Photos taken this morning for DNA

This morning saw the arrival of Nick Cook, DNA's subeditor, to take some progress photos for an upcoming article in DNA.

Whilst I can't post the actual photos yet (you'll have to wait for the February issue!) all I can say is WOW.

I haven't seen the boys with their shirts off since the beginning of the competition. Sure I've seen them in singlets - which has been impressive enough! - but seeing them strip down this morning was a very proud moment of mine in this contest so far.

It was a room full of biceps, pecs, shoulders - and even abs a plenty. Pretty crazy stuff when my last shirtless image of them was way back in October!

Look forward to those photos when they come out... might even be able to get a sneak peek from Nick to post on here in the meantime!


Happy Christmas!

Greg's blog Week 11

It’s week 11 and the end is near. I say this in jest really because for me the journey has only Just begun. Before I started this whole transformation I had seen my doctor my cholesterol was high it was 6.3 after 11 weeks with the help of Andrews advice on Nutrition it has halved, my liver function has returned to normal. What did I change, you may ask? In my diet, well basically cutting out processed food and returning to fresh vegetables and fruit and making things from scratch.

I can’t thank Andrew and his team enough ( Life Active) what they have done in changing my life. Before this I was in a rut. I now realise the importance of a healthy lifestyle.

Also Mike Badke because of his treatment with Active Release Technique I now run and my calves are not sore, can touch my toes with the palm of my hands when I stretch properly (could never do this before). I remember reading one of Andrew’s articles saying that with all the science we know about the body it is possible to repair and mend. (Yes, I do read the articles in DNA and not just look at the pictures lol). At the time I thought Andrew was being a bit idealistic but with the changes that have happened both in and out I now realise Andrew knew what he was talking about.

People at work have also noticed it, in fact they have made a pact with me that if by November next year I am not as fit as I am now or fitter, I will have to stand up in full attire as Freddie Mercury with moustache and full outfit and sing one of his songs. (I have now decided to grow a moustache anyway for Movember next year as it’s for a good cause. Hope my partner's okay with it, some of the guys at the Christmas party did say I made a good Freddie Mercury!)

They also want to put a before photo and after photo at the gym to inspire others. If I can change from where I was anyone can.

I have become a gym junkie and love it! Not turning back! Heck I even turned up to boot camp when it was pouring with rain. Was the only one beside the instructor who turned up and I thoroughly enjoyed it. I enjoy going to boot camp in the morning as I find that for the rest of day I am alert at work and more focused.

I am not going back to who I was. Gregles is back, lol. In the last couple of weeks before the photo shoot have a few minor challenges, Christmas day hmm and New Year’s Eve. Good thing is for Christmas my friends have accepted doing a Paleo Christmas YAY.

Well, better go as I need to get up early tomorrow for boot camp and as always if you want to you can follow me on twitter Greg491 which I use as a tool to keep myself accountable. Will be using this all the time now as it keeps me accountable.

Ash's blog - week 10

So people we are nearly the end of the competition and I must be truthful I am starting to freak out a little!!!!  I had in my mind by the end of this competition I would have abs and look like a DNA cover model… sadly I am far from a cover model.  I am really giving it my all for the last few weeks of the competition. I have regained motivation after talking with Andrew and realising the emotions I was experiencing were normal for this stage of the competition and to think positively and I will achieve my goals.  I have intensified my training and have become super strict with my diet!! Thankfully I have a 2 week holiday from work over the Christmas break so I can dedicate my time to training!!  This Christmas will be  massive change from the usual indulgent times, to a focused healthy approach to the festive season.

I have noticed more changes in my body shape mainly in my upper body with the broadening of my shoulders and development of my pecs, which was evident when I was taking my business shirt off after work one day this week and ripped it right down my back seam… it was quite a moment as I realised that my chest doesn’t really fit in any of my shirts anymore and I was also a little sad as it was my favourite shirt!!  Haha!

So thats it for this fortnights blog entry, itis all about focus and drive from here on in and I will hopefully tell you in my next blog entry that I stayed strong and resisted my mum wholesome home cooking and didn't fall off the rails over Christmas. Wish me luck.

Ash's blog Week 9

So as the weeks roll on I must say that the past fortnight has been the hardest yet, and it’s not because of social commitments or the silly season… hell its not even alcohol related. It’s to do with motivation and personal drive. I have found myself over the past two weeks slipping into a rut. I put it down to the end of the year and wanting a holiday from work and ‘normal’ life so badly. I guess the novelty of the competition has worn off and now it seems like a lot of hard work to maintain the focus and drive required.

I still have the motivation to exercise as I enjoy that the most… it’s actually the only thing keeping me sane. I maintain working out everyday in some form or another. I guess what I’m struggling with is my energy levels and diet… I’m putting my lack of energy down to my full schedule, working 5 days a week fulltime, (which I realise the majority of us do) and also working part time on the weekends and starting part time University study is taking its toll. I am finding it to hard to juggle all these aspects of my life while maintaining the large commitment that this competition requires. I will persevere however as I’m not a quitter and won’t use this as an excuse. I will still be getting up every morning at 5:30 to do boot camps and early morning runs and I’m going to spice up my diet (somehow) to keep it interesting.

I guess I’m lucky in a way because I love to be active and exercise doesn’t seem like a chore, I love going for long runs and clearing my head. After a workout I feel 100% better and the troubles of the day seem to fade away… it really does put you in a positive mood. I participated in my first TRX class held at Gold’s Gym, it was really fun and different to say the least. I highly recommended trying it out for yourself as it’s the best ab workout…

A body update, I can see that my chest has developed and totally change shape from day one, my abs are just starting to become noticeable through the ever decreasing layer of fat around my stomach. My legs… well I have always had big defined legs and they have just kept growing to my surprise as I thought they couldn’t get any bigger…. Oh and most importantly my bum is looking rounder and definitely not as flabby!!! YAY!!!! Those squats must be working!

The boys with their range of supplements supplied by Life Active

Bootcamp in the rain

Given the wet weather here in Sydney recently it's a marvel that Greg made himself turn upto our all-weather outdoor bootcamps in Prince Alfred Park, Surry Hills... here's some of the evidence

Andre's blog - week 9

Let's start with the Pool Party... I would like to apologize to DNA in

advanced! Ok, let me put it this way; I loved it, but I hated it. 

Not because it was a s*** party, it was just that I was so incredibly jealous of the

hot models there! I swear, every single muscle on their bodies was

pumped to their limit. Wherever I laid my eyes the only thing I saw

was hot guys in speedos. Me by the way was sitting there with my pale,

skinny body just staring at them with envy! 

Before the party I got a new hair-cut, I dyed my hair, waxed my eyebrows, tinted my eyelashes

and I bought speedos for $55! I was so depressed! You know, in the last blog entry

I told about how insecure and how low self-esteem I have. You might think I'm

silly, but it was still fun and all. We got to be 'VIP's on the day because of the contest which was nice.

Let's move on to something else! I think that we will have a

photoshoot this week for the upcoming DNA issue which is very

nervewrecking! I know the photos that has been printed in the two last

issues are awful, so I am positive the new photos can't be worse!

Otherwise, my training is going well. Lately I have had a few extra

days off since I have been looking for an apartment (which is not

easy in Sydney). I have been without a permanent home for weeks now and looks like I have

to keep couch-surfing a bit longer. Actually, my home at the moment is the gym.

Haha. I will start my new program any time soon which is going to

really pump my muscles so they are ready for the final photoshoot.

Unfortunately, by the looks of it, I am not even close to looking like

the DNA models. I will work even harder if that's what it takes for me

to build muscles!

Sorry for all the negativity, but I have actually a very positive

attitude. You might not believe me, but it's true!

Greg Keith's blog Week 8-9

I can’t believe it is already week 8. The recent two weeks have been hectic: boot camp with Life Active Monday, Wednesday and Friday ( yes I even went and did the rainy days as well, after all it is boot camp rain hail or shine) and of course my regular gym workout.

Last weekend was full on with work Christmas where the theme was 80’s and I was told I make an awesome Freddie McGuire (note 8 weeks ago I was too embarrassed to wear a singlet). At the Christmas Party I had a steak which I am not quite used to, I felt like Patsy in AB Fab where she ate her first meal. Luckily there was spinach on the plate which satisfied my cravings. Other people offered their spinach on their plate as well. LOL I think everyone now knows my favourite vegetable is spinach. Drink wise.. hmmm I poured myself a glass of wine and had one sip couldn’t stomach it so it was back to the faithful glass of spring water.

Stayed at a friend’s place that night, then it was TRX training in the morning with Ianthea through Life Active and Golds Gym which was awesome, learnt some great exercise to strengthen the core muscles. After this it was off to the DNA Pool party which the heavens opened to glorious shiny day at the IVY Pool. The models showing off the different styles of costumes - what can I say, very impressive (maybe one day I may look like them hmm). To tell you the truth not really concerned as one of the things I wanted to get out of this competition was get back into shape, I can honestly say I have never been in better shape.

It was a great day and yes I did have one drink I have to confess a Vodka and soda with a dash of lemon. My partner Wayne even won a $300 towel not sure how to use it may have to frame it. Gee never knew a towel could be so expensive but thank you DNA!

After DNA pool party it was off to a birthday dinner at Rambutan on Oxford Street for my partner and also a friend who had theirs as well. As Andrew said I could have a night off from the strict diet, I did and the food was awesome! During the course of the dinner I also had two Belini cocktails which went straight to my head which meant I became fairly verbal LOL how orgasmic the food was.

Got up the next morning and it was back to the gym for a 45min row, felt great in the morning as I hadn’t drank much that night before but yet still had a fantastic time.

I am now starting to notice the difference in myself health wise as well, one of the people at work asked me if I will keep it up and maintain everything once the completion has finished. My answer was yes I will not go back to the way I was. One of the books which Andrew lent us, The Paleo Diet, helps you to maintain a healthy diet and lead you in the direction of healthy lifestyle.

This Christmas I am hoping to have a Paleo Christmas dinner fingers crossed my close friends will be in for it and no the menu is not predominately spinach LOL. Heck I even found a healthy way of making a Christmas pudding, my mouth salivates when I think about it. Woops wasn’t supposed to mention that as it was going to be a surprise for my friends at Christmas.

Okay I think you’ve written enough here Greg. Hope it wasn’t too much information but the things I have learnt during the period so far my head spins just thinking about it. You can follow me if you want to on twitter which is there to keep myself accountable @Greg491.

Ash's blog entry - week 7

Ash in action with a heels-elevated back
squat

As the weeks continue I am feeling healthier and starting to see real changes in my overall body shape and tone… I’ve even been getting compliments and people are starting to take notice of how much change my body is going through.  I have stayed true to the eating plan that has been supplied to me by Andrew and I’m starting to get more inventive with my meals, always keeping in mind to be healthy and you can never have too many veggies and fruits!!!! I made a mad salad for my lunches this week with roasted veggies and lean kangaroo meat!!!!

I do have a very short attention span and I get bored very easily so taking up new activities to reach my quota of physical exercise for each day has been a necessity. I run every day around Centennial Park (as it is close to my work) and I found that I was getting too bored and not enjoying it as much so I simply started running around the park in the opposite direction and it’s amazing what a difference it made.  One of my favourite forms of weekly exercise are the Boot Camps run by Andrew, the team dynamic and variety in exercises really keeps things interesting and fun.  I try and make Boot Camp 3 times a week. I have started incorporating interval training into my cardio routine.  I have found this exhausting but very satisfying!!! I found a large oval in Centennial Park and do 400m sprints, 8 times with a short rest in between each set.

In addition to the above exercise I have taken up playing squash. When I was at school I used to play a lot of squash and really enjoyed it, though recently due to work commitments and a hectic social life I didn’t have the time to play.  Now I have gotten a few friends together and once a week we have a friendly sociable hit, not to mention it’s a great bum workout!!!!!

Workout 23 November

Andre's blog - week 6

I have actually no idea what week we are in now haha! I've just been so busy with all the training the last weeks and the time has just flew by so fast. 

To be honest, I am very proud of myself! I am eating lots of healthy stuff every day and I have quit alcohol - Yay me! Once in a while I have some, but mostly I am alcohol free. You have no idea how much I miss going out drinking and partying, but it will be worth it in the end! I have even been joining boot camp a couple of times and on Wednesday I will be in Prince Alfred Park at 6:00AM to torture my body - and straight after I'm off to the gym for a group workout with Greg and Ash. My poor body I'd say, but no pain no gain I've heard...

Andre in a front squat

I am always asking Andrew whether I am doing it right or wrong or whether I can eat this or that. The question I have been asking him the most is; Why don't my muscles grow faster? Seriously, these last 2 weeks I have been working my arse off. I've been to the gym every single day (with of course a day off or two to let my muscles rest). One day at the gym I had this insane experience. I can't explain it very well I guess, but I'll try. My mind just went like "I want this so bad, I'm gonna make it no matter how hard it will be". A rush went through my body and I was pumping it! Haha. My body was aching, but I just continued no matter how bad it hurt. I have seriously never ever sweated (btw yuck lol) like that in my entire life. That was my best workout during these weeks. So you see, I'm just very frustrated that I don't see quite the results I would like to see. Of course, I have definitely changed since we started, but I have been working so hard. Andrew tells me that I should just relax, continue with what I'm doing and just don't stress about it since everyone is different. I know that if you work hard, are focused and motivated you can achieve whatever you want and that is exactly how I will keep on doing! 

Demonstrating a reverse lunge on
the smith

Btw, I'm going to DNA's Pool Party at the Ivy this Saturday which I'm totally freaking out about! Omg! There is going to be incredibly hot guys with their muscly, tanned bodies and in their small speedos, and what about me? Haha. I'm the least confident person ever and my self esteem is equal to zero. I guess I just have to be myself, wear something fierce and just smile, laugh and enjoy it! I will let you know how it went next time.

There's not much more to say ATM other than keep going no matter how impossible it may look. If you too are bulking up and don't quite see results then just work a bit harder! You can only achieve what you want through hard work and I can guarantee you that you will make it in the end! 

I'm off to the gym, you should too! Haha.

Greg's blog - week 6

I can’t believe it is week six already, the time has flown.  The last two weeks have been interesting with the silly season starting, with corporate functions for work. Usually I would be drinking but instead have been there with my faithful glass of natural spring water.  Has this stopped me from networking in the company? No! In fact I have never felt more alive and full of beans at the functions (I think this is in part how people react when they see me and how much I have changed in the last 6 weeks).

Greg and Ash at our fortnightly group meeting. Note the teas
only (no coffee, no banana bread!)

Last weekend I went sailing with my partner and my step son with the Careel  Sailing group (which is the sailing club for the 18 foot Careel  trailer yacht we have at the moment) on the Hawkesbury. I was worried about drinking of each afternoon; traditionally we have a few bevies.. but felt okay with the glass of sparkling water. Also Wayne and I prepared a nice platter with celery and cucumber and a bowl of almond butter. It was funny when we put it out, one of the group remarked how we always outdo the others in being “so lah-dee-dah “. They all loved the almond butter. The interesting thing was some of the others were also on diets so on Saturday we had a kilo of fresh prawns and oysters between us overlooking the Hawkesbury; my mouth still salivates when I think of it. The funny thing is my taste buds lately (note: I crave spinach now) seem to react to different foods due to a strict regime of foods I have been eating. While sailing, I also managed to fit a nice swim on Saturday out to one of the buoys and back a couple of times.

But enough of the sailing weekend! How has the training been going in general? Great! Andrew has put us on new gym regime which I’m enjoying. In fact he’s turned me in to a gym junkie, LOL. But I must admit this week I lost it a bit in the sense I became demotivated, not that I didn’t stop going but felt in general a bit deflated.  But with Andrew’s help and encouragement and also colleagues at work etc. pushed through it.  The   changes that have happened over the last 6 weeks I know I couldn’t have done this without Andrew as my gym instructor, also Life active Boot Camps look forward to going to the session and have even started going to the ones during the week ( 6 AM).

Woops sorry everyone have written quite a bit here, hope you haven’t become bored.  But I can’t stop I have gone from a 34 inch waist down to 30inch, wish I didn’t throw out all those old jeans. I can touch me toes now which I couldn’t do at all thanks to Mike from City Clinic where he used Active Release Techniques and a bit of chiro.

Okay Greg time to stop, look forward to doing the next blog stay tuned and if any of you want to you can follow me on twitter @Greg491 which I am using as a tool to keep myself accountable on a daily basis.

Make Me Hot contest Week 4

So it's been 4 weeks since the boys started and they're already starting to take some great shape!

* Greg had lost 3.4 kg (now up to 5kg) already - more than I could have hoped in this short space of time

* Andre is definitely gaining some more muscle - and his movements and co-ordination have just improved out of sight since seeing Mike (our resident chiro / Active Release Technique specialist)

* Ashley had a week and a half from training due to illness, which was not ideal. Though that happens. His progress through the weights of the first program though was pretty phenomenal. I think he is going to go even further than I thought in this challenge.

First month - body balancing and general preparation

The first month of training was all about structural balance - preparing the body for the harder training coming up from weeks 5-12. This is important to ensure the extra load placed on all the major joints - knees, spine, hips and shoulders - will be accommodated for by proper muscle strength and flexibility. Without this, we could have launched into the hell-for-leather training earlier, but more likely to either injure the guys, or have plateaus early. This way, we're looking at constant improvement and no plateaus or limitations throughout the whole competition. 

Active Release Technique and chiropractic treatment

I've come to find both of these (best done together, not just individually) crucial for getting training off to a flying start. It's beyond my capability to assess clients for all the joint and spinal imbalances they could be experiencing before starting training. Instead I'm more than happy to refer clients who appear to have some imbalances from the tests I do use, to one of my trusted practitioners.

Mike, one of the leaders of the Stretch Doctor program launching Australia wide later this year, is a chiropractor and was suggested to me by one of my most trusted and admired fitness/health professionals, Tony Boutagy, as one of the top 3 Active Release Technique practitioners in the country. 

So far the results of his work on Andre, who he's seen a few times now, have been pretty stunning. I've had treatments from Mike so I know what kid of benefits can be achieved. However seeing it Andre has really hammered it home, the importance of this kind of soft tissue treatment combined with joint manipulation. As an example, Andre's squat has just improved out of sight - from this wobbly, completely off-centre movement where limbs literally looked like they were snaking in every direction, to a solid, straight-up-and-down, by-the-numbers piece of work. Remarkable! Considering that most of Andre's mass is going to need to come from these large, bank-for-your-buck multi-joint exercises, the improvement is much, much appreciated.

Andre casually strolls past Greg, at Golds Gym Sydney

If you're having any of these stubborn movement errors in your own training I'd highly recommend a really good ART practitioner to help out. For those in Sydney, Mike Badke works alongside with a number of other chiropractor/ART professionals who are very much geared up to make impressive changes in returning proper movement patterns to guys training. Give them a buzz at City Clinic on (02) 9304 5000.

Supplements

With about 2 weeks of ASN supplement use under their belts, there is definitely something to be said for the products we were supplied. From what I can see so far, the HemoTest testosterone booster, the Crank2 pre-workout formula and the DFine-8 weight management powder are standouts - but all of what the boys are taking I'm quite impressed with. 

Greg's blog - Week 4

Greg doing single arm pulldowns

Finished week four and boy have I learnt a lot, not only about me, but also how what you put in your body affects how you look on the outside. You may laugh, saying isn’t that obvious, but it’s easy to fall in the trap where we take the easy option and do a stir fry but buy a nice sauce to go with it which is processed and full of sugar. Since cutting out these things I have felt full of energy and alert throughout the day. Heck I even became a bit like Cameron Tucker to my partner in Season 3: Episode 3: “Phil on Wire” of Modern family where he goes on diet cleaning out the cupboards saying this is poison, we need to get rid of it. Luckily I have a great partner who is supporting me through the whole thing, heck he is even challenging me now as well doing the same routine going to the gym both in the morning and at lunch (Weights 45-60min in the morning, Lunch 30 min aerobic workout in the gym or go for a jog)

One thing I have also found useful is keeping a food journal. I always thought this was a stupid thing to do, but Andrew has encouraged us to do it as a result I have learnt some foods can affect me in the sense of making me feel lethargic, and I may be even  intolerant to dairy.

In the last 4 weeks I have already lost over 5 Kilos as well putting on muscle, I am even starting to think I can see the glimpse of a six pack which I thought I would never get. I have the picture of myself in the magazine as a constant reminder of someone who I don’t want to go back to being, I know the journey has only just started but the  change that has happened so far is well worth the effort.

If I can do this anyone can! All I needed was a kick up the backside to do something.

I have also started keeping a tweet to be accountable to myself if you want to follow me, you are more than welcome to, at @greg491

Supplements

We have been lucky enough to be supported by ASN on Oxford St, Darlinghurst, in the Make Me Hot competition.

I went in to see Todd, Sean and the guys at ASN about 2 weeks back to work out a supplement plan for Greg, Andre and Ashley. With such different goals, there's a wide range of things they could be taking to help them get the best advantage they can have.

The ASN guys were extremely helpful (and massive! They obviously practice what they preach!) and provided us with the following stacks for our boys. So far the results have been quite impressive, and I'm looking forward to seeing what they have in store as we continue.

Lean Up – Greg Keith.

Starting Stats - Age: 39

Weight: 85.4 kg

Height: 174cm

Waist: 100cm

Cardio on all days of the week, for at least 30 min each day. This can include in the gym, treadmill, rowing and cycling; plus out of the gym, walking, running, sailing (his passion).

Weights – 3-4 days a week. Split program  - lower body and core / upper body and stabilisers.

Supplements – Evolve Lipo Whey, 2-3 scoops/day ; Acetyl-L-carnitine capsules, 2g/day ; MuscleWerks D-Fine8 weight management supplement – 1-2 servings per day

Shape Up - Ashley Curry

Starting Stats – Age: 25

Weight: 78kg

Height: 180 cm

Waist: 84cm

His program:

Cardio most days of the week, at least 30 min including at least one x 60 min bootcamp per week. Ash has started riding his bike everywhere, for at least 40 min a day, so that helps a lot.

Weights – 4 days a week, starting with a lower body and abs workout plus an upper body workout to develop general strength over the first 4 weeks.

Supplements – Evolve 3-whey protein powder, 2-3 scoops per day ; Nutrabolics HemoTest to boost testosterone and energy levels (2 x 2 tabs /day)

Bulk Up – Andre Olves

Starting Stats – Age: 20

Weight: 71kg

Height: 180 cm

Waist: 78cm

His program:

Dedicated cardio at least every 3-4 days, moderate intensity, to maintain fitness. Andre walks most places and works in hospitality so that serves as regular activity enough for his needs.

Weights – 4-5 days a week, full hypertrophy program for both lower body & arms one day, and chest/back/shoulders a second day, for the first 4 weeks.

Supplements – Evolve Incredible Bulk mass gain powder, 2-3 scoops per day ; Nutrabolics HemoTest to boost testosterone and energy levels (2 x 2 tabs /day) ; EST Crank2 pre-workout formula – to boost workout intensity, improve muscle volume and energy levels.

Visit their website or stores

The boys go rockclimbing!

As one of our little side trips we do with our bootcamps, Greg and Andre came with us for the Life Active "Out of the Box" trip to rockclimbing, at The Ledge in Sydney University.

Andre powers up the wall...

Hanging around waiting for
the next surge of energy

Whilst it was pretty much all our first times - ever, or for at least a decade - the afternoon went well! No falls which is always nice. Andre took to the walls like a spider... something to do with his long limbs and hopefully improved upper body strength and flexibility :)

I can't say I was as nimble, being as old as I am these days (31 is a vintage year) - but it was a lot of fun!

Very hot on the day so we all got a little hot and sweaty, but will definitely be going back again !

Greg looking a little panicked
but still holding on firm!

Ashley's blog - week 4

Hi guys, so this week I thought I would try and sound a little less like Oprah and a little more human and relatable.  HAHA!

So it’s the end of the first month and its now all about routine for me.  I love routine and base my life around structure and organisation. If I have an event or commitment in my iPhone calendar it’s locked in. In saying this, my calendar has been filled of late with commitments related to this competition. Like I said in my first blog I am training at least 5 times a week, with special mention to the 6am Boot Camps organised by Life Active.  It is a struggle to get out of bed super early but the energetic start to the day is well worth it.

This week I also went and saw Mike Badke at City Clinic to get him to take a look at my overall strength and muscle development.  His assessment came back with a glowing review and it looked like I was in good shape and could only get better with the dedication I am putting into my health thanks to this competition.

Unfortunately for a period in the last two weeks I was out of action due to illness.  This I found to be incredibly frustrating, as my body had gotten used to working out that the sudden stop really took a toll.  I had to listen to my body and take a step back and let it recover.  I have now resumed training and this illness hasn’t distracted me from my end goal, so I’m back on the proverbial horse and training to make up for lost time. 

I have taken to snacking on small amounts of nuts at work, which I find really tied me over till my lunchtime salad.  Another dietary tip I can pass on is for dinning out, as this week saw the annual work lunch to watch the Melbourne Cup I was faced with the challenge of selecting the healthiest option from the set menu.  I have learnt a rule from Andrew called the “3 S’s” when dinning out- Steak, Salad, Soda Water. This was a lifesaver for the Cup lunch as one of the options was Steak, which I ordered with as many vegetables as possible and NO GRAVY!! This rule turned a potentially unhealthy meal into a healthy high protein meal.

If your playing along at home and losing the weight and shaping up with me I hope your “Make Me Hot” Journey is going as well as mine and your seeing results.  Stick with it and you’ll really surprise yourself at what you are capable of… there I go sounding like Oprah again!

Andre Blog - Week 4

Andre doing his 'favourite' new exercise - lunge walks

The two previous weeks have been pretty ok. I went to the gym almost every day and I even started bootcamp trying to get more fit ! I also am eating more. I am trying to eat at least three-four portions of proteins, carbs and veggies every day and two-three protein shakes. Plus snacks and lots of fruit. I get given food at work so I try to eat everything with protein and salads I can get to lol. It's not easy having more food to gain weight when I am used to eating almost nothing, and what I used to eat was not very good. 

I have also been seeing Mike Badke, our chiropractor/physio. I've been a couple of times and I feel he has made my body work better together - to use my own words lol. Looking forward to letting him crack my back again soon ! Although there's more than just that when I see him.

The one thing that has been very challenging is alcohol. I like drinking and giving up is not easy ! I was actually out drinking a few days last weekend - Andrew was not very pleased - of course... ! So my goal for the next two weeks is to stop drinking. 

Another thing is that I am always late ! Not anymore ! Well I can at least try ! Wish me luck :)

Ashley Curry - Shape Up - first blog entry

Early mornings, aching muscles, countless supplements to be ingested, doesn’t sound like the most glamorous and fun competition to have won, but never the less every ache and pain has been SO worth it. 

It is the end of Week 2 and I have already begun to see changes in my body, a new muscle here, slightly less fat there.  These first 2 weeks have all been about adapting to my new healthy active lifestyle. 

I have gone from an average guy, who tried to eat all the right things but was always tempted by delicious food and drinks, which always got the better of me.  I tried to go to the gym 4-5 times a week but a busy social calendar always got in the way.  Now I have committed myself to a healthy high protein, low fat diet and a vigorous weight training program and all the cardio I can possibly fit into my day.

Ashley's before photo

These first 2 weeks have been a real eye opener, I have found it surprisingly easy to change my diet and eat well… a little tip, if you think its bad for you, then it probably is!! Thanks to this new diet, which includes as many vegetables as possible I feel more alert, I’m sleeping better and I have so much more energy.  This increased energy both mentally and physically has aided in my training and I have actually started looking forward to training sessions.  The biggest tip I can recommend when it comes to training is doing as many different types of physical activity in a day as you possibly can.  This keeps things interesting and doesn’t make it seem like a chore.  I am working out in the gym 4-5 times a week for around an hour and on top of this I have signed up to the boot camp classes run by Andrew’s business Life Active, which are so much fun! I also try and ride my bike instead of driving my car and I’m taking advantage of the beautiful weather we are having by running in my lunch breaks.

My friends have always said I could have a good body if I just applied myself, but I always had an excuse ready… it has taken this competition to get me to realise that they were right and all I needed was to be dedicated and have a serious outlook towards my health. Hopefully I can keep on track and navigate the many Christmas parties and celebrations coming up in the next few months.

Remember its true what they say… “Nothing tastes as good as HEALTHY feels!!”

Greg Keith - Lean Up - says hi!

To say the last couple of weeks have been challenging, would be an understatement. At times it has been intense but I know the goal is worth it.

I am finding the detox diet which Andrew has put me on much easier than I thought. The supplements we have been given from ASN are great, even the detox toxin which I have been taking (Cleanse U). Truth is the thought of having to drink a detox herbal mix turned my stomach but is actually quite nice.

Doing weights in the morning I have found a lot easier to do than doing them after work. If I leave it to the afternoon I tend to find it hard to motivate myself, as I’m tired after work and just want to go home and relax. I have also found this with cardio as well, doing it at lunch is easier to motivate myself and I am alert for the rest of day.

The boot camps with Life active are fantastic as they give me variety of exercises I can do outside of the gym, and the Active Release Technique assessment that Mike Badke of Stretch Doctor did has shown me which muscles I need to work on, giving me exercise and treating any damaged muscles.

Will keep you update with my challenges and progress.

Greg

Make Me Hot contest Week 2

Well the hard work has begun, the blood sweat and tears have started flowing - and the aches are a real testament to the effort the guys have been putting in.

Ok it sounds like the beginning of some epic war movie, with entrails leaking out of gunshot wounds and 3 hardy soldiers battling towards a bitter end. In reality, there's no gunshot wounds... yet.

The boys have been doing it tough with their first 2 weeks. It's been a bit of a whirlwind for all, as we went from selecting the contestants, to calling them, arranging as many initial tests and training sessions as we could given everyone's already full schedules - then starting them off in the right direction.

As with any good training program, before we have the guys lift a weight it was important to find out where their previous training (if any) and current lifestyles, had gotten them to. We needed to know strength, fitness, flexibility - and any biomechanical issues they had. Then it was time to analyse diet and make suggestions for meal plans, and work with ASN (www.asn.com.au) to get some great supplements started for the boys. Once the physical assessments were done we had to make sure our contestants were well trained on their programs so they could start doing their workouts solo.

Week 1

There was little time to lose between notifying our lucky 3 contestants that they were about to embark upon 12 gruelling, guided weeks of body changes - and getting them in to do initial assessments and consults at Golds Gym Surry Hills, where they would be basing their training for the next 3 months.

The MMH trainers - Ianthea and I!

In every case, if a person hasn't exercised for a while, or if they've been exercising without any particular focus or guidance, it is important to get an idea of baseline health and fitness. Greg, Ash and Andre all had to submit to an hour and a half of testing each with myself and one of my trainers Ianthea. We measure everything, from hamstring flexibility in 3 positions, to how their squat looks and what this can tell us about how their lower body muscles are working together; to complete strength testing for the upper body. We need to know how the previous lives of these guys have affected their shoulders, knees, backs, hips, ankles - the lot.

With the test results we could start developing tailored programs for each.
    * Greg needed a lot of shoulder press work, supplemented with shoulder stabiliser strength. Previous injuries meant that using heavy barbell lifts on chest, shoulders, or legs, would be potentially unbalancing.
    * Ash had good fitness, but needed more glute and back strength so as not to develop poor posture, back pain or overuse injuries. His upper body showed a need for more back and shoulder work too to balance out chest.
    * Andre had a number of imbalances through shoulders, upper back, glutes and ankles. Whilst we could give some initial corrective exercises, it was time to send the boys on for further testing and Active Release Technique work with Mike Badke and Stretch Doctor at City Clinic in Sydney - an essential service for getting the most out of Greg Ash and Andre as soon as possible!

Andre Olves - Bulk Up contestant - Says Hi!

First of all just to introduce myself. My name is Andre, I am 20 years old. I am half Norwegian and half Swedish. I applied for the ”Make Me Hot Competition” because I thought it could be a huge opportunity for me to ”make me hot” so to say haha. My confidence is not the best in the world (!) and I did not think I would make it. When Andrew called me and told me that I was in the competition I was so thrilled! I felt so incredible lucky that I got the chance to transform my body. And that I would be featured in DNA! However, I soon realized it was going to be a hard road to success. I thought my biggest challenge was going to be first of all eat healthy, but also eat enough food to build muscles. The most challenging part to me is to avoid the social drinking. How can you avoid alcohol when you go out? I haven't figured that out yet, but I just have to try!

The first week started off with a before photo shoot and I sprayed tanned myself which shows how low self-esteem I have lol. I was like all orange, but thought I would look better haha. I know that I didn't look very hot in those photos and am a bit ashamed showing my body like that to Australia, but I will work my ass off so I can show you all my new body!

We all have to see a chiropractor which is Mike Badke at City Clinic. He is helping our bodies to perform at its best by doing whatever he is doing! My body is insanely stiff and he is really helping me out. I don't think I could be able to workout so efficiently without his help.

We meet every wednesday at 7 am (!) for a group workout. Except for the group session I workout three days in a row, then one day cardio and if I have some ”spare time” left I get a day off :P I have take lots of supplement and I have to eat A LOT ! My body feels sore at all times, but who am I to complain. I have a huge chance to not only transform my body, but also be a role model for all you out there that wants to achieve the same as I want; overall health and fitness and of course a hot body!

You can also transform your body while following my journey to a hotter body (:D). Join me and transform into a better, healthier and sexier you. Haha that sounded like a TV-ad for some poor training machine that's definitely not going to do any good to you what-so-ever! The only thing that stands between you and whatever you want to achieve is yourself and lots of hard work! 

Don't just think ”I wish I had a hot body”. You make sure it'll happen! It WILL, just get started and you're on your way!

I'll keep you updated with my progress and share with you my training programs, diet and supplements so you too can start working out!

DNA Make Me Hot competition begins!

Mid summer’s closing in and it’s time once again for the DNA Make Me Hot challenge! What started in 2008 with Lawrence Ridley, a skinny twink that had always struggled to put on muscle – and who ended up a side of solid British beef – has now come around again in 2011 with 3 new contenders for the title of ‘biggest transformation’.

A few months ago we opened up the contest to readers of the DNA e-newsletter (another reason to subscribe to the mailing list). Applicants had to be available for 12 weeks over October to December, in Sydney, for personal training, nutrition and supplement advice by Life Active, my body ‘transformation’ business.

This year we had 3 categories, with one final challenger in each vying to achieve the best they can in each common goal area:

• Bulk Up
• Shape Up
• Lean Up

We had a number of fantastic applications, which was actually quite a fascinating insight in itself into our readers! We had by far the most number of applicants in the ‘Shape’ category – indicating that a lot of you out there already do something for your health and fitness, but aren’t quite sure exactly how to get the results you want.

And that’s where following this contest is going to give you a leg up! By signing up to the DNA & Life Active Make Me Hot mailing list (www.dnamakemehot.com) I’ll be sending out health, fitness and transformation tips plus exercise programs that we’ll be using with the guys.

It would be awesome to see if you can achieve the same or even more than our MMH boys by following their programs and supplements on your own!