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Saturday, February 20, 2010

Q&A - Arms

I get a regular questions about my training and diet so I'm going to start posting my quickie answers as I receive them.

For more in depth nutrition and workout information, I'm partnering up with Dr. Marco Zanetti on bringing his multiple anti-aging Italian books to the English speaking world.  He's also an Italian National Champion Bodybuilder, President of FIBBN (Italian Bodybuilding Federation), owner of his own wellness center, and trainer/nutritionist to many elite athletes.  As we progress with the translations, we will be making available his 22 years of science and application to you.

We now tune back to my brain dumps of fitness and diet. :)

Between You and Marcela

Marcela XXXXX February 16 at 1:41pm
Hello pretty girl!! You have the most beautiful arms and shoulders, talk me about your train

Natalie Minh February 20 at 11:01am
Hey Beautiful! Excuses for the late reply, thanks for the note, how are you? Hope you're doing well and that 2010 turns out to be another spectacular year for you :)

Shoulders - I would typically do 3-5 sets, max 12 reps, 4 different exercises for my shoulders using weights of 10 lbs for mid deltoids, and maybe 6-8lbs for front and rear delts.

Arms - 3-5 sets, max 12 reps, 5 different exercises for my arms. Max weights of 15lbs on triceps and 10lbs on biceps.

Hope that helps! :) xx

Shooting Oksana Grishina for MD

Oksana Grishina stands a mere 5'3 and weighs 116lbs.

She first competed in the IFBB as a Pro at the Europa Pro in 2007 and is now closing in on her 5th Pro Show this Saturday at the IFBB Phoenix Pro Fitness Championships!
IFBB Fitness Competitor Oksana Grishina

Originally from Killingrad,Russia, Oksana is now living in Irvine, California and has one of the most amazing Fitness Routines currently on the Pro Curcuit!

Look for a strong showing from her as she seeks her first Pro victory under the desert sun!

Check out her YouTube performance from the last Arnold Classic.













Shooting Hidetada Yamagishi for Muscular Development Magazine

Been keeping real busy here in LA shooting with the #1 hardcore bodybuilding magazine, Muscular Development. It's a pleasure to be affiliated with publication that is passionate about the sport as they provide alot of athlete contest coverage. A special thanks to IFBB Hall of Famer Shawn Ray for making the connection happen.

Here's some sample work over the past few days....

Hidetada Yamagishi at Gold's Gym -













Tuesday, February 16, 2010

Waking up...

Opened my eyes this morning to NPR talking on the radio clock. 7:30am. Sun shining through the windows. My heart skipped a beat... It could have been 7 years ago when I was still living a different life in Detroit but I was in Los Angeles, chasing some dreams and a completely new agenda.

I haven't woken up to NPR since I left the United States, working corporate America, doing the daily grind on the freeway to get to work. Disoriented, those first few minutes of opening my eyes, and it saddened me that I wasn't in the memory that I thought I was.




- Posted using BlogPress from my iPhone

Sunday, February 14, 2010

Song du Jour - Aaliyah 4 Page Letter *Happy V-Day*

Happy Valentine's Day! Some Romantic Ideas

Valentine's Day is about spending quality "Us" time together to show your partner that they are special to you.  Forget all the over the top splurging.... it's the sentiment that counts so I recommend to put a little personal touch and some effort into it to make it memorable.

As a fitness model and epicurian at heart, here's my suggested plan for a perfect Valentine's Day -
  1. You worked hard for that sexy body so now's the time to make your partner's heart beat fast. Put on some killer F-me stilettos, black seam stockings, lingerie, smoky eye makeup, and sexy hair.
  2. Layer on your favorite scent starting with the fragranced lotion then the perfume to make it last through the evening.
  3. Prepare the meal in your hot outfit while he gets to sit back with some champagne and enjoy the view.  Remember that champagne is a wonderful aphrodisiac!
  4. Serve it up by candlelight, take your time to enjoy every bite and drink.
  5. I'll leave the dessert up to you! ;) 
Here's my recommended menu (all recipes found from epicurious.com, modified slightly to make them healthier):

Green Salad with Mustard Vinaigrette
Caramelized Cumin-Roasted Carrots
Halibut Brochettes Provençale
Roasted Plums with Greek Yogurt


Green Salad with Mustard Vinaigrette
ingredients

1/2 cup cider vinegar
4 teaspoons grainy mustard
1/2 teaspoon sugar
1/4 cup olive oil
8 cups mixed greens such as mesclun or a mix of romaine and Boston and Bibb lettuces


preparation

Whisk together vinegar, mustard, sugar, 3/4 teaspoon salt, and 1/2 teaspoon pepper in a large bowl. Add oil in a slow stream, whisking until emulsified. Season with salt and pepper.
Add lettuce and toss to coat.
What to drink:
Josmeyer Les Folastries
Gewürztraminer '05


Caramelized Cumin-Roasted Carrots
ingredients

Nonstick vegetable oil spray
12 medium to large carrots, peeled, cut on diagonal into 1/2-inch-thick pieces
2 tablespoons extra-virgin olive oil
1 1/2 teaspoons cumin seeds
2 teaspoons coarse kosher salt


preparation

Preheat oven to 400°F. Spray large rimmed baking sheet with nonstick spray.
Combine carrots and all remaining ingredients in large bowl; toss to coat. Spread in single layer on prepared baking sheet. Roast carrots until tender and lightly caramelized, turning carrots over once, 35 to 40 minutes.



Halibut Brochettes Provençale

The herbes de Provence blend is even better when it's made from fresh herbs. Here, it creates an elegant pairing for a colorful mix of summer vegetables and halibut. 

ingredients
  • 1 1/2 tablespoons minced fresh basil
  • 2 teaspoons minced fresh marjoram
  • 2 teaspoons minced fresh thyme
  • 1 teaspoon minced fresh rosemary
  • 1 teaspoon minced fresh sage
  • 1/2 teaspoon chopped fennel seeds
  • 1/4 teaspoon finely chopped dried lavender blossoms*
  • 1 1 1/2-inch-diameter zucchini, cut into eight 1/2-inch-thick rounds
  • 1 unpeeled slender eggplant, trimmed, halved lengthwise, cut into eight 1- to 1 1/4-inch pieces
  • 8 mini plum tomatoes or large cherry tomatoes
  • 16 mini bell peppers in assorted colors (from one 5-ounce package) or 1 bell pepper cut into 1-inch squares
  • 1 small red onion, cut into 4 wedges, each wedge halved crosswise, layers kept intact
  • 5 tablespoons extra-virgin olive oil, divided
  • 1 1/2 pounds halibut, cut into 1 1/2-inch cubes
  • 5 tablespoons fresh lemon juice, divided
  • 2 garlic cloves, pressed
  • 1/3 cup dry white wine
  • Nonstick vegetable oil spray

Special Equipment: 12 metal skewers


preparation

Mix first 7 ingredients in small bowl. Place zucchini, eggplant, tomatoes, peppers, and onion in large bowl. Add 1 tablespoon herb mixture and 1 tablespoon oil to vegetables. Sprinkle with salt and pepper; toss to coat. Thread 1 mini pepper, 1 zucchini round, 1 eggplant piece, 1 tomato, 1 onion piece, and 1 more mini pepper onto each of 8 skewers. DO AHEAD: Herb mixture and vegetables can be made 4 hours ahead. Cover separately and refrigerate.

Place fish in medium bowl; sprinkle 2 tablespoons herb mixture over. Add 3 tablespoons oil, 3 tablespoons lemon juice, and garlic; sprinkle with salt and pepper and toss to coat. Cover and chill at least 1 hour and up to 2 hours, tossing occasionally.

Simmer wine, remaining 1 tablespoon oil, and remaining 2 tablespoons lemon juice in small saucepan until reduced to 1/3 cup, about 3 minutes. Stir in remaining herb mixture. Season sauce to taste with salt and pepper. Set aside.

Spray grill rack with nonstick spray; prepare barbecue (medium-high heat). Divide fish cubes among remaining 4 skewers. Grill vegetable skewers until vegetables are slightly charred and tender, turning occasionally, 10 to 12 minutes. Grill fish skewers until fish is cooked through, turning occasionally, 8 to 10 minutes.

Place 1 fish skewer and 2 vegetable skewers on each plate. Drizzle sauce over.

* Also called culinary lavender buds; available at some supermarkets and farmers' markets, at many natural foods stores, and from deandeluca.com



 Roasted Plums with Greek Yogurt


  • Parchment paper
  • 6 dark plums, halved and pitted
  • 1 tablespoon unsalted butter, melted
  • 1 tablespoon sugar
  • 1/2 cup 2 percent Greek yogurt
  • 2 tablespoons hazelnuts, toastedin the oven at 375°F for 7 minutes, chopped
  • 2 teaspoons honey


preparation

Heat oven to 375°F. Line a baking sheet with parchment paper. Place plums cut side up on sheet, brush with butter and sprinkle with sugar. Bake until soft and some juices run off, about 15 minutes. Divide among 4 bowls, top each with 2 tablespoons yogurt, sprinkle with nuts and drizzle with honey.

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