All posts by philrobb

Cheerleading Workout

Do you really think that cheerleaders aren’t really athletes? Well if so, think again!


Being a cheerleader requires superior cardiovascular endurance to perform fast-paced routines and the strength and flexibility to execute difficult stunts.

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My basic cheerleading routine builds functional strength that utilizes multiple muscle groups concurrently while still allowing a person to move quickly, produce significant force and maintain balance on an unstable surface.


And while all of my routines for cheerleaders are exceptionally challenging, the benefits shown in stronger legs, arms, shoulders, backs, chests and abs, as well as improved balance, coordination, muscular endurance and cardio endurance make the workouts well worth the effort.

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Tina Zampa – NPC National Level Bodybuilding Champion

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Competition History: 

  • 2002 Border States Bodybuilding Championships – Heavyweight Novice: 2nd & Heavyweight Unlimited: 1st
  • 2003 California State Championships – Heavyweight Novice: 1st & Overall & Heavyweight Unlimited: 5th
  • 2004 Border States Bodybuilding Championships – Heavyweight Unlimited: 2nd
  • 2005 Los Angeles Bodybuilding Championships – Heavyweight Unlimited: 2nd
  • 2005 USA Bodybuilding Championships – Heavyweight Unlimited: 3rd
  • 2006 USA Bodybuilding Championships – Heavyweight Unlimited: 8th
  • 2007 USA Bodybuilding Championships – Light Heavyweight: 10th
  • 2007 North American Bodybuilding Championships – Heavyweight Unlimited: 11th
  • 2007 USA Bodybuilding Championships – Heavyweight: 8th

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Tina’s Training Schedule – Six On & One Off

  • Saturday – Chest
  • Sunday – Back
  • Monday – Biceps / Triceps / Forearms
  • Tuesday – Quads
  • Wednesday – OFF
  • Thursday – Shoulders
  • Friday – Hams and Calves

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Maryse Manios – French Professional IFBB Bodybuilder

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  • Height: 5 feet – 5 inches
  • Off-Season Weight: 185 pounds
  • On-Season Weight: 170 pounds
  • Shoulders: 54 inches
  • Pecs: 48 inches
  • Waist: 25 inches
  • Biceps: 17 inches
  • Forearms: 13 inches
  • Thighs: 26 inches
  • Calves: 18 inches

Career and Achievements

  • 2015 IFBB Wings of Strength PBW Tampa Pro – 15th
  • 2013 IFBB PBW Tampa Pro – 16th
  • 2013 IFBB Toronto Pro Super Show – 9th
  • 2012 IFBB PBW Tampa Pro – 14th
  • 2009 IFBB Tampa Pro Bodybuilding Weekly Championships – 12th
  • 2009 IFBB New York Women’s Pro – 12th
  • 2007 IFBB Europa Super Show – 6th
  • 2007 IFBB Jan Tana Women’s Bodybuilding & Figure Contest – 2nd
  • 2006 IFBB Europa Super Show – 2nd
  • 2001 IFBB European Bodybuilding Championships – 1st
  • 2001 IFBB World Bodybuilding Championships – 1st
  • 2001 WFP French Championships – 1st
  • 1998 WABBA French Championships – 1st
  • 1997 IFBB French Championships – 1st
  • 1996 IFBB French Championships – 1st
  • 1996 National French Championships – 1st
  • 1995 National French Championships – 1st

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What Is IIFYM?

IIFYM (If It Fits Your Macros) is a nutritional concept that simply means eating foods that meet your macronutrient needs.

Appealing to many because of its flexibility in food choices and seemingly lax eating patterns, the IIFYM theory is adaptable to formal diet plans or can be followed on its own.

IIFYM is based on the proposition that calorie counts are the decisive factor in determining body weight changes, and macronutrient manipulation decides how many calories we ingest. If this sounds somewhat familiar to you, it should. The roots of IIFYM are planted firmly in the Calories In – Calories Out theory. The premise of this simplistic theory states that in order to maintain a specific bodyweight, an individual must ingest an amount of food calories equal to the amount of calories burned each day. Should that individual begin eating fewer calories per day than he or she burns, weight loss will occur due to a caloric deficit. Conversely, if the individual starts to eat more, the result will be a caloric surplus and eventual weight gain.

IIFYM expands on the theory by adding macronutrient ratios to the equation. Here’s how it works:

  • You begin by accepting that regardless of whether an individual is looking to lose fat or gain muscle, the amount of protein that they consume each day must be sufficient enough to preserve and/or build muscle.
  • Protein, along with fats and carbohydrates, comprise the three macronutrient groups.
  • For an individual to meet his or her total calorie intake for a particular day – while ensuring that their protein intake for that day is sufficient – that individual must manipulate the fat and carbohydrate amounts they ingest to compensate for the increased protein intake. Not doing so will result in the consumption of too many calories.
  • An individual may choose any food that he or she wants to consume in order to reach their calorie total for the day, but the combination of those foods must meet the required macronutrient ratio. In other words, if an individual follows a 40/40/20 nutrition plan, 80% of his or her diet will evenly consist of proteins and carbohydrates, and 20% will consist of fats. That means 1000 calories should come from protein, 1000 calories should come from carbs, and 500 calories should come from fats. IIFYM says that what foods the individual eats to achieve those macronutrient totals is irrelevant, as long as they are reached.

This macronutrient manipulation is important to the theory because each macronutrient has varying calorie amounts. Proteins and carbs have 4 calories per gram, while fats have 9 calories per gram. If an individual has 50 grams of fats in a given meal, as opposed to someone who has 50 grams of carbohydrates, the former will intake 200 more calories than the latter. This variance illustrates how food choices will guide IIFYM users towards food selections that will promote fat loss, weight maintenance, or muscle gain.


What Are Macronutrients & Micronutrients?

Nutrients are environmental substances used for energy, growth, and bodily functions by living organisms. Depending on the nutrient, these substances are needed in small amounts or large amounts.


Macronutrients provide calories or energy to the human body in the form of calories, and are required in large amounts. There are three classifications of macronutrients: carbohydrates, lipids (fats), and proteins.


Micronutrients are commonly referred to as vitamins and minerals, and include minerals like sodium, copper and zinc, and vitamins such as C, A, D and E.


Your body needs only very small quantities of micronutrients for survival. However, because micronutrients are vital to the proper functioning of all of your body’s systems, failure to get the small quantities that it requires can result in serious health problems.

Female Body Shapes

There are six basic “shape “categories that female bodies fall into:


Hourglass This shape is often referred to as the perfect shape.

  • Bust and hips are well balanced.
  • Small, defined waist.
  • Rounded shoulders that align with hips.
  • Upper body is proportionate in length to legs.

Inverted Triangle Known as the second best body shape (after the hourglass) the inverted triangle is often called the top-heavy V shape.

  • Large bust.
  • Broad shoulders.
  • Narrow hips.

Triangle – The triangle (or pear) shape, is when the lower body is larger than the top.

  • Narrow shoulders.
  • Heavy rear.
  • Heavy thighs.

Rectangle – Rectangle shapes are when chest and hip-lines are the same width.

  • No waist definition.
  • Arms and legs are proportionally slender.
  • Women with a rectangle shape have small to medium breasts and flat bottoms.

Oval – Oval (or apple) body shapes tend to have a full, undefined midsection. The stomach area is low. You might have “love handles.” The hips are wide and upper thighs thick.

  • Full face.
  • Short neck.
  • Large bust.
  • Narrow hips.
  • Slender legs.

Diamond – Diamond shapes have wide hips and full midsections.

  • Hips are broader than bust and shoulders.
  • Waist is the widest part of overall frame.
  • Thick upper legs.
  • Proportionate slender arms.