Feature Friday: Zach Deal

Zach Deal 1

First name: Zach
Last name: Deal
City: Miami Beach
State: Florida
Age: 23
Height: 6’5″
Weight: 245
Profession: International Online Trainer/Private Trainer

Follow Him:
Twitter: @zachdeal90
Instagram: @zachdeal
Website: http://zachdeal.com
Facebook: http://facebook.com/zachdealtv
Youtube: http://youtube.com/zachdealtv

Are you signed to any agencies? If so what agencies?
Currently signed with MAD Talent Agency.

When did you start working out?:
I began my fitness journey with Martial Arts at age 5. I have a black belt in Brazilian Jujitsu as well as Taekwondo. I’ve competed in both, and competed on an Olympic level with Taekwondo. Around the age of 20 I developed a passion for weight training and more bodybuilding oriented workouts. I lost touch with my Martial Arts training for sometime. It’s a completely different world. Martial arts focuses more on metabolic, fast pace, high intensity workouts, as opposed to bodybuilding focusing on keeping the body anabolic.

Zach Deal 2

How many days a week do you work out?:
5, sometimes 6. All depending on how my split looks for that week.

How long is your average workout?:
It depends. It takes me a lot longer to train a primary muscle group. My leg workout could last me 2 – 2 and a half hours, as opposed to my arm workout lasting 45 minutes.

Favorite muscles to exercise:
Shoulder day is by far my favorite.

Least favorite muscles to exercise:
I wouldn’t say, I have a least favorite, but there are certain days when I REALLY don’t want to train legs or back. Can be a pain in the ass.

Do you compete in competitions? If so, when did you start competing?:
I don’t. No desire to compete.

Zach Deal 3

Do you have a coach or trainer to help you maintain your physique?:
I don’t. I have before, and I highly recommend it. I have a bachelor’s degree in nutritional science with special studies in the human muscular structure, so I’ve done my own research, and I’m very familiar with formulating diet regimen’s for all shapes and sizes, and any particular fitness goal. That being said, even with my background in nutrition and myology, it was VERY helpful to have someone there to make sure I was reliable to.

Do you have any fitness goals? If so, what are they?:
I always have new fitness goals. Anyone that looks in the mirror should have new fitness goals. Your body will never be perfect, and there’s always fine tuning you can do to your physique. I also enjoy surpassing my physical boundaries when it comes to weight barriers as well. Being 6’5 requires a lot of extra practice when it comes to movements like squats, deadlifts, and bench. I’m always trying to break my own personal records… (as well as all my friends lol)

Do you have any fitness inspirations? If so, who are they?:
There are a few that stand out in my mind when thinking of note worthy physiques. Greg Plitt was someone that inspired me during the beginning stages of my weight training. Always super shredded, and motivating in his videos. My good friend Bradley Martyn has an INSANE physique in terms of size, low body fat %, and symmetry, along with being one of the strongest weightlifters I’ve ever trained with. A few others would be: Phil Heath(obviously), Mike O’Hearn, Calum Von Moger, Lou Ferigno in his prime, and Frank McGrath for his ridiculous vascularity.

Zach Deal 4

What supplements do you take or recommend?:
I take your staple supplements like, CLA, L-Carnitine, BCAA’s, protein powder, etc… but all of these supplements are simply going to be useless if your nutrition is not 100%

Can you give a brief overview of your diet?:
High carb, high fat, high protein. My body reacts very well to high calories at all times. A low carb day for me is typically 500g of carbs. This method does not work for everyone. A lot of my clients react better to a Ketogenic diet (Moderate protein, low carb, high fat) and some clients that that actually lose weight with higher carbs.


What is your favorite cheat meal?:
Damn… Hard to choose just one, but I would have to say buffalo wings.

Do you have any workouts that you specifically like, that you believe are very affective?:
I especially like what most people refer to as the ‘big 3’. Squat, bench, deadlift. If performed correctly, these 3 exercises can be some of most effective exercises you can utilize.

Zach Deal 5

Do you have any tips for people who are trying to reach their fitness goals?:
CONSISTENCY. You can get involved with all the mumbo-jumbo BS that people spew online about overtraining, or IIFYM/Flexible dieting, and spend all your time trying to determine who to side with; or you can find a suitable program that’s worked for others, get in the kitchen, make your meals, and then get to the gym, and train your ass off. Along the way, ask questions, do your research, and stay consistent.

How do you go about online personal training?:
All of my clients go through a detailed evaluation process that involves a thorough assessment of body composition, fitness goals, and dietary restrictions. Once they divulge all of this information to me, I will begin formulating a diet/training program personalized to meet their personal fitness needs.

How can people contact you if they are interested in Online personal training?:
Contact via email (zachdeal@ymail.com) or my website zachdeal.com

Did you like this week’s Feature Friday, Zach Deal? Would you or someone you know liked to be featured? Contact me at corestrengthalec@gmail.com for questions, comments, or ideas for other topics.

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New Years Resolutions

The new year is just around the corner which means that millions of people will be making goals to achieve in the next 365 days. One of the most common resolutions has to do with loosing weight and achieving “the perfect body”. Every year I hear countless amounts of people saying that they will loose the excess weight, they will build their muscles, and they will get the six pack they always wanted, but only a small fraction actually see any results. It is estimated that only 8% of people actually reach their New Years resolutions. Why is it so hard reach these goals? I have a few tips that will hopefully make it a little easier to stay on track.

My Personal Transformation @alec2austin

My Personal Transformation @alec2austin

The first thing we need to do is realize that small changes can make a big difference. Although you may have a big weight loss goal in mind, making a small change to your diet and exercise plan can make that once out-of-reach dream more attainable. Switching out a snack food for something healthier, not eating before bed, or even simply adding 20 minutes of cardio a few times of week can start the process of reaching your bigger health goals.

Another important idea to adapt when setting a resolution is that instead of just setting a goal, decide on what steps need to be made in order to reach that goal. Making a plan helps you better understand why kind of commitment it is to reach your “dream body.” It is A LOT of work and A LOT of commitment, but that still does not mean that it is unattainable. Once you plan out what needs to be done to loose that extra weight, you need to start applying the changes to your life, but not all at once. Making a lot of drastic changes in a short amount of time literally puts your brain and body into shock, which in turn makes these changes near impossible to adapt. So instead, apply one or two changes at first, and once you have adapted the new changes and turned them more into a habit, you can apply another change or two.

Jen Piccolo @jenthefitfoodie

Jen Piccolo @jenthefitfoodie

The last important thing to understand when making a resolution is that patience is key. Nothing happens over night, especially when it comes to weight loss or muscle building. There is no quick fix. Living a healthy lifestyle is just that, a LIFESTYLE. You have to adapt new habits to a point where you would rather go exercise than sit on the couch all day; you would rather eat chicken and vegetables than a Big Mac; you would rather go to bed than stay up late and watch movies. To some this may sound weird, but by adapting these habits, I have never felt better in my life. I am happier, I feel healthier, I have more energy, I am more productive, I have better focus, and overall live a more fulfilling life.

Think of it this way… If you have a resolution to lose 50 pounds in the new year, that may sound like a big almost impossible obstacle to overcome. 50 pounds?!?!…. That’s a small child! How can you do that? You have 365 days to reach this goal; 12 months to lose 50 pounds. This actually comes out to about 4 pounds every month or 1 pound a week. Now doesn’t that sound a little easier to do? If you set small shorter goals such as “I want to lose 4 pounds in January,” all of a sudden that big intimidating goal now seems way more doable.

Know that you are not alone and that we all are still trying to achieve our dream bodies. There are resources everywhere to help you get where you want to be. I know you can do it!

I hope this article helps you make next year the best year yet! I will help in any way I can and I would love to hear about your progress. Contact me at corestrengthalec@gmail.com with questions, comments, ideas for new topics, or updates on your personal fitness successes.

Feature Friday: Brandon Moore

Brandon Moore 1

First name: Brandon
Last name: Moore
City: Franklin
State: New Jersey
Age: 20
Height: 6’0″
Weight: 190
Profession: Fitness Model/Actor/Entrepreneur

Follow Him:
Twitter: @bmoore_fit24
Instagram: @bmoore_fit24
Facebook: Facebook fan page: https://www.facebook.com/bmoorefit24
Youtube: Brandon Moore

Brandon Moore 2

Are you signed to any agencies? If so what agencies?
Silver Models/Chelsea Talent out of NYC.

When did you start working out?:
I started working out during my freshman year which was about 7 years ago.

How many days a week do you work out?:
I work out everyday. I don’t plan an off day; if I need an off day, I take one.

How long is your average workout?:
I usually work out for about 1-2 hours.

Favorite muscles to exercise:
I like to train my chest, shoulders, and back.

Least favorite muscles to exercise:
Legs. I also don’t train arms because they grow too easily. I like to focus on my weak points.

Brandon Moore 3

Do you compete in competitions? If so, when did you start competing?:
I started in May of 2014 and I got 3rd out of 5 in teen physique. I will be competing more in 2015. I am working hard to step on the national stage!

Do you have a coach or trainer to help you maintain your physique?:
I do all my diet and training myself. I like to learn about fitness and nutrition and try different diets and programs to see what works best with my body.

Do you have any fitness goals? If so, what are they?:
– IFBB pro
– Cover of a fitness magazine
– Become a Sponsored Althete
– Do more online training to help others achieve their goals.

Brandon Moore 4

Do you have any fitness inspirations? If so, who are they?:
Greg Plitt of course. Also my good friend and roommate Shawn Russell (@shawnrussell3). He is a huge inspiration and motivator!

What supplements do you take or recommend?:
Protein, Creatine, Multi, Fish Oil, and BCAAS.

Can you give a brief overview of your diet?:
I am currently carb cycling. Low carb – low carb – medium carb – medium carb – low carb – high carb – medium carb. I have about 4-6 meals a day. All healthy whole foods and about 2 gallons of water every day.

What is your favorite cheat meal?:
Pizza, wings, or pasta.

Do you have any workouts that you specifically like, that you believe are very affective?:
Deadlift (strict form), bench press, and lateral raise. Every exercise should be controlled reps, always hitting failure, and time under tension (supersets, dropsets).

Brandon Moore 5

Do you have any tips for people who are trying to reach their fitness goals?:
Consistency! Stay consistent with your training and your diet.

Do you have any other things you would like to say?(Comments, suggestions, etc)?:
Definitely follow my Instagram or facebook fan page. I am doing a daily post called the #bmoorefitexperience, which tracks my workouts and diet. I also post workout videos, supplement reviews, meals, and motivational content! #bmoorefit everyone !

Did you like this week’s Feature Friday, Brandon Moore? Would you or someone you know liked to be featured? Contact me at corestrengthalec@gmail.com for questions, comments, or ideas for other topics.

Feature Friday: Mike Stalker

Mike Stalker 1

First name: Mike
Last name: Stalker
City and State: Split between New York and New Jersey
Age: 23
Height: 5’10”
Weight: 180
Profession: Entrepreneur

Follow Him:
Twitter: @TheMikeStalker
Instagram: @TheMikeStalker
Facebook: http://www.facebook.com/TheMikeStalker

Where did you go to school? What degree did you graduate with?:
Fordham University class of 2014. Graduated with a degree in Finance.

Did you play any sports in school?:
I played Division I Men’s soccer.

Mike Stalker 2

When did you start modeling?:
About 2 years ago.

Are their any shoots you have done or photographers you have worked with that specifically stick out as some of your favorites?:
Have to give a shout out to Rick Day. He is the one that got my name and look out. If it wasn’t for him, I may not have had much success at all. I am also a big fan of Richard Phibbs. His work is brilliant and shoots some awesome campaigns, celebrities, and professional athletes. Also, need to give a shout to Sonny Tong. He is a young photographer from LA, and I think he has a bright future.

When did you start working out?:
Started to work out my junior year of high school.

How many days a week do you work out?:
I shoot for 5-6 days a week.

Mike Stalker 3

How long is your average workout?:
1-2 hours.

Favorite muscles to exercise:
Back and Chest.

Least favorite muscles to exercise:
Legs!

Do you have any fitness goals? If so, what are they?:
My fitness goals are usually to stay lean all year with some respectable muscle mass – 5-7% body fat. It also motivating to see your strength levels increase. Other fitness goals are to inspire people all over the world in fitness, health, and nutrition.

Do you have any fitness inspirations? If so, who are they? Do you have any other people you look up to?:
In terms in the fitness industry, I really look up to entrepreneurs John Romaniello and Tim Ferriss. While they are not models, they are fitness professionals – authors, trainers, investors, etc (both make over 7 fig a year). Tim Ferriss has an awesome book out – The Four Hour Body that has had some huge commercial success.

What supplements do you take or recommend?:
1st Phorm supplements. I love a good pre-workout to get me going. Pre-workouts with creatine are great because they kill two birds with one stone. And protein is huge.

Mike Stalker 4

Can you give a brief overview of your diet?:
High protein with healthy fats and carbs. Lots of protein (chicken, fish, eggs) and greens.

Do you have any workouts that you specifically like, that you believe are very affective?:
I like to do everything. Play sports, bike, sprints, and lift. I also recommend doing a bodybuilding type split to increase muscle. M- Chest/tris T-Back/Bis W- Legs T- Shoulders F- Arms S- and finishing each workout with abs 3-4x a week.

Do you have any tips for people who are trying to reach their fitness goals?:
Stay patient. Your body won’t change overnight. Stay focused – nutrition is huge and you need to really pay attention to what you are putting in your body, not only for physical changes but for mental and psychological effects as well. Lift hard, heavy, and often to really lose body fat and increase lean muscle mass. GET IN PROTEIN.

Mike Stalker 5

I know you also have your own fitness website. What type of content do you share on your website?:
I share content based on fitness, nutrition, success, and life.

What is the website address?:
mikestalkerfitlife.com —> Will soon be launching TheDailyAce.Com

Do you have any other things you would like to say?(Comments, suggestions, etc)?:
I have a huge digital magazine launching in November.

Did you like this week’s Feature Friday, Mike Stalker? Would you or someone you know liked to be featured? Contact me at corestrengthalec@gmail.com for questions, comments, or ideas for other topics.

What is HIIT?

HIIT 1
Many of you may have heard about HIIT training before, but don’t really understand what it is. I’m going to briefly explain the concept of HIIT training and how you can include it into your workout.

WHAT IS HIIT?
HIIT stands for High Intensity Interval Training. The concept of HIIT is alternating low-intensity intervals with high-intensity intervals. The most common and simplest form of HIIT can be applied to running, however HIIT can be used in many different exercises such as burpees, box jumps, squats etc.

WHAT IS AN EXAMPLE OF A HIIT WORKOUT?
When running, instead of running at a steady pace for 15 minutes, try doing a low-intensity interval alternated with a high-intensity interval. For example, 30 seconds of walking, then 30 seconds of seconds of sprinting. Doing 15 rounds of this exercise would be a great HIIT workout. Push yourself hard during the sprint. Many times we are comfortable at one speed, however it is not even close to our max speed needed to do a sprint. The more you push yourself (under safe conditions), the better the results.

WHY IS IT EFFECTIVE?
Because of the high interval training, you are able to really work on your endurance, increase your metabolism, burn fat, and help build muscle.

Cassandra Fiorella @petitefi

@petitefi

    Endurance: According to a 2011 study presented at the American College of Sports Medicine Meeting, 2 weeks of HIIT improves your aerobic capacity as much as 6-8 weeks of endurance training.
    Burn Fat: Because of the high intensity, your body works hard to repair itself. After a HIIT workout, you burn more calories over a 24 hour span than you would during a regular endurance program because your body is constantly working in repair mode to recover your muscles.
    Metabolism: HIIT increases the production of your HGH (Human Growth Hormone) by up to 450% which helps burn more calories throughout the day and is suppose to help slow down the aging process.

HIIT is never easy because you have to push yourself hard, but the outcome may surprise you. Since adding HIIT into my workouts, I have noticed a huge change in my body and my abilities as an athlete.

Do you include HIIT workouts into your workout routine? What are some of your favorite intervals to do? Let me know at corestrengthalec@gmail.com.

Feature Friday: Jerdani Kraja

Jerdani 1

First name: Jerdani
Last name: Kraja
City: San Diego
State: CA
Age: 21
Height: 5’10”
Weight: 180lbs
Profession: Fitness Model and Revlabs Athelete Manager

Follow Him:
Instagram: @jerdanikraja

Are you signed to any agencies or do you do promotions for any companies?
Revlabs (https://www.revlabs.com/)

When did you start working out?:
I started working out freshman year of high school when I was 14 years old.

Jerdani 2

How many days a week do you work out?:
I usually work out 6 days a week.

How long is your average workout?:
About 2 hours.

Favorite muscles to exercise:
Biceps and Triceps

Least favorite muscles to exercise:
Chest, its boring to me.

When did you start competing?:
I started competing when I was 19 years old, while being active in the military.

Jerdani 3


Do you have a coach to help you prepare for your competitions?:
I don’t have a coach to help me prepare.

Do you have any fitness goals? If so, what are they?:
There is a pro show in November, but my ultimate goal is to be one day competing at Mr. Olympia.

Do you have any fitness inspirations? If so, who are they?:
I have two. Gregg Plitt is someone who I have looked up to for a while now. My other inspiration is also my best friend, owner, and mentor. He is the president RevLabs, Joshua Nussbaum.

What supplements do you take or recommend?:
For my pre workout I take RevLabs Endorev. It’s like crack, and I need a tough pre workout. For my protein shakes, I use RevLabs protein and testosterone booster. It makes me feel great and brings my workouts and results to the next level. I also take any BCAAs or glutamine.

Jerdani 4

Can you give a brief overview of your diet?:
I try to eat 6 meals a day, spaced 3 hours apart. I also have 2 shakes a day.

Do you have any workouts that you specifically like, that you believe are very affective?:
I believe in super setting and drop setting everything I do.

Do you have any tips for people who are trying to reach their fitness goals?:
It takes time… be patient. Consistency is key.




Do you have any other things you would like to say?(Comments, suggestions, etc)?:
I love people and helping, so feel free to hit me up for anything.

Did you like this week’s Feature Friday, Jerdani Kraja? Would you or someone you know like to be featured? Contact me at corestrengthalec@gmail.com for questions, comments, or ideas for other topics.

Feature Friday: Jen Piccolo

Jen Piccolo 2

First name: Jen
Last name: Piccolo
City: Wolcott
State: Connecticut
Age: 23
Height: 5’3″
Weight: I choose not to share my weight on any of my social media platforms. I’m a big advocate of self love and not letting the scale determine your worth. I want to inspire people, young girls especially, to focus on the healthy, not the skinny.

Follow Her:
Twitter: @JenTheFitFoodie
Instagram: @JenTheFitFoodie
Youtube: Youtube.com/IAmJenPiccolo
Website: www.JenTheFitFoodie.Blogspot.com

Jen Piccolo 1

When did you start working out?:
I started working out in 2009, right after I graduated high school. That’s when I decided to make a lifestyle change and start living healthier.

How many days a week do you work out?:
I workout 6 days a week. I have 1 active rest day where I typically practice yoga or go for a hike.

How long is your average workout?:
My workouts range from 45-60 minutes.

Favorite muscles to exercise:
I love to exercise my arms! I’m actually really proud of them. When I was at my heaviest weight I absolutely hated my arms. I would never wear anything that was sleeveless or showed anything more than my forearm. Now my arms are my favorite body part! They have definition to them now and I definitely have a lot more upper body strength. I do various arm exercises utilizing light weights and high repetitions.

Least favorite muscles to exercise:
Two words. Leg Day. haha. I’d say its a love/hate relationship.

Jen Piccolo 3

Do you have any fitness goals? If so, what are they?:
I would like to lose more body fat and continue to improve my strength while building lean muscle.

Do you have any fitness inspirations? If so, who are they?:
I absolutely love Daniel and Kelly who run FitnessBlender.com. They provide free at home workouts for every fitness level. They advocate clean eating and exercise. They do not use supplements or endorse any products, which I think is awesome. Their main goal is to show you that all you need to change your body is a clean diet and exercise.

I also really admire Karena and Katrina who run ToneItUp.com. They upload free workouts to their youtube channel and post weekly workout schedules for you to follow. They also offer a nutrition plan!

Can you give a brief overview of your diet?:
I have actually been following celebrity trainer, Chris Powell’s, carb cycling plan. I eat 5 meals a day and alternate between low and high carb days. I typically stick to lean meats, tons of fresh veggies, and healthy fats. I do my best to choose things that are minimally processed. I have one treat meal a week… and it’s always Mexican food! My absolute favorite!

Jen Piccolo 4

You have made a huge transformation in the past few years. How long did it take and how much weight did you lose?:
I have lost 70 pounds. It took me a little bit over a year to lose the weight. Since I lost the initial 70 pounds I have just been working on building lean muscle and dropping more fat.

Do you think diet or exercise played a bigger role in your weight loss journey?:
Although both play a huge part in living a healthy lifestyle, I would say diet played a bigger role. I’m a firm believer that you can’t out exercise a bad diet. I’m actually proof of that. I was a competitive dancer growing up. It was a great form of exercise. However, I had a poor diet and large calorie intake so I was always overweight.

What is one thing you wish you knew at the beginning of your transformation?:
I wish I knew more about “clean eating”. When I first started losing weight I did it by counting calories. It would have been a lot easier for me to just cut out the processed garbage and focus on eating nutritious foods!

How did/do you stay motivated?:
When Im not feeling motivated I look at old pictures of myself. By doing so I can really see how much I have changed. I realize how much I enjoy living a healthy lifestyle. I love feeling healthy, strong, and confident; I want to keep it that way!

Jen Piccolo 5

What is your favorite cheat meal?:
As I already mentioned, Mexican food! I love fajitas and beef burritos. And churros. I really love churros.

Do you have any workouts that you specifically like, that you believe are very affective?:
I always love HIIT workouts (High Intensity Interval Training). They are quick, effective, and perfect when you’re short on time.

Do you have any tips for people who are trying to reach their fitness goals?:
My tip would be to stay consistent. Make small changes over time and stay consistent with them. Integrate them into your lifestyle. Don’t change your diet so drastically or you’ll never stick to it.

Do you have any other things you would like to say?(Comments, suggestions, etc)?:
I have lost 70 pounds without a gym! You don’t need fancy equipment or a gym membership to get fit. There are so many great platforms to obtain free workout plans. Utilize whats already out there and invest in some free weights!

Did you like this week’s Feature Friday, Jen Piccolo? Would you or someone you know liked to be featured? Contact me at corestrengthalec@gmail.com for questions, comments, or ideas for other topics.