Spot reducing involves training an area of your body exclusively to reduce body fat levels from that specific area. Popular spot reducing areas include the stomach (abs) and the hips, thigh and buttocks. Many people think by doing hundreds of sit-ups, they can lose their belly fat and get a six pack of defined abdominals. Spot reducing is a myth and does not work. Fat gets stored on our bodies in a certain order which is determined by gender and genetics. Men typically store excess fat in the abdominal region and women store fat in the hips and thighs. When someone loses weight and decreases their overall body fat levels, the decrease of fat comes from all over the body and does not specifically decrease in one central area. The best way to lose body fat and tone up an area like the abs or thighs is to burn calories with cardio training and use strength training to build up lean muscle to tone the area you’re focused on.

I was born and raised in what is known as the “South Country,” a series of small communities scattered throughout the Elk Valley, East Kootenays, British Columbia, Canada. I continue to reside in this beautiful area amidst the Rocky Mountains. I enjoy running, weight training, sports like hockey, volleyball, skiing and snowboarding. In the winter I skate and snowshoe, as well. I like to sing and listen to music, mostly old and new country, but also folk, adult alternative, jazz and blues. I love being outside in the sunshine- be it a beach or riding horseback in the mountains!

Melissa Wilkinson’s Statistics

Dress Size: 4/5
Height: 5′5
Weight: 115- 118 lbs (competition) 125-128 lbs (off season)
Chest: 35B inches
Waist: 24 inches
Hips: 35 inches

Melissa Wilkinson’s Biography

I was born and raised in what is known as the “South Country,” a series of small communities scattered throughout the Elk Valley, East Kootenays, British Columbia, Canada. I continue to reside in this beautiful area amidst the Rocky Mountains.

I enjoy running, weight training, sports like hockey, volleyball, skiing and snowboarding. In the winter I skate and snowshoe, as well. I like to sing and listen to music, mostly old and new country, but also folk, adult alternative, jazz and blues. I love being outside in the sunshine- be it a beach or riding horseback in the mountains!

I love to travel. I have been to Mexico, Europe, and the UK. I worked in Edinburgh, Scotland for a winter when I graduated from University of Victoria. My fiancee is a professional bull rider, so we spend spring and summers traveling across BC, Alberta and the US. I have become a big fan of the exciting sport of rodeo!

I also love reading- anything from magazine articles to Shakespeare! I write as well. You can read samples of my work on the Freelance page!

Melissa Wilkinson’s Accomplishments

Certification

University of Victoria
1995 Bachelor of Arts (English)

1998 Post Degree Professional Program (Secondary Teacher Certification- English & Social Studies)

1996 BCRPA Approved Body Blue Print

Fitness Instructor Certification

1999 ISCA Thomas The Promise

Kick Boxercise Instructor- Level 1

2004 Can-Fit-Pro

Personal Trainer Specialist

I also hold a valid Red Cross CPR “C” and First Aid Certification.

Skills

I am a certified Group Exercise instructor, specializing in Step and Cardio Kick Box. Last year, I modeled exercise form and co-hosted several episodes of a local fitness show titled Full Circle.

I have competed in the categories of Fitness, Figure and Fitness Model for the World Natural Sports Organization. In April 2004, I competed Alberta and placed 3rd in FIGURE at the W.N.S.O. Prairies Competition. One month later, I competed in FAME in Toronto, in the categories of Figure and Fitness Model Search.

I have a competed in variety of sports: ice hockey, flag football, volleyball, ski/snowboarding. I am also a competent Western-style horseback rider.

I am a published freelance writer. I have two articles published: one for BC Cattleman’s Magazine March/April 2003 and another for Muscle & Fitness Hers June 2003. I prefer to write about health and fitness, but am available for freelance work on a variety of other topics.

I also sing and write country music. I recently formed an acoustic duo with my friend and amazing guitar player, Bill Heibein. We are called Fandango. We cover mostly old time country and some new. Audio samples coming soon!

Melissa Wilkinson’s Competition

FAME Canada 2004

Figure/Fitness Model Search

WNSO Prairies Division 2004

3rd Place – Figure

Top 10 Fitness Model Search

Sophie’s Swimwear Model Search 2003

Sophie Girl Finalist

JLo Swimwear Model Search 2003

Finalist

Miss Molson Indy CALGARY 2003

Preliminary Finalist

4th Place

Country Vocal Spotlight 2002 & 2004

Singer/Participant

Miss Molson Indy VICTORIA 2001

Preliminary Finalist

1st Runner Up

Western Canadian Natural Bodybuilding & Fitness 2001

4th Place – Fitness

(tall division)

WNSO Fitness & Bodybuilding2000

3rd Place – Fitness

This advanced ab workout will really blast your abdominals and add definition to the overall development of your mid-section. The real key is to work your abs from different angles and always try to strictly target the region with proper exercise technique to make sure you’re working the correct muscles. Give this routine a try and you can always add extra sets and reps if you need a more intense workout. If you’re just beginning and need a basic routine, we also have several beginner level workouts for you to follow so you can learn the basic overview of how to exercise safely and effectively!

Advanced Ab Workout #8

Exercise: Press Sit-ups
Sets: 3
Reps: 25
Rest: 3 minutes of rest between each set

Exercise: Air Bike
Sets: 3
Reps: 25
Rest: 3 minutes of rest between each set

Exercise: Oblique Crunches
Sets: 3
Reps: 25
Rest: 3 minutes of rest between each set

Our recipe of the week features a protein packed breakfast meal which is both nutrient dense, delicious and you can also eat it anytime throughout the day! It includes a lean protein source to supply your body with quality muscle building protein and whole grain carbs to fuel your body throughout the day. The best part of this recipe is that its very easy to make and you will be enjoying this healthy meal in no time. Enjoy!

Ingredients:

*1-1/4 cup unbleached flour
*1/4 cup cornmeal
*1/4 cup rolled oats – uncooked
*1/2 cup brown sugar – packed
*1 teaspoon baking soda
*1/4 teaspoon salt
*Two whole egg whites, slightly beaten
*1 cup fat-free buttermilk *
*1 cup fat-free sour cream

Directions:

*Preheat oven to 350-degrees.

*Prepare 12 muffin pans with cooking spray and flour; set aside.

*Prepare skillet with cooking spray and heat on medium until hot. In a mixing bowl, combine flour, cornmeal, oatmeal, brown sugar, baking soda, and salt. In another mixing bowl, combine egg whites, buttermilk, and sour cream. Mix dry ingredients with wet ingredients just until moistened. Ladle in the batter, using three or more tablespoons per cake. Cook for two minutes, then flip carefully and cook for two minutes more. Repeat with remaining batter.

*Note: *Fat-Free Buttermilk: Combine 3-teaspoons vinegar with enough milk to equal 1-cup; let stand five minutes.

Recipe makes 15 servings.

Nutrition Information:

Calories: 87
Total Fat: <1g
Carbohydrates: 20g
Protein: 3g
Cholesterol: 2mg
Sodium: 141mg

When you buy protein, you want PROTEIN, not sugar, chemicals and cheap fillers. Jay Robb’s delicious Whey Protein contains only 3.5 grams of naturally occurring carbohydrate and delivers 23 grams of FIRST CLASS protein per 1 oz. serving. BEWARE of most protein powders on the market! Many of these formulas contain cheaper proteins, as well as tons of SUGAR, and refined carbohydrates in the form of: Fructose, Glucose, Glucose Polymers, Maltodextrin as well as fake sugars chemically developed such as Aspartame, Sucralose, Xylitol, and Polydesxtrose just to name a few.

Formulated by Health and Fitness Expert Jay Robb CCN CFT to Meet the Highest Standards.

*Hormone Free
*24 Grams Protein per Oz.
*Fat Free!
*No Aspartame
*No Artificial Sweeteners (We Use Stevia)

Jay Robb’s all new Cross-Flow Microfiltered and Ion-Exchange Whey Protein powder is the ultimate! Jay Robb has left this product simple and natural, so that you can buy the highest quality and BEST TASTING whey protein available anywhere in the world!

Mixes in water with a few turns of a spoon, or a quick shake in a shaker bottle. BEWARE of most protein powders on the market! Many of these formulas contain cheaper proteins, as well as tons of SUGAR, and refined carbohydrates in the form of: Fructose, Glucose, Glucose Polymers, Maltodextrin as well as fake sugars chemically developed such as Aspartame, Sucralose, Xylitol, and Polydesxtrose just to name a few.

When you buy protein, you want PROTEIN, not sugar, chemicals and cheap fillers. Jay Robb’s delicious Whey Protein contains only 3.5 grams of naturally occurring carbohydrate and delivers 23 grams of FIRST CLASS protein per 1 oz. serving. It is always optimum (as indicated by Jay Robb’s exclusive recipes) to use a blender and mix your protein powder with flax seed oil and a small amount of carbohydrate from strawberries or other low carbohydrate fruits.

If you mix Jay Robb’s Whey Protein with water in a shaker bottle, eat a few almonds or raw nuts with the drink to make it a complete meal that provides fat and protein. Fat Free! Mixes With a Spoon in Seconds!

23 Grams of Protein Per Ounce!

Low Carbohydrate! No Aspartame! Low Lactose!

All Natural Ingredients:
Cross-Flow Microfiltered Whey Protein Concentrate, Hydrolized Whey Protein, Ion Exchange Whey Protein, Natural Flavor including Stevia (a natural sweetener).

Suggested Use:
Take one or more scoops daily to supplement the diet with additional protein. Mixes great in a blender with water, milk or your favorite beverage.

Servings Per Container:

1oz = 1 Serving
1 lb size = 16 Servings
2 LB size = 32 Servings
6lb size = 96 Servings

Nutrition Facts:

Serving Size: 28.3g (1 scoop)
Calories: 113
Total Fat: .5 g
Saturated Fat: 0 g
Cholesterol: 0 mg
Sodium: 62 mg
Total Carbohydrates: 3.5 g
Dietary Fiber: 0 g
Sugars: 0 g
Protein: 24 g – Amino Acids Profile Per Serving (Jay Robb’s Whey Protein):
Isoleucine (Branch Chain Amino Acid) – 1757 mg.
Leucine (Branch Chain Amino Acid) – 3031 mg.
Valine (Branch Chain Amino Acid) – 1273 mg.
Alanine – 1085 mg.
Arginine – 997 mg.
Aspartic Acid – 2168 mg.
Cysteine – 1416 mg.
Glutamic Acid – 2953 mg.
Glycine – 611 mg.
Histidine – 299 mg.
Lysine – 2483mg.
Methionine – 679 mg.
Phenylalanine – 1456 mg.
Proline – 236 mg.
Serine – 1316 mg.
Tryptophan – 563 mg.
Threonine – 967 mg.
Tyrosine – 981 mg.

Provides ALL the Essential and Branch Chain Amino Acids, plus 588 mg. of other naturally occurring amino acids.

Read Carla’s motivational weight loss story! She lost 115 pounds in only 17 months with hard work and dedication to a fitness plan! Carla was tired of being fat. She just had a click one day, that the only reason she was fat was because she ate too much of the wrong foods and didn’t move her hiney. She didn’t want her children to grow up and continue the “tradition” of becoming overweight once they’re married. That seemed to happen to everyone in her family. Carla is now much more confident. She is not ashamed to be seen in public. She even coaches her girl’s softball teams now! She has a new addiction…clothes shopping!

First Name: Carla
Age: 35
Family status: Married, 2 children
Occupation: Hairdresser
Hometown: Ferrum, VA
Pounds or inches lost: I lost 115 pounds!
Starting Weight: 251
Current Weight: 136

Carla’s Weight Loss!

When did you become unhappy with your weight?

July 15, 2003

What made you decide to lose weight?

I was tired of being fat. I just had a click one day, that the only reason I was fat was because I ate too much of the wrong foods and didn’t move my hiney. I didn’t want my children to grow up and continue the “tradition” of becoming overweight once you’re married. That seemed to happen to everyone in my family.

What were the most important changes you made to lose weight?

I started journaling my food intake and found a workout program to get fit.

What was most challenging about losing weight?

Being from the south and everyone you know cooking fattening!

How long did it take you to start to see results?

I started seeing results within the first couple of weeks.

How long did it take for you to reach your current weight?

17 months

How long have you maintained your weight loss and how do you do it?

I’ve maintained my loss for 17 months.

How has your life changed now that you’ve lost weight?

I am much more confident. I’m not ashamed to be seen in public. I even coach my girls softball teams now! I have a new addiction…clothes shopping!

How Did ShapeFit Help You Reach Your Weight Loss Goals?

The articles had great information to help me in my journey.

Carla’s Weight Loss Tips!

Weight loss tip #1:

Journal your food intake

Weight loss tip #2:

Get in at least 2 servings of dairy daily.

Weight loss tip #3:

Don’t forget activity…get that body moving!

Weight loss tip #4:

Add strength training to your regimen right away to help boost your metabolism.

Weight loss tip #5:

Quitting is NEVER an option!

Carla’s Weight Loss Eating Plan!

Breakfast:

Oatmeal mixed with 1 percent cottage cheese apple

Lunch:

Lean turkey sandwich w/ 2 percent cheese on whole wheat bread w/ leaf lettuce, tomatoes, cucumbers, and spinach grapes

Dinner:

Lean beef potato whole wheat roll steamed broccoli

Snacks or Mini Meals:

Fruit smoothie prepared with protein powder, skim milk, and frozen fruit

Carla’s Weight Loss Workouts!

Weight Training:

The FIRM workouts offered me strength training and cardio combined for an awesome body changing workout!

Cardiovascular:

See above.

Are you ready to tighten up and really get toned for summer so you can show off your well defined body at the beach? Do you have a new swimsuit you’re dying to wear but need help burning fat and building muscle so you can feel confident when you wear it at the pool or on the beach? Well, we are here for you! We have created a 4 part “Summer Body Sculpting Series” to help you get beach ready. This sculpting series provides exercises and workouts to get your body into great shape by building calorie burning muscle mass so you can achieve a lean and fit physique. The first part of our sculpting series starts off with shoulders. Learn how to sculpt and tone your deltoids now!

To finish a nice shapely body you need to look at overall symmetry. Summer makes this even more obvious with everyone in shorts and tank tops showing off their form. Keeping a balance in shape will mean you have a balance in strength, this helps with injury prevention. Many pains and sores are caused by muscle strength imbalances from lack of proper training programs. By attending to a well planned workout the results are positive twofold yet many women find themselves bottom heavy with powerful legs and very week upper body. Not only is this going to make you look even more bottom heavy but chances are that your postural muscles are very weak.

The fear of becoming too muscular keeps many ladies away from any type of upper body weight training but this will only cause you to appear more pear shaped and put you in a position for possible upper body issues such as neck pains, headaches and overall upper back weakness.

Most women are naturally stronger in the legs vs the upper body so they train the legs and in turn the thighs shape nicely but the small amount of added size will make you appear to taper upward, yet by working out the upper body and shoulders you will balance the look and enhance a nice hourglass appearance.

Shoulder exercises help with posture which is even more beneficial for those who are bustier. Shoulders can easily pull forward from tight chest muscles. This is common in women of any bust size since many will hunch naturally due to frontal development consciousness. Women who start dance or gymnastics at an early age will have training for posture and conditioning toward their sport but for the most part, gals do not always sit up straight as they are growing through adolescence.

As part of your weekly training you should target the shoulders at least once per week. I like to train shoulders alone or on arm day, on upper body day or with leg day depending on the type of training I choose to do that month.

A nice zone to train in is 2-3 sets of 15 with a moderate weight which will allow you to finish 15 reps and not another rep.

Unless you have shoulder issues, the biggest exercise is the Overhead Shoulder press done either with the machine, dumbbells, barbell or bands. Many trainers like to get their clients to combine this with a Ball Squat. Dumbbells can be held palm in or forward. Using Dumbbells you can combine various angles and movements to this exercise with circular overhead press movements.

Side Delt Raises or Lateral Shoulder Raises can be done with Dumbbells or cables and is great to target the side of the shoulder. Bringing this muscle out with some size will help lessen the effect of large hips and helps to give the appearance of waist even on those ‘A’ shaped.

Rear Fly is also done with Dumbbells and will help finish the shoulder but also enhance posture by strengthening an area usually weak. These can be done reverse on the pec deck, using cables or bands.

Incorporate these with some additional rotator cuff exercises and you will surely enjoy how you look this summer in your hot new tank top!

Loretta Lynn McGrath was born and raised in the Bay Area of California, in the small town of Santa Rosa, that lies a little over an hour north of the Golden Gate Bridge. She has 2 older brothers and a older sister who all grew up with her. Loretta’s father was in the construction business and instilled the hard work and determination mentality that comes with construction, to all his children. In addition, he also taught them all how to lift properly and pushed them to do their best in any physical challenge.

Loretta Lynn’s Biography

Loretta Lynn McGrath was born and raised in the Bay Area of California, in the small town of Santa Rosa, that lies a little over an hour north of the Golden Gate Bridge. She has 2 older brothers and a older sister who all grew up with her. Loretta’s father was in the construction business and instilled the hard work and determination mentality that comes with construction, to all his children. In addition, he also taught them all how to lift properly and pushed them to do their best in any physical challenge. With Loretta’s 2 older brothers and her older sister as her immediate sibling competition, it even put more pressure on her, to excel to the family environment. From an early age Loretta pushed herself and has seen results, such as an arm wrestling competition in 4th grade in which she beat every girl and boy up to the 6th, which is one of the small things that stood out in her mind that she always had success in.

As much as she was pushed into physical activity, Loretta tended to stay away from organized sports to avoid the tomboy image that she felt would make her uncomfortable with her peers. At home, though she began to lift weights before she was in high school and during high school she would go to the gym for the great feeling of accomplishment that it would bring her. After graduating high school Loretta would pose for her mother’s art classes. Loretta began to see the body as a work of art, giving way to being open mindedness towards her artistic nude modeling. Then finally, at Santa Rosa Junior College, Loretta became a member of the swim team.

After college, Loretta took on race car driving, becoming licensed and qualified for all types of auto racing. At Sears Point, California, Loretta took the TRC and ARC courses allowing her to race and own her own race car, a Vintage Class ‘66 350 GT Mustang. With the commercial exposure that racing gets, Loretta was approached to do modeling and product representation for some of the race teams that were at the tracks. These interests sparked Loretta to consider another challenge that would take her somewhere she would never expect to be.

In the beginning of 2002, Loretta decided that she wanted to further herself in physical fitness and put her life of commitment to fitness and excellence to the test. Loretta then moved to Las Vegas. Her move was prompted by the fact that Las Vegas is up and coming in the fitness world, and she wanted to get involved somewhere in which she can take advantage of the opportunities it has to bring. Her move didn’t go unnoticed, and now Loretta is a spokes model for Barrington Foods. She has also represented other fitness products and is presently working on other projects in the fitness/modeling industry.