2010 Bodybuilding Champion
Going Strong at 73 – The story of Pastor Ernestine
One look at his incredibly sexy 73 years old, and we know there is much we can learn from Pastor Ernestine Baltimore on aging well. Although she is trim and ultra-fit-now, this has not always been and it is the result of an ongoing quest for fitness.
Ernestine "Ernie" Shepherd, 73, is a personal trainer, a professional model, a competitive bodybuilder and happier and fuller it's ever been in his life. In March 2010, on stage in Rome, Italy was given the official title of the oldest female bodybuilder in the world Making (By Guinness World Records). How Ernestina transformed from an average middle-aged woman to bodybuilding diva?
In his youth he is said Ernestina has been a "picky" girl with little interest in sports or exercise of any kind. As 56 years old, was a sedentary, well-padded and secretary school "slug" who had never worked a day in his life. The obvious question is: What happened to Ernestine converted into a model for the rest of us, and older women in particular?
What happened was that the version of 56-year-old Ernestine went shopping swimwear his sister, Velvet. While trying to costumes, they were laughing at each other. Then, and not know it was time to get in better shape. And her sister Ernestina joined a gym and started working together. Shortly thereafter, Velvet died suddenly of a brain aneurysm. Devastated, Ernestina stopped going to the gym. After several months mourning the loss of his sister and the advice of a friend that his sister had wanted to continue what they started, Ernestine returned to the gym and his personal trainer, Raymond day, with a rekindled determination to get fit.
Starting slowly and building your body step by step little over time Ernestina completely transformed not only his body but his life, too. She is now at 73, a personal trainer, a professional model, an all-natural competitive bodybuilder and an inspiration to the rest of us. Ernestina has never been happier. She trains mostly women five days old a week and "Live (s) to inspire high women reach their physical potential."
Personally, I like to compete in 5K and 10K marathon running. She is at 4 am to get into their 10 miles of runs and put in up to 80 miles a week when training for a marathon next year. Ernestina force also trains four or more days a week and entered his first bodybuilding competition in 2008. At this first meeting, held the first of its kind in the National Championship East Coast Champions bodybuilding competition – outposing decades younger women.
Despite all the exercise, Ernestine says she has no pain or discomfort at all and has never been injured – not all – in the 17 years of his life new and improved. This 5 foot 5 inches, 130 pounds of sports dynamo 9-10% body fat, single-digit percentages are generally reserved for the elite professional male athletes at its best! She takes no medications. She loves the work of his new life, has more energy than the younger decades and has never been more successful. What is your secret? Let's look to something that allows defy aging Ernestina "normal":
- He started slowly under the guidance of an expert personal trainer and little slowly conditioned your body
- Ernestina, made from the outset the importance of good nutrition (including plenty of protein and supplements) sought the services of a nutritionist
- It has the full support of her husband of 52 years, Collin, who prepares meals and makes sure the fridge is always full of the seven convenient small balanced meals a day
- It ensures that your body gets the rest needed
- Try to have a positive attitude about all the opinions his training as a fun and sees his work as being in a "happy long journey"
- Know where to go and what you want to achieve and do
- Believes in supporting encouragement, inspiration and family life and his mantra "Determined – Dedicated – Disciplined for fitness"
Ernestine Shepherd is the best time of your life at an age when many people are only considered in decline and aging. She is in the best shape of his life, far more successful than it has been, and a supreme model of older women everywhere – and the rest of us, too. She has much to teach us about successful at any age – yes, but we ready and willing to learn.
About the Author
And now we’d like to invite you to claim your FREE Fitter After 50 e-newsletter when you visit http://www.FitterForLife.com
From Ed Mayhew, author of Fitter After 50 and AGE BLASTERS: 3 Steps to a Younger You and other books, CDs, videos, articles … on how you can make falling apart as you age merely an option — NOT a mandate http://YouCanGrowYounger.com
2010 BC Bodybuilding Championships-Mens Overall with Fouad Abiad
Bodybuilding Encyclopedia Arnold
working out 2 times a day?
I recently purchased Arnolds Bodybuilding Encyclopaedia, and was intrigued by 2 times a day workouts. I currently have the time to do this style of training but I fear over training as I have been lifting seariously for only a year and a half.
The following healthy living recommendations will help you if you’re trying to lose weight, tone up your muscles, have aspirations of building lean muscle mass, are attempting to get a wash board stomach, or just want to feel better:
*1) Burn more calories then you’re consuming everyday and measure your results using the following formula: Calories Consumed minus Basal Metabolic Rate (BMR) minus Physical Activity minus the Thermic Effect of Food (TEF). A website that explains this formula in more detail and will help you determine how many calories you need to reach or maintain a certain weight is at http://www.primusweb.com/fitnesspartner/library/weight/calsburned.htm
Get an online, desktop, or cell phone diet and fitness calculator. This will allow you to easily calculate the above formula, set goals, log your daily calorie consumption, and register your physical activities.
Set realistic goals for your ideal body weight. Here are two websites that will calculate a suggested body weight:
Adults: http://www.halls.md/ideal-weight/body.htm
Teens/Children: http://www.kidshealth.org/kid/exercise/weight/bmi.html
It is difficult and unhealthy to lose more than one or two pounds per week. There are 3,500 calories in a pound. If you eat 500 fewer calories per day for a week you will lose one pound. If you burn through exercise 500 more calories per day for a week you will lose one pound.
Here are two articles on how to break through a weight loss plateau:
http://www.webmd.com/content/article/86/99147.htm
http://www.webmd.com/content/pages/18/102117.htm
*2) Eat natural and organic foods found on earth versus something created by a corporation to make money. Eat meals in small portions throughout the day and take a good multi-vitamin supplement.
Do not try fad diets or diet pills. Avoid “High Glycemic Load Carbs” (sugar, pastries, desserts, refined starches such as breads, pasta, refined grains like white rice; high starch vegetables such as potatoes) and drink lots of water. Read this article for more information on high GL Carbs:
http://www.hsph.harvard.edu/nutritionsource/carbohydrates.html
The following are food pyramids and several articles on what you should eat everyday:
Food Pyramids:
http://www.rayandterry.com/html/images/PyramidLRG.gif?osCsid=26a424be471d1337e7c2f105d5c64d9d
http://www.mypyramid.gov/
Antioxidant Superstars – Vegetables and Beans:
http://www.webmd.com/content/article/104/107638.html
Antioxidant Loaded Fruits:
http://www.webmd.com/content/article/104/107640.html
Good Carbs Mean Better Weight:
http://www.webmd.com/content/article/100/105783.htm
The Benefits of Protein:
http://www.webmd.com/content/article/85/98824.htm
Some Fats Are Good For You:
http://www.webmd.com/content/article/49/40075.htm
Antioxidants in Green and Black Tea:
http://www.webmd.com/content/article/104/107641.html
What You Should Eat Daily:
http://www.oprah.com/health/yourbody/slide/slide_yourbody_healthfood_201.jhtml
Best Foods to Fight off Disease and Keep You Healthy:
http://www.oprah.com/health/yourbody/slide/slide_yourbody_healthfood_101.jhtml
*3) Perform cardiovascular, core, and/or strength training on most days. Read a book or find a certified trainer to make sure you’re doing all exercises correctly.
The following is a website and numerous articles on cardiovascular, core, and strength training:
Exercise Prescription on the Net
http://www.exrx.net/
Starting an Exercise Program:
http://www.primusweb.com/fitnesspartner/library/activity/startexercise.htm
Strength Training Basics:
http://www.primusweb.com/fitnesspartner/library/activity/trainbasics.htm
Cardiovascular Machine Workouts:
http://www.primusweb.com/fitnesspartner/library/activity/cardiowork.htm
Balance Your Way to a Stronger Body:
http://www.webmd.com/content/article/64/72314.htm
Understanding Your Training Heart Rate:
http://www.primusweb.com/fitnesspartner/library/activity/thr.htm
Exercise Errors:
http://www.primusweb.com/fitnesspartner/library/activity/errors.htm
Getting a Flat Stomach:
http://www.webmd.com/content/article/71/81365.htm
Weight Lifting – Does Order Matter:
http://www.webmd.com/content/article/80/96440.htm
Encouraging Exercise in Your Kids:
http://www.webmd.com/content/article/95/103524.htm
Strength Training Safe and Effective for Kids:
http://www.webmd.com/content/article/32/1728_81005.htm
*4) Get plenty of sleep. Sleep experts say most adults need between seven and nine hours of sleep each night for optimum performance, health, and safety.
*5) Educate yourself continually on health issues and make a life long commitment to good health. A great free publication is “Dietary Guidelines for Americans 2005”. A reputable test you can take to measure your biological age is at http://realage.com
Look at all areas where you can enhance your health. For example, make improvements in the quality of the air you breathe. Review outdoor air quality forecasts where you live and get an indoor air purifier.
Send me an email or yahoo instant message to “gainbetterhealth” if you have any questions and good luck!
*Click on all the source links below to get the full benefit of the recommendations. The answers presented to your health questions are not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health providers with any questions you may have regarding a medical condition.
Abs -arnold schwarzenegger bodybuilding encyclopedia – See it
|
|
Pumping Iron (25th Anniversary Special Edition) $3.75 Studio: Hbo Home Video Release Date: 12/12/2006 Run time: 85 minutes Rating: Nr… |
|
|
The New Encyclopedia of Modern Bodybuilding : The Bible of Bodybuilding, Fully Updated and Revised $15.63 Arnold Schwarzenegger hasn’t competed as a bodybuilder since he won the Mr. Olympia title in 1980, but he remains the sport’s No. 1 icon. He hosts an annual bodybuilding contest in Columbus, Ohio, and allows a column to be ghost-written under his name in a muscle magazine. Today’s bodybuilders may have bigger muscles than Arnold ever did, but everyone inside and outside the iron game gives hi… |
|
|
Encyclopedia of Bodybuilding: The Complete A-Z Book on Muscle Building $24.36 This book offers what no one else does – a gorgeous user-friendly book that informs you about everything from bodybuilding nutrition, to supplements, to exercises, to posing. … |
|
|
Arnold: The Education of a Bodybuilder $7.24 Five-time Mr. Universe, seven-time Mr. Olympia, and Mr. World, Arnold Schwarzenegger is the name in bodybuilding. Here is his classic bestselling autobiography, which explains how the “Austrian Oak” came to the sport of bodybuilding and aspired to be the star he has become. “I still remember that first visit to the bodybuilding gym. I had never seen anyone lifting weights before. Those guys were… |
