"Diet and cardio exercise alone will not change your body shape...it will just make it smaller. For example, take two women, we will call them Pam and Bev. Both have pear shaped bodies and want to lose 20 pounds. They each follow the same eating plan and cardio training. Pam includes resistance training in her program. Both women lose 20 pounds however, their end results are different. Pam, who just engaged in healthy eating and cardio training, is 20 pounds lighter but maintains the same "soft" pear shaped body. Bev, however, lost the same amount of weight in less time and looks fitter and no longer has that pear shaped physique. Simply adding some upper body resistance training balanced the shape of her body. Plus, the increase in muscle helped her burn more calories giving her quicker results.

Homemade no-bake Protein Bars

Nonstick cooking spray
1 ½ cup dry oatmeal
2 scoops chocolate whey protein
2 tbsp flaxseeds
1 cup nonfat dry milk powder
¼ cup natural peanut or almond butter
½ cup water
1 tsp vanilla
½ cup raisins or other dried fruit
ripe mashed banana(optional*

Spray an 8x8 inch square baking pan with nonstick spray, set aside
In a large bowl, combine the oatmeal, whey powder, flaxseeds and nonfat dry mild, mix together.
In a separate bowl, whisk together the peanut butter, water and vanilla. Add the peanut butter mixture to the dry ingredients and stir to form a sticky dough. Stir or knead in the raisins. For a chewier sweeter bar add in a mashed ripe banana!
Using wet hands or a rubber spatula sprayed with cooking spray, spread the mixture evenly into the prepared pan. Freeze one hour. Cut into 9 squares. Wrap individually and store in your refrigerator or freezer.
197 calories, 21 g protein, 7.2 g fat (8% saturated), 13.7 g carbohydrate, 1.6 g fiber *does not take into account the banana addition
ENJOY!

ARTICLES AND INTERESTING FACTS

UPCOMING COMPETITION SEASON 2008
It is that time of year again! The 2008 Fitness Competition schedules are out. I have already begun my training. This year I am registered to compete in two shows. I am competing at the FAME World Tour Championships & PRO Showdown! I have never competed at the PRO level so I am a little(ok..alot nervous!) Preparing for a show is for me, a reality check as to how difficult it is for my clients to stay focused and on track with their fitness and health goals. Believe me, I know how hard it is to keep up with your workouts and eating clean!
FEATURED ON FAME WEBSITE(click link)
Upcoming Fitness Show


Getting a competition spray on tan for an upcoming reality t.v. show. Went from pale skin to stage ready dark skin in 15 minutes. Looking forward to seeing Nicole on her television appearance featuring her company Tan On The Run!







 

My first competition of the 2008 season was the UFE Spring Bash, held at The Burton Auditorium in Toronto. I had an amazing time with some wonderful competitors. Thanks Kim and Dita for all the preparation laughs!

I placed second in the Masters Fitness Model Category at the Ultimate Fitness Event Show in April.



click link to see a video clip of show!
UFE Website







I am also working with two clients who are preparing for their very first competitions. Each are competing in different federations, categories and events. I know they are going to do great and I am going to make sure of it! Wishing Jocelyn, Tara and Kim a wonderful experience. Good Luck, NOT THAT YOU NEED IT!!

RESULTS ARE IN!!!
CONGRATULATIONS GO OUT TO "MY STARS"!!!
Both Tara and Jocelyn placed in the top FIVE of their very first show! Tara took first place and Jocelyn 4th! WAY TO GO!
Go to the photo gallery to see their show pics!

 






























COMPETITION 2007
AN ARTICLE ON THE WNSO FAME WEBSITE
Marla in the Media!
FAME Fitness Model and Masters competitor, Marla Arndt, has been causing a stir in her hometown of Guelph since her FAME debut at the Ian Walling FAME Centrals in March.

In fact, she made the front page of The Guelph Mercury newspaper yesterday! Check it out!
Marla talks about her competition diet leading up to The FAME National Championships next week and her kids comment on their Mom's preparation for FAME! They are careful about what they say, however, as the buff Mom puts them in a loving headlock for a photo-op!

Congratulations Marla and looking forward to seeing you soon!

Marla in the media Article












 

HERE ARE SEVERAL CALCULATORS TO HELP GUIDE YOU ALONG THE WAY.
Just plug in your stats and see a ROUGH idea of where you are at this time in your journey.


weight calculator

bodyfat calculator

heartrate calculator

calorie calculator


MYTH:To get washboard abs,you must do tons of crunches!

TRUTH:
Abdominal work is needed to strengthen the muscles lying over your stomach to hold it tightly in place. It also does wonders for a weak back. NO amount of crunches or ab work will give you those washboard abs. The layer of fat that covers our abdominal area needs a combination of healthy eating and heart-racing cardio!


MYTH:

I am a woman, weight training will bulk me up and I will look and be bigger!!



TRUTH:
We women, simply do not have enough of the male testosterone hormone to bulk up. In fact you will look smaller because muscle is very compact, it takes up less room than fat. Both these pictures were taken the same day. Of course, the picture where I am flexing, my muscles do look bigger! In the relaxed pose you can see my arms are just shapely!

That being said, women who desire more muscle have to spend more time in the gym and lift heavier weights. Just go to my gallery page and meet Maria. She is an example of a woman capable of making great changes in her physique. This has taken years and years of dedicated training.








 

Contact me today at: 519-220-9378,
or email marla@frameworksfitness.com
Guelph, Ontario