Susie Lin @ Ms. Los Angeles Masters Figure 2013 By JerryFredrick2013

/ Posted 11.06.2013

Filed Under: Los Angeles, Profile

Esmey Leon Training @ Golds Gym, Venice by Jerry Fredrick

/ Posted 12.10.2012

Age Began Training
I began officially training when I was 19 years old. I played all kinds of sports growing up, basketball, volleyball, and track and field, but I never hit the weights until I went to college.

Why did you start training?
I took a weight-training course at University of Portland that sparked the fiery high any trainee get after a great training session from hitting the weights. I loved the feeling of being on top of the world. It’s when you push for that last rep that your body is saying is impossible, but your mind power takes over and you just do it.  It’s a reminder that you can always do more than you THINK you can.

Number of days per week you train:
7 days a week, not every day is high intensity but I do try to get my blood pumping in some way or another every single day.

Your Body part split:
I don’t break down my body parts by days.  I assess my body and see what I’d like to improve on and make that my focus for the week, while integrating my favorite body parts to work on, such as biceps and back.  I’ve heard great things about the body split method, but at the end of the day you have to evaluate your OWN body and see what works best for you.

I grew up in the boonies in Eastern Oregon in a town population of 1,000. I have seven siblings, so I always had someone to play with growing up.  I didn’t know the meaning of privacy until I was 21 years old, that’s the first time I ever had my own room!!! I owned an exterior house painting business (brush and roll only) when I was 20 years old, so I have been on forty-foot ladders nailing down a harness.  I believe the chance of being human is so small that we are ALL so very lucky to have an opportunity to make our mark in this world.  I’m creating a fitness brand called OnePower, the idea that a sexy mind will bring about a sexy body. All the power is in our MINDS. Once we filter our thoughts, we are unstoppable.



Danny Bozhilov TRAINING @ GOLDS GYM by Jerry Fredrick

/ Posted 10.25.2012


Pauline Nordin Training @ Golds Gym by Jerry Fredrick

/ Posted 10.25.2012

Pauline What supplements do you take?
vp2 protein isolate protein powder, BCAAs, Glutamine, Myo-D fish oil concentrate, NAC, R-ALA, GABA, L-TYROSINE, BETA-X, multivitamin, turmeric, glucosamine, chondrotin, bromellin, green tea extract, dymetadrine Extreme Ephedra free.

What vegetables do you eat?
Mostly shredded cabbage or shredded broccoli. I eat most vegetables, but I do not eat legumes or most roots. Carrots I eat.

Raw or cooked?
I either microwave them until they are soft and less crunchy or I stir fry them in a teflon pan. I never eat them raw, I find it tastes bland that way.

How many eggs a day and how prepared?
I eat 30 egg whites a day. I save a little yolk in each egg so basically it adds up to two or three yolks. I get boiled eggs from a local organic catering service a block from Golds (Jimmy´s on Hampton). I´m too lazy to boil them myself. I like the peeling the shells off, it makes it more fun to eat.

Pink salmon is canned or fresh?
I eat pink salmon in pouches. I eat them straight from the pouch with a spoon.

How cooked? Is mustard used on the vegetables or how used?
Yes, I pour mustard over veggies like sauce. I go through a bottle a day.

Do you eat salads?
Nope, I think salad is bland. I don´t like cold vegetables.

Pistachis is that pistachio?

Cocoa powder to make cocoa?
unsweetened hershey cocoa. I use 1 oz a day.

How many meals a day?
Up to two years ago I had 8-10 meals. Nowadays I eat 5 or 6. Sometimes 7. I eat BCAAs in between meals and I let it go more time between the meals throughout the day and let about 70% of my caloric intake come in the three hours post weight training. I basically semi starve throughout the day and feast at night.

When exercising how many sets and reps in your workout?
I can´t say because it differs all the time. I don´t have a set routine except for my ultimate goal is to overload my body without getting injured.

What do you do to relax when not working or training?
I go for deep tissue massage or work on my writing assignments (I work as a journalist).
I have a hard time relaxing. I don´t know what to do! I´m always thinking about new ways to make business or how to take a step up career wise.

Do you drink a lot of water and or juice?
Yes I drink water, but I don´t force it anymore. Juice? No way! It was years ago! I think it´s horrible to make juice. I don´t eat fruit by the way. Why? Because there are healthier things: vegetables. And when choosing what is more efficient nutrition I choose what I find gives me the best.

When did you move to California & when were you on the Ironman Magazine cover?
I moved to Cali March 31st 2006. I was on the cover June 2005.

What are your ambitions in the fitness world?
To become America´s fitness guru #1. Known for practicing what I preach, always being in extremely good shape and be considered a hybrid of human and superwoman! Another species that is! ;-)

Filed Under: Gold's Gym, Profile, Training

Hedda Royce Workout @ Golds Gym Venice & G-Loves

/ Posted 08.31.2012

NAME: Hedda Royce
AGE: 33
WEIGHT: 118 during competition, 128 off season
HEIGHT: 5’6″

WHEN DID YOU BEGIN TRAINING?: I began weight training at age 10 to compliment my tennis tournament training regimen. 

WHY DID YOU START TRAINING?: To compliment my musculature for tennis. Ended up enjoying the fitness part the most! And that grew into a passion for me leading to education and certification and obviously an appreciation!




Lifting: 2 days on, 1 day off
Day 1: chest, hamstrings, glutes, back, abs
Day 2: OFF
Day 3: quads, glutes, abs, calves, Shoulders
Day 4: OFF
Day 5: biceps, triceps

For Cardio during show season, I do stairs and/or elliptical twice a day for 30-45 minutes.  I also teach several spin classes during the week, which I love! That’s the best part — having everyone do the cardio with me! Off season, I teach spin, go to boot camps on the beach, hike, bike, surf, pilates, run, and walk. Technically,  I never take a day off of cardio because to me a 3 mile walk is recovery!

SAMPLE BODYPART ROUTINE: I choose legs, since they are my favorite part to workout and need the most work! Frequently I mix up the order, change the weights, and in different exercises that focus on the same muscle.  I may start with 4 sets of Squats, 4 sets of leg press, walking lunges all around the gym holding dumbbells, the butt blaster (my favorite machine of all time at Gold’s Gym Venice!) and 3 sets of leg extensions.

FACTOID: I am an artist, jewelry designer, numismatist, and a gourmet chef currently dabbling in raw vegan delights!  I am also the designer and manufacturer of a women’s workout glove company called G-Loves.  You can see my designs at the end of my video workout!

SUPPLEMENTATION: Multi-vitamin, aminos, probiotic, and enzymes. 

NUTRITION: During show prep, my diet is strictly 6 meals consisting of lean protein, green veggies, and a few carb sources. Lean proteins such as tilapia, salmon, cod, chicken, ground turkey, egg whites, whey protein and flank steak.  My few greens include asparagus, green beans, broccoli, and spinach.  Carbs come only from brown rice, oatmeal, and sweet potato.  Fat sources are solely olive oil and flax oil.  Off season, I open my diet to predominantly raw vegan foods.  Lots of fruits and veggies to detox and recoup my body and make sure I am a healthy woman!



Arina Manta & Guy Grundy Trainig @ Golds Gym Venice

/ Posted 08.28.2012

Arina Manta

NAME: Arina Manta
HEIGHT: 5’4″

I began my training at the age of 3.

I started training as a gymnast and a springboard diver at a very young age. I became a pro springboard diver at the age of 12 for Romania (youngest athlete to ever turn Pro at such a young age). After I moved to Australia, I continued as an athlete training first for Sport modeling, then for Fitness and Figure competitions.

Miss Fitness Australia, Miss Overall Figure Australia, Finalist at World Championships – 2 times, IFBB Pro Figure, Miss Sport Illustrated, Ranked #1 Pro Spring Board diver for 10 years consecutively.

7 days

Cardio every day – Indoor and Outdoor
MONDAY: Legs, Abs
TUESDAY: Biceps, Triceps, and Abs
WEDNESDAY: Beach Workout / Rollerblading, Sand Resistance Training
THURSDAY: Glutes / hamstrings, Shoulders, Abs, Yoga
FRIDAY: Back, Abs
SATURDAY: Flexibility, Yoga, and Meditation – 3 times a week
SUNDAY: Cardio, Beach Workout

* Biceps dumbbell curl: 3 X 15
* EZ Bar Curl: 3 X 15
* Double Concentration curl: 3 X 15
* Barbell Bicep Curl: 3 X18
* Double Preacher Curl: 3 X 12
* Incline bench dumbbell double biceps curl 3 x 12

My hobbies besides anything involving fitness include: fashion, travel, cooking, nature, spirituality.

Platinum Isolate Supreme – SAN
Estrodex SAN
Lipidex SAN
Pure CLA 1250 SAN
Elixair hGH SAN
Vitamin C
Vitamin E
CQ 10


Guy Grundy

NAME: Guy Grundy — Most people call me “Grundy” which is fine by me!
AGE: 41

I began my training in boxing and bodybuilding at the age of 9. I have been consumed with
being muscular and tough since birth, I think!

I was small and insecure and I was bullied a great deal due to my size. I have wanted to be big and muscular ever since I can remember. I saw a Muscular guy at a surf Carnival in Australia that I was competing in. I saw him walking along the beach and everyone‐-including me– just stared at him. I said to myself, “Damn, I want people looking at me like that!” … And rest is history!

Two time Mr. Australia, IFBB & NABBA, Two time Runner Up World Championships. I was the first person to claim both Titles at that point in my career. I took second on Debut at the World hampionships in Vienna, Austria. I had $20 in my pocket! It was an amazing time in my life. It showed me what hard work and determination can do!

I have tried every system of training during my career! I now favor 3 times a week or every other day! I do a lot of MMA and stunt fighting, so I have to ensure I don’t run myself down, over train or injure myself. If you’re injured, you can’t improve. So, I am very aware of how hard I push myself now a days! 3 times a week with a rest day in between produces the best results for me!

DAY ONE: Chest, shoulders and triceps
DAY TWO: Back, Traps and Biceps
DAY THREE: Legs, Quads, Hams & Calves

1. Legs ‐ Leg Extension 2 X 10–15
2. Lying Leg Curls 2 X 10–15
3. Leg Press 2 X 15–20
4. Smith Machine Squats 2 X 10–15
5. Seated Leg Curls 2 X 10–15
6. Standing Calf Raise 2 X 10–15
7. Seated Calf Raise 2 X 15–20
I do a lot of stretching between sets as I find this really helps separate the muscles and helps increase growth and of course it’s a great way to prevent against injury!

I have always wanted to be just like Arnold!!! I grew up on Arnold and Stallone! This is the reason I came to America.

I’ve had acting roles in CSI New York, The Deadliest Warrior and Shutter Island. I have lead roles in two feature films coming out in late 2012. The first is The Lackey starring Vernon G. Wells of Commando & Mad Max fame! The other is called Shark Proof. I worked with the Legendary comedian John Lovitz on this film & we have a Very Cool Aussie style scene we created together that people will enjoy!

I work with and am trained by the US Military which has really helped my acting career. I am also a stunt man and fight choreographer!

I contribute a great deal of my success to Bodybuilding as my look is purely from years of working under the heavy iron as a bodybuilder. It taught me discipline, hard work and patience! I owe a great deal to Bodybuilding. It has helped mold me into the man I am today!

Acting aside, my favorite role is being a father to my ten year old daughter, Jesse. She is my Little Princess and the light of my life!

Filed Under: Gold's Gym, Profile

Eve Dawes Training at Golds Gym Venice

/ Posted 08.08.2012

NAME: Eve Dawes
AGE: 32
WEIGHT: 98-101 during competition, 103-107 off season
HEIGHT: 5’1.5"

WHEN DID YOU BEGIN TRAINING?: I’ve always been super active and energetic. My Parents sent me to Ballet classes at the age of 3 to disperse some of the energy and I fell in love with dancing.  At 7 I started Jazz, tap, swimming, tennis and horse riding. I began at Ballet school in London at 14 and started with Pilates and then weights and cardio at the gym at 16; my arms were too skinny but I also needed to keep fit and lean during the school holidays.

WHY DID YOU START TRAINING?: I started training for many different reasons, to balance out my musculature to help with my scoliosis, to build strength, to keep fit and lean (there’s a lot of pressure to maintain a certain weight as a ballerina) and I continued because I loved it and the results. I’m really passionate about training, good form and nutrition as it really helped extend an injury free dance career for me and has so many benefits for everyone. I did my Personal Training and Sports Massage Therapist certification in London in 2006.

BODYBUILDING TITLES: NPC Open Figure Class A Competitor



Monday: Legs, butt, Abs

Tuesday: Shoulders, Chest, Calves

Wednesday: Back, Biceps, triceps

Thursday: Plyo, Hamstrings

Friday: Butt, Shoulders

Saturday & Sunday: No weight training, recovery days

My cardio varies depending on my weight; at the start of the competition season I’ll do an hour cardio, 6 x per week, but towards the end I’ll be limited to 25 minutes or No cardio as it’s hard for me to keep my weight up. I always beg to do some though as it really gets my energy up for the day and makes me feel better in general.

SAMPLE BODYPART ROUTINE: I get a new plan every month and my training is different every day.  The amount of sets, reps and exercise is always changing to keep my body challenged and having to constantly adapt. It also helps keep it interesting. One month my ‘Back’ day might have 2-3 rounds of 3-5 supersets consisting of 3-7 exercises in each and the next it might be 6 different exercises using drop sets; 4 sets starting with 12 reps eg: Bent over barbell rows, heavy one arm dumbbell row, widegrip pulldowns.

FACTOID:  I am originally from a small village about 30 minutes outside of London. My interests are travel (I danced on cruise ships for a few years so got to see a lot), Yoga, hiking, biking, creating yummy organic clean recipes, fashion and movies. My most embarrassing moment ever was unfortunately captured on camera and is #41 on E!’s ’50 Most Super Epic TV moments Ever’!  I’ve overcome a lot of barriers and believe you can do anything if you put your mind, heart and soul into it.


SUPPLEMENTATION: I take a wide variety of supplements throughout the day; mainly vitamins and minerals.  My kitchen looks like a supplement store! I use wesbites to research what I’m looking for, read reviews and find the best brand for my needs.  Adding supplements to my daily routine has made a huge difference to my body and results.

NUTRITION: My diet is adapted a lot by Team Bombshell depending on my weight. This was my 1st year competing so starting out I was on 6 meals a day for the 1st 2 months, then 8 and at the moment during competitions I’m on 11 meals a day as it’s hard for me to keep my weight up and not look too lean and vascular. I only eat organic; I’ve written articles on the importance of eating organic and am a big believer it makes a huge difference. My diet consists of lots of lean protein such a tilapia, flank steak, chicken and egg whites, about an equal amount of unrefined carbohydrates and lots of olive and flax oil. I drink like a fish; 1-1.5 gallons of water per day.

Filed Under: Gold's Gym, Profile

Kacie Young Training at Golds Gym Venice

/ Posted 08.01.2012

NAME: Kacie Young
AGE: 30
WEIGHT: 109-112 during competition, 115 off season
HEIGHT: 5’3″

WHEN DID YOU BEGIN TRAINING? 6 years old in gymnastics, 13 years old with weight training

WHY DID YOU START TRAINING? I started training to gain strength for competitive gymnastics and when I no longer competed in that sport, I continued because of the physical rewards. I loved the way I looked and felt and also fell in love with the science behind it. Its a very technical sport that requires time, motivation and proper form.

BODY BUILDING TITLES (IF ANY): NPC Open Figure Class B Competitor


YOUR BODY PART SPLIT: Monday: Legs, Tuesday: Chest, biceps or triceps, Wednesday: Cardio, Thursday: Back, Friday: Cardio and hamstrings, Saturday: Circuit training at the track. During competition season, I do 2 hours of cardio Monday-Saturday: 1 hour, 15 minutes in the morning after my weight training session and 45 minutes in the afternoon. During off season, cardio is reduced to 45 minutes 3-5 days a week.

SAMPLE BODYPART ROUTINE: Super set: Traveling pop squats (wide leg squat, jump or “pop” up to standing with feet together, while moving forward. If traveling can’t be done, in place pop squats are great too) approx. 15 squats 4 sets. Prone hamstring curl 4×20, Hip abductor 4×20. Stairs are great too during this super set if they are available. Try skipping a step and either walking or sprinting up them, but safety comes first.

FACTOID: I am originally from Georgia and started competitive gymnastics at an early age. My Mom says that when she was pregnant with me, she knew I’d be a gymnast because all I did was flip around. My childhood nickname is Kacie the Bonk. I have a Pug named Ernie. I currently train with Big Will Harris along with his World Power Mutants at Golds Gym in Venice, CA.

SUPPLEMENTS: Fish Oil, Aminos and BCAA, Vitamin D3, Dandelion Root (as a diuretic pre-contest)

DIET: OFF SEASON: Meal 1: 1 whole egg, 2 egg whites, 1/2 grapefruit, 2 tbsp yogurt. Meal 2: 3 oz ground turkey, 5 oz butternut squash, 1/2 apple. Meal 3: 1 scoop protein with water, 1/2 grapefruit, 1 tsp peanut butter. Meal 4: 3 oz ground turkey, spinach salad (big with lots of vegetables and vinaigrette dressing). Meal 5: 7 oz sea bass, 7 asparagus spears, 1/2 cup corn nibblets.

DIET: COMPETITION (approx. 6 weeks out): 16 oz water with each meal. Meal 1: 1.25 oz oatmeal, 1 scoop protein, 1 cup coffee. Meal 2: 4 egg whites, 3 oz ground turkey, 8oz asparagus. Meal 3: 4 oz talapia, 3 oz asparagus, 3 oz green beans, 2 rice cakes. Meal 4: 5 oz ground turkey, 6 oz asparagus. Meal 5: 4 oz talapia, 6 oz asparagus, 1 oz raw almonds.

DIET: 1 WEEK OUT FROM COMPETITION: DISTILLED WATER ONLY: 1.5 GALLONS MON-WED, 1 GALLON THURSDAY, FRIDAY 1 LITER BEFORE NOON, SIP ONLY AS NEEDED AFTER. NO PROCESSED FOOD OF ANY KIND OR ARTIFICIAL SWEETENERS and NO SODIUM. Meal 1: 3 oz boiled chicken or sodium free tuna, 1 rice cake, 2 tspn peanut butter. Meal 2: 3 oz sodium free tuna, 2 rice cakes, 2 tspn peanut butter. EAT EVERY 2.5 HOURS, rotate each meal.


Filed Under: Profile