Posing Class on Sundays at 2pm
Location: METRO FITNESS in Downtown Columbus, OH (formerly World Gym)
Time: EVERY Sunday at 2pm
Cost: $10
The class is held in our upstairs classroom off of the cardio deck. Posing trunks and suits are preferred. Holding each pose and repetition is emphasized to improve conditioning and make your stage presentation look effortless come game time.
Regular posing practice is highly encouraged at 8 weeks out. Classes run approximately 30-45 minutes in length.
2008 Contest Schedule
February 28, 29 & March 1 - IFBB INTERNATIONAL ARNOLD AMATEUR CHAMPIONSHIPS
Columbus, Ohio
www.arnoldclassicamateurbodybuilding.com
March 22 - NPC NORTHERN KENTUCKY
Covington, Kentucky
www.bodybuildingworld.com, 1-800-781-3475
April 5 - NPC NATURAL OHIO
Lakewood, Ohio
www.daveliberman.com
April 12 - NPC CINCINNATI CHAMPIONSHIPS
Cincinnati, Ohio
Rick Reuther - 513-825-3604 or ohionpc@aol.com
April 12 - ONBF NATURAL CLASSIC
Heath, Ohio
Cory Gregory - corygt3@aol.com or www.onbf.org
April 26 - NPC UPPER OHIO VALLEY CHAMPIONSHIPS
Weirton, West Virginia
Rick Bayardi - 740-859-6053 or rickbayardi@comcast.net
May 10 - NPC MIKE FRANCOIS CLASSIC
Columbus, Ohio
www.mikefrancois.com
MAY 17 - INBF TRI-STATE CHAMPIONSHIPS
Dayton, Ohio
Delbert Hickman - wnbfprofessional@aol.com or www.inbf.net
May 31 - NPC JULIE PALMER ULTIMATE CHAMPIONSHIPS
Toledo, Ohio
www.juliepalmer.com or beefcakedavies@aol.com
June 28 - INBF HERCULES CHAMPIONSHIPS
New York, New York
www.inbf.net
August 29 & 30 - NPC NORTH AMERICAN CHAMPIONSHIPS
Cleveland, Ohio
www.garyudit.com or gudit@earthlink.net
September 13 - NPC MID-ATLANTIC GRAND PRIX
Wheeling, West Virginia
Andy Bartolovich - abartolovich@yahoo.com
September 20 - NPC OHIO STATE CHAMPIONSHIPS
Columbus, Ohio
www.mikedaviesfitness.com or beefcakedavies@aol.com
September 20 - INBF NATURALMANIA NATIONALS
New York, New York
www.inbf.net
October 4 - NPC NATURAL NORTHERN USA
Lakewood, Ohio
www.daveliberman.com
October TBA - INBF CARDINAL CLASSIC
Youngstown, Ohio
www.ytowncardinalclassic.com
October 25 - NPC MONSTER MASH NATURAL CHAMPIONSHIPS
Cincinnati, Ohio
Rick Reuther - 513-825-3604 or ohionpc@aol.com
Importance of Goals
The absence of a clearly defined goal is perhaps the largest limiting factor in an individual's fitness routine. Now, there are some individuals who may be in a maintenance phase due to achieving their desired fitness level. I am certain this is not the case with many.
Goals are the foundation for success in other important aspects of our lives such as work and family. So, why do some not apply the same mentality to their health and fitness? I pose this question as we approach a new year. This is often the time that people reassess the previous year and set resolutions for the new year. What better time to set a goal for improved health and fitness! Here are some steps to successful goal-setting:
- Create realistic and attainable goals
- Design a plan of how to achieve these goals
- Set a time line
- Create smaller, measurable goals to stay on track
- Write reminders on your gym locker, fridge, etc.
Walk into the gym each day with a purpose and mission. Eat to support your goals. Your results will improve drastically! Here are some great quotes:
The world makes way for the man who knows where he is going. - Ralph Waldo Emerson
If you don't know where you are going, you will probably end up somewhere else. - Lawrence J. Peter
Shoot for the moon. Even if you miss, you'll end up among the stars. - Les Brown
If you bored with life -- you don't get up every morning with a burning desire to do things -- you don't have enough goals. - Lou Holtz
Goals determine what you are going to be. - Julius Erving
Winners can tell you where they are going, what they plan to do along the way, and who will be sharing the adventure with them. - Denis Watley
Supplement Essentials
The Essentials
- Multivitamin
- Essential Fatty Acids
- Protein
A multivitamin will provide you with necessary vitamins and minerals. Essential fatty acids, particularly fish oil, will provide many benefits including boosting metabolism and preventing cardiovascular disease (see article section). A protein supplement can help you achieve adequate protein intake to recover from intense training. The general rule of thumb for building muscle is consuming at least 1 gram of protein per pound of bodyweight. A protein supplement can help you achieve that total. Drink at least one gallon of water daily.
The Intermediate Package
- Branched Chain Amino Acids (BCAA's)
- Glutamine
- Creatine
- L-Carnitine
- Green Tea
Branch Chained Amino Acids and Glutamine not only prevent muscle breakdown, but aid in recovery and promote growth as well. Higher doses around workout time are beneficial, especially for those dieting and training hard. Creatine can boost ATP production and yield greater strength and endurance.
L-Carnitine and Green Tea can burn fat as well as provide many other health benefits. L-Carnitine enhances fat oxidation and cellular metabolization, is a potent antioxidant, can improve cognitive function and provide cardiovascular benefits. Green Tea extracts can stimulate thermogenesis to burn fat and also curb appetite. Green tea is also a potent antioxidant and can stimulate the immune system.
Fall Competition Season Ends
The Ohio and INBF Nationals
The season began with the NPC Ohio State Championships (9/15) where I competed in the middleweight class for the first time against non-tested competition, many of whom had done national NPC shows this year. I happily placed 4th against the competitors shown below.
The next weekend I headed off to New York City for the INBF Naturalmania Nationals (9/22) where I also finished 4th. The natural competition was fierce as top talent came out to do battle for a WNBF pro card awarded to the class winner. I finished one point from 2nd place and was pleased to do so well in my first natural pro qualifier. My goal in 2008 is to obtain a WNBF pro card as I plan to compete in the same shows next fall.
Client Shows
The first show in October was NPC Natural Northern USA (10/6) where first-timer Michael Leatherman made his debut. Michael finished 7th out of 13 veteran competitors that included the overall winner. He was in the first callout and held his own very well through 3 tough rounds of posing during prejudging. Good thing we practice posing so hard!!
The next weekend James McGuire, my training partner, competed in the INBF Cardinal Classic (10/13) where he won the lightweight class and narrowly lost in the overall battle for a WNBF pro card. He added TEN POUNDS of lean muscle since his debut last year. The next weekend (10/20) he won the overall at the ONBF Natural Ohio and earned that organization's pro status.
Finally, the season wrapped up for Michael and James with the NPC Natural Monster Mash (10/27). James won the very tough middleweight class of 15 competitors!! Michael was in the 2nd callout of the same class and finished towards the top of group. Michael (far left) and James (2nd from left) are shown below during the initial lineup.
James McGuire (far left) held his own very well in the posedown shown below as he shows his stuff against a competitor who failed the drug test (yellow trunks). James plans to compete next June in the INBF Hercules to do battle for a WNBF pro card.
Spring Season Prep Begins
Preparation for the spring contest season begins now as clients have begun training and dieting. RichBodyFit clients are currently preparing for the following shows:
- NPC Northern Kentucky on March 22
- NPC Natural Ohio on April 5
- NPC Cincinnati Championships on April 12
- NPC Mike Francois Classic on May 10