sea food.To be honest, it is hard to be a 21 college kid and so focused on summergoals. The hardest part is staying away from the partying and drinking, but itdefinitely pays off. Last season, I had a good amount of success in themen's physique division landing a couple of overall wins, a natural pro cardwith the NGA, and a great sponsorship with athletic extreme. This season Iwill be turning it up a notch trying to cut at 180lbs while still keeping goodsize. I will be training 5-6 times a week with cardio 4 days a week and exercisingmy abs 4 days a week. I just started HIIT Training (High IntensityInterval Training) and I love it. I have been doing full out blast for 20 secondsfollowed by 40 minute jog on the elliptical for 20 consecutive minutes. Usingthe HIIT training and the high protein, low carb diet, will defiantly prepare mefor summer, the 2013 men's physique season, and a successful career as amodel.May/June I 267-767-4205 I www.phillyfit.comPhillyFIT I 29