WWE Superstar Mandy Rose Talks Fitness, Doughnuts, and Women in Pro Wrestling
http://bit.ly/2We6vW0
Per Bernal
WWE Superstar Mandy Rose, aka Amanda Saccomanno, entertains crowds in and out of the ring with her signature blend of athleticism, looks, and charisma. But before she was performing in front of thousands of fans filling arenas almost every night, she had a typical childhood in Yorktown, NY, part of Westchester County, playing sports with her three older brothers and dancing in high school before earning a degree in speech pathology from Iona College. So, if ever there were a direct path to wrestling stardom, that probably wasn’t it. But she got on the right track when her friend suggested she train for a fitnesscompetition after college. “I was conflicted at first,” she says. “I always worked out, but I wasn’t super strict with mydiet. I hired a trainer and approached it like a hobby, but once I saw the progress and how my body was changing, I loved it.” That initial attempt turned into a first-place finish at a fitness competition in Boston in 2014. She followed it up that same year by coming out on top at a show that was aired on pay-per-view—by all measures, a solid rookie season. With some high-profile wins under her belt, Rose began to build up her social media presence and secured a couple of sponsorships. Soon, she received a call in 2015 to audition for the sixth season of WWE’s reality show Tough Enough, in which participants competed against each other to earn a WWE contract. She didn’t win (hey, second place isn’t bad), but she got a contract anyway. Shortly after, she was offered a role on E! Network’s reality show Total Divas for its fifth season in January 2016, right around the same time she made her in-ring debut for WWE’s NXT brand. This all set the stage for her call-up in November 2017 to the WWE’s main roster, where she’s been ever since. Now that she’s become a constant presence on WWE TV, Rose is a recognizable star in and out of the ring, known as much for her storylines and bombshell looks as she is for her prowess between the ropes. “You’ve got to have charisma and other things in addition to athleticism,” Rose says of finding success as a WWE Superstar. “But I’ve got my background in fitness, I’ve done my training and put time in to develop my craft. So I can push the envelope with those seductive storylines but still show people that I can kick butt, too.” And there have been plenty of memorable moments for Rose inside a WWE ring since her debut: In January 2018, she earned a spot in the first-ever women’s Royal Rumble match, and this year she had her most high-profile storyline yet when she competed in several bouts against former SmackDown Women’s Champion Asuka, whom Rose defeated in a sizable upset earlier this year on SmackDown Live. [RELATED1] In-ring success means a life of training, and when you’re in the gym as often as a WWE Superstar, you’re going to need a whole lot of food to fuel progress and recovery. Rose says that she tries to eat as clean and healthy as possible, usually following a high-protein, low-carb regimen. But even WWE stars have to deal with long nights and occasional on-the-road fast-food stops. “Overall, I try to be consistent,” she says, “but sometimes you just have to eat what’s available.” That dietary flexibility includes an affinity for doughnuts. Rose started a YouTube series on her channel alongside fellow WWE Superstar Sonya Deville called Damandyz Donutz, wherein they sample and review glazed doughnuts across the country. At more than 30 episodes in, the series is a lighthearted, unchoreographed look at the women behind the personas. The dynamic duo have proven that their chemistry extends off the mat—particularly when commenting on fried dough. It’s a lot of fun, says Rose, noting that doughnuts probably aren’t a staple on many pro athletes’ personal menus. “I’m lucky to have good genes,” she says. “And life’s all about balance.” Beyond her budding career as a pastry vlogger, Rose’s personal brand is going strong, with nearly 2 million Instagram followers. She’s also launched a new fitness app called Fit With Mandy, which features a 12-week at-home program geared to participants of all ages and skill levels. It’s easy to follow and requires minimal equipment. “My first love will always be fitness,” she says, “so I want to share that with as many people as I can.” As for what’s next, Rose is excited to continue her role with WWE and to see how far women can go in the world of sports entertainment. “Women are breaking down barriers,” she says. “I’m so grateful and honored to be a part of it.” Head to fitwithmandyapp.com or the App Store for more info about Rose's fitness app, and follow her on YouTube and Instagram to keep up with her training and WWE appearances. Mandy Rose’s HIIT Workout
[RELATED2]
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Fitness via Muscle & Fitness http://bit.ly/2zjtGBz May 29, 2019 at 02:38PM
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6 Ways to Kick-Start Your Metabolism
http://bit.ly/2HJiAtk Fitness via Muscle & Fitness http://bit.ly/2zjtGBz May 29, 2019 at 12:02PM
Dorian Yates Covered Up His Legendary Back With a Bonkers Tattoo
http://bit.ly/2QzNcjY From 1992 to 1997, English bodybuilder Dorian Yates dominated the IFBB Pro League, racking up six Olympia wins. From his quads to his delts, he displayed muscle so dense and skin so thin that observers coined the term “grainy” to describe his otherworldly level of definition. But it was when “The Shadow” turned around to display his perfectly sculpted back that audience members and fellow competitors alike knew the win was Yates’s. Fast-forward two decades and Yates could give two shits about his back. Well, his back muscles, to be more precise. At 57 years old, and with his career 22 years in the rearview, Yates has adopted a new health-first approach that entails Pilates, yoga, copious amounts of pot, and psychedelic trips. In a 2014 interview with London Real, Yates spoke about his spiritually enlightening experience taking the hallucinogenic brew ayahuasca and DMT (N,N-dimethyltryptamine), saying, "You realize that everything is connected. The thing that I got, is everything is one and one is everything." After his most recent ayahuasca experience in January of this year, this new, deep Yates had a vision that inspired some trippy ink—a portrait of a lion, surrounded by the ayahuasca plant and geometric patterns that take up nearly all of the real estate on his Olympia-winning back. While he still appreciates his accomplishments on stage, Yates has completely moved beyond his bodybuilding days. But if that was ever in question, this massive portrait covering what was once the greatest agglomeration of lats, traps, spinal erectors, and rhomboids in history should clear things up.
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Fitness via Muscle & Fitness http://bit.ly/2zjtGBz May 29, 2019 at 10:29AM
Get the Summer 2019 Issue of 'Muscle & Fitness Hers'
http://bit.ly/2Kk3ZXd
Per Bernal
In the summer edition of Muscle & Fitness Hers, WWE Superstar Mandy Rose (@mandysacs) shares her story, fitness tips, and a killer HIIT workout to get your heart pumping. You'll also find plenty of workout and diet tactics to help you put the finishing touches on your summer physique and get into your best shape yet. Revamp your routine with our "Ultimate Beach Body" feature, and learn to love leg day with a routine that'll help you sculpt sleeker thighs in no time. The summer issue also features inspiring women and serious workouts to give you that little extra kick to stick to your plan. While you're fine-tuning your workout regimen, don't forget about your diet. We've got a variety of nutrition news, tips, and healthy recipes to help you stay lean as beach season comes and goes. Pick up your copy of the summer issue today to keep up with the latest training, diet, and lifestyle tips for getting—and staying—in the best shape of your life. Get the new issue of Muscle & Fitness Hers on newsstands now!
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Fitness via Muscle & Fitness http://bit.ly/2zjtGBz May 29, 2019 at 10:21AM
Thick Thighs to Save Lives
http://bit.ly/2MgvtPN Biologically, men maintain most of their mass in their upper half while women maintain most of their weight in the lower half. Body types come in endomorph, mesomorph, and ectomorph flavors with variations. The title of “hard gainer” typically attributes itself to the ectomorph, you know, long and lanky—imagine an adolescent basketball player.
To remedy this (as an ectomorph) I’ve subjected myself to rigorous training methodologies starting with five hour-long sessions of calisthenics with my coach JR of Beastmode to powerlifting style training at Harbor Fitness with eventually a mix of bodybuilding and powerlifting which results in the off-season powerlifting and in-season hybridization. One tool that has served me well and has provided compliments during my stage presence is the implementation of blood flow restriction (BFR) bands.
BFR is the use of a band, knee wrap, or any similar apparatus to create a tourniquet-like effect in the intended muscle. The key phrasing here is tourniquet-like, not an actual tourniquet. Using this restriction prevents the venous return of blood out of the target muscle. In this article, the focus is on the legs.
What to Look For In Blood Flow Restriction BandsThere are two options here: either budget friendly knee wraps or elbow wraps or designated bands, which may cost more. I am not sponsored by any of the aforementioned and as such I do not have recommendations.
However, I highly suggest that you read reviews and look at the materials used to make the wraps or bands for durability. In addition, those with allergies to certain materials, please check to make sure that you won't have issues with the materials in the band style you choose because you will be wearing them anywhere from 30 to 60 minutes, typically.
Choose a reputable powerlifting store for wraps—they have better quality products available, overall.
What to Wear When Using Blood Flow Restriction BandsThere are three options here: loose-fitting cotton clothing, compression shorts, or leggings. I recommend not having the bands directly on your skin as you can be subjected to folliculitis, a skin condition that causes inflammation of the hair follicles causing raised bumps on the skin or ruptured follicle roots that leave black marks on the skin. For some athletes this is non-existent, but if you have sensitive or dry skin avoid skin-to-band contact on the legs.
Loose fitting clothing is generally a good choice and seems to be appropriate in between for those who powerlift and those who typically do not like extra tight clothing. Lastly, tights or compression shorts are great as they often have moisture-wicking fabric and help to keep the band in place.
How to Place the Blood Flow Restriction BandsFor BFR band training in the legs, there is a carryover of placement, proximal to the working muscle, and distal from the working muscles insertion.
Exercise Choice with Blood Flow Restriction BandsExercise choice for leg training will depend on your anthropometrics, what you respond best to, and what keeps tension on working muscles. Therefore, I will only suggest exercises that have worked for me and how I choose to do a split.
I do two days of quadriceps and two days of hamstrings, respectively, such that the first day is light and second day is heavy. Tempo, time under stress, and positioning play a large role in the effectiveness of bands.
A sample workout on my banded quad day looks something like this :
This example split for quads isn’t for the faint of heart and, despite the brevity, the very nature of this split is grueling and time-consuming such that it might require the 60 minutes as previously mentioned. The goal isn’t to spend hours in the gym if you can focus on what works and use tools that assist in focusing on the target muscle.
Make the Reps CountEach and every rep counts. The stress you place on your muscles during full range of motion should be emphasized and maintaining a peak contraction is of utmost importance. A warning to the wise: delayed onset muscle soreness (DOMS) is real and taking a deload week is not only beneficial but essential with BFR training.
Taking a week off from the bands is recommended after about four weeks of consistent use. Your legs need enough time to adapt and need enough recovery time in order to grow sufficiently. BFR training is great, and it isn’t just a fad. Lift with love my friends! Fitness via Breaking Muscle http://bit.ly/1hdUh1E May 29, 2019 at 09:18AM
Mandy Rose’s ‘Hers’ Cover Stirred up All Sorts of Drama on Last Night’s ‘SmackDown’
http://bit.ly/2ES4pR5 During last night’s episode of WWE SmackDown Live!, Mandy Rose showed up to the ring with a handful of copies of the latest issue of Muscle & Fitness Hers—which just so happens to feature her right on the cover. Some might consider this harmless self-promotion, but when her opponent, Carmella, stepped into the squared circle, it was clear Rose did it for one reason: to get into Carmella's head. The distraction worked, and Rose scored a quick roll-up pin after her partner, Sonya Deville, nearly shoved the magazine into Carmella’s face while taunting her from the apron. Though the “Princess of Staten Island” took some shots at Rose’s cover (first of all, rude) earlier in the week, it’s been a hit inside and outside of WWE since it came out, earning Rose nearly 100,000 likes on Instagram and causing commentator Corey Graves’s eyes to bulge out of his head like a howling wolf in an old-timey Tex Avery cartoon: You can see what all the fuss is about by picking up the latest issue of Muscle & Fitness Hers on newsstands or online. And once you learn more about Rose's life, career, and fitness philosophy, try out her new app, Fit With Mandy, to get workout plans and healthy recipes designed to get you in shape and keep you there.
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Fitness via Muscle & Fitness http://bit.ly/2zjtGBz May 29, 2019 at 09:15AM Muscle & Fitness Podcast #019: Dr. Pat Davidson: Love the Squat Ditch the Bosu Screw Group Fitness5/28/2019
Muscle & Fitness Podcast #019: Dr. Pat Davidson: Love the Squat, Ditch the Bosu, Screw Group Fitness
http://bit.ly/2JMDNou
Check out the latest episode of our podcast!
This week on Muscle & Fitness Podcast Reps, Muscle & Fitness Executive Editor Zack Zeigler (@zraz) and celebrity trainer Don Saladino (@donsaladino) and sit down with Dr. Pat Davidson (@dr.patdavidson)—an exercise physiologist, author, and strength and conditioning coach—to discuss his background, movement variability, and his upcoming seminars in Boston on June 8 and 9, 2019.
JW Player ID:
3CzOzpvw
Fitness via Muscle & Fitness http://bit.ly/2zjtGBz May 28, 2019 at 03:04PM
Flex Lewis Talks Moving to Open Bodybuilding for the 2020 Olympia
http://bit.ly/2XbqHUX
Jeffery Salter / M+F Magazine
After securing seven consecutive 212 Olympia titles, Flex Lewis is setting his sights even bigger as he works toward earning a shot at the illustrious Mr. Olympia crown on the open bodybuilding stage in 2020. That means he’s going to need to add mass to a body that already has plenty of it, but the “Welsh Dragon” is ready for the challenge. We caught up with him recently to talk about his plans for next year’s Olympia, and just how much muscle he thinks he can add. M&F: So it’s going to be a little bit weird being in Las Vegas in 2019 not seeing you on stage, but everybody knows that you have big plans for 2020. Talk to us a little bit about that. Lewis: Well, obviously the show has been picked out, which is the Mr. Olympia, where I will be stepping on stage next. So you’re going straight to the Olympia? Yeah, that is the game plan. Obviously I’ve spoken about it, but for all the fans that don’t know, yes straight to the Olympia in 2020. The off-season started fantastically, I put a lot of weight on. In December and January I was over in the UK with my mother’s cooking, and [I’ve] benefited tremendously from that. Now if we look back at Olympias all the way back from the ‘80s and ‘90s into the 2000s, we’ve seen smaller guys do very well: Lee Labrada, Rich Gaspari, Shawn Ray, Lee Priest. But it’s been a while since we’ve had a smaller guy, obviously because of the 202 and the 212 division. So the big question is: Can you win? I’m going to play into my strengths, and that is conditioning and symmetry. That’s one of the reasons why I picked 2020 and not 2019—to bring that package that’s not been ever seen by anyone, not even myself. So of course I’m training to win. I wouldn’t be throwing myself into the mix to stand up there and place top five. I’m coming to win. Every show I’ve ever put my head into, I’m training for that first place. And if I didn’t believe in it and I didn’t have the people around me that believe in me and achieving that goal then I wouldn’t be throwing myself into that 2020 mix. I look at last year’s winner, Shawn Rhoden. The lines, the symmetry, and the conditioning is now something that I’m motivated [by], more than ever, to get back on that stage. Now obviously depending on who wins [in 2019], whether they go with a completely different look, I’m still going to bring what I feel is the ideal package. And that’s one of the reasons why, like I said, I have to do it slowly without ruining my physique. I wouldn’t be able to make that development and bring that total package in a short space of a year. [2020 is] going to be a whole new Flex Lewis that nobody’s ever seen. Now everybody that follows you knows that leading into the Olympia we always see these pictures of you at about 222, 225 where you look like you’re in contest shape but it’s just incredibly cartoonish. Do you and your coach, Neil Hill, have any idea, even ballpark-ish, where you think you’re going to actually fall on stage or is it too early to predict that? Definitely the mid-220s. [Going into the] 212 last year and the year prior to that and the year prior to that, I could have stepped on stage in the upper-teens all the way to the low- and, last year, mid-220s. So, depending on my off-season this year and next year, of course, I think I’m going to be comfortably in the 220s, possibly just under 230. And again, the way that my off-season was going this year, I was a very lean 240. [RELATED1]
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Fitness via Muscle & Fitness http://bit.ly/2zjtGBz May 28, 2019 at 01:17PM
Classical Phys Ed for All
http://bit.ly/2K6nYrY Bodyweight training is fast, effective, accessible, and the best way into training. With a progressive, consistent approach, elite levels of fitness can be forged in this manner. After all, the body and its environment are really all most humans have ever had to train with. Bodyweight calisthenics is the backbone of Georges Hebért’s Natural Method and the training of nearly every elite fighting unit throughout time. This type of training typified the physical education of all great Western societies going back to ancient Greece. It is the training every citizen was once expected to do. Yet no one is doing it.
What adults need is what our kids need—at least a few days a week in a classical PE model. This is probably nothing like what comes to mind when you think of your PE experience. Today’s PE curriculums push instructors to all day yo-yo training. I wish I was joking—four hours of yo-yo based curriculum. By contrast, a classical PE model is built to create well-rounded, movement empowered citizens who are physically literate and capable of physically contributing to the community. This was once an expectation of all people. Damn automation.
The Thirds of PEExemplified by Stan LeProtti at La Sierra High School in the early ’60s, classical PE focused on three equally important thirds: restorative arts (including traditional fitness, calisthenics, and correctives), defensive arts (self and national defense), and pedagogical (sports, games, play, and theory).
Each day at La Sierra began with a 400-meter jog and a 12-minute strength-endurance routine. That was the bulk of the daily physical training dose responsible for creating a truly remarkable standard of physical fitness. These were followed by either defensive arts or pedagogical activities and finally finished with a run through the obstacle course—a gauntlet of pegboard walls, ropes, and unique manipulatives that honed bodyweight mastery. They called this 5 minute period their “off-the-ground” time.
Characteristic of “grease the groove” training, La Sierra students achieved a staggering level of fitness through consistent daily immersion in this short, simple training regimen. Training videos demonstrate the awe-inspiring feats like the extension press-up that La Sierra students famously demonstrated on Johnny Carson and in Look Magazine.
A sophisticated testing and shorts system helped appropriately progress athletes in intensity while creating a motivating atmosphere that demanded mutual support and student leadership. Shorts groups were known as teams. The three basic groups were the white short team, red team, and blue team, although there was also a gold and even a navy short team for the extremely elite.
All ninth-grade students began in white shorts and every student had the opportunity to level up twice a year by hitting the “ceiling performance in all fitness tests” of whatever test battery they were attempting. For example, to move from white to red shorts groups, a student needed to test at or above all these ceiling performances:
LeProtti demanded that each standard was hit to move forward, making it clear that balanced fitness was more useful and desirable than being elite in a narrow few physical qualities. Every athlete improved through a level-appropriate daily 12-minute strength-endurance (S-E) routine.
The foundational S-E program that every white short La Sierra student began each day with looked like this:
This entire routine requires no equipment and can easily be inserted on a daily basis to make fitness, flexible, and portable. I highly recommend adopting this chief habit. A daily 15-minute habit is sustainable, extremely effective, and the sort of thing we can all find the time for. This La Sierra routine is perfect other than having too little back work. LeProtti accounted for this in his “off-the-ground” time. If you are not getting on the bars every day, I recommend substituting Supermans for every other push-up set in order to force more posterior chain activation. These postural muscles are essential in our sedentary world.
Use the Strength-Endurance ProgramFor those who want to challenge themselves more, you have a simple, fast daily program and a test to measure your progress. So, give it a shot. Take a couple of weeks to go through the test battery. Then commit to doing the La Sierra S-E routine five days a week along with a short daily jog or bike ride. Also, get a pull-up bar and do daily grease-the-groove pull-up practice. If you aren’t great at pull-ups, practice these steps. After 10 weeks, re-test and compare your scores.
This is a simple, effective, and complete training program to help you operate better in the world. It’s the program we should all try.
Fitness via Breaking Muscle http://bit.ly/1hdUh1E May 28, 2019 at 09:38AM
Ginger Scallion Pork Burgers
http://bit.ly/2JFK0mh Summer sun leads to relaxing summer grill-outs with friends and family. Change up your barbequed burger routine with a little something unexpected. Using meats that are not just beef for your patties brings both flavor and variety to your table. Ginger scallion pork burgers combine ground pork with the zestiness of garlic, ginger, and scallions along with the delicious sweet salty tang of soy sauce for a unique Asian flavor.
Cut the carbs and lighten up these burgers by using vegetables instead of the bun. This burger is fantastic wrapped with a few large pieces of butter lettuce. Using a couple of pieces of the lettuce allows you to wrap it burrito style to hold the multiple topping options. If you enjoy sliders, sauté a few rounds of sweet potato to use in place of the bun. The light sweetness of the sweet potato compliments the ginger soy combo of these burgers quite nicely. Other non-bun alternatives you could use include lightly grilled slices of zucchini, summer squash, eggplant, or tomato ends. Whether you prefer to use a bun or a vegetable alternative, these burgers are a perfect palate pleaser!
Ginger Scallion Pork BurgersCalories 375, Protein 24g, Total Carbs 24g, Fat 23g
Prep time: 20 min Cook time: 15 min Serves: 4 as burgers (or 8 sliders)
Ingredients:
Burger Toppings:
Preparation Instructions:
Fitness via Breaking Muscle http://bit.ly/1hdUh1E May 28, 2019 at 09:38AM |
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