Toni

Toni
photo by: Reg Bradford
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Thursday, December 15, 2011

Christmas wish list for the Fit Female

Toni Approved Christmas list!  These are a few of my favorite things!  If you have a fit female on your list this year, check out some of these items!  And feel free to send me something off of my list! :)  Merry Christmas!

Christmas Gift Ideas for ME or that fit female on your list:

Pink Versa Gripps: www.versagripps.com

Peanut Butter and Company: http://www.ilovepeanutbutter.com/
White chocolate wonderful or Dark Chocolate Dreams are my favorite

ABOUT TIME Carob Coconut bars and Fill- Shake- n- Go and a MUST is the new Superfruits! www.tryabouttime.com

Contigo no spill Coffee Travel Mug..greatest thing EVER!  www.gocontigo.com

I would like a stage makeup set and JanTana Ultra 1 from http://www.fabulousfitwear.com...not/ to mention great photo and competition suits
SMARTSHAKE shaker bottle www.buysmartshake.com

DennisDennis Bodywear: HOT Clothes. I need the Brilliant line..all of it!

Walden Farms product Calorie Free ranch Mayo..oh yes I did say it. www.waldenfarms.com

House Of Pain:  I’ll take a medium tank top and shorts set

Hardcore Gear outfit: Ill take a medium bling crop top and brazillian cut matchy matchy pants www.workoutwear.com

 Built:  Lunch Totes http://www.builtny.com/  I love the Verve Lunch Bag

EZ Whey Cookbook: http://www.emilyzaler.com/  awesome healthy and pre contest recipes!

Gaspari SUPERPUMP!

Bell Plantation PB2: if it’s not in your pre contest it should be!  I love the chocolate

Chocolate Egg Whites by Muscle Egg. www.muscleegg.com

Isolator Fitness:  CUFF EDITION! Isolatorfitness.com

iTunes Giftcard!!

Nike: Pro Combat shorts, capris, tights Great fitting half zip shirts, cute colored tanks http://www.nike.com/

Subscriptions to magazines: Muscle and Fitness HERS and Oxygen

Sugar Free gum and Candy !  Icebreakers, Trident, Orbit, Extra Desserts…my list goes on forever!

Tuesday, October 25, 2011

It's kind of neat really...how social media works!

So I was checking in on BODYSPACE at http://www.bodybuilding.com/, where I have a profile under tkatmommie.  I have been on there for years, and actually quit posting progress pictures and such becaus of an Idntity theft problem stemming from there and Myspace...all besides the point.  I still have an active profile, just have not been as active lately.  I was reading through friend requests 'fans' as they are called aon there and had a woman write to me that she was reading this new book and foung MY WORDS SO INSPIRATIONAL AND MOTIVATING.  I seriously thought she had me confused with Tony Little the  Gazelle guy...lol.  So I googled the book, BODY BY DESIGN... and low and behold it stemmed from the social netowrk of BODYSPACE MEMBERS! Check out page 25 of the book!




The Author,  KRIS GETHIN has been the Editor in Chief of Bodybuilding.com since 2005. A certified personal trainer and nutritionist, Kris has coached thousands of people all across the world, including several top athletes. He has also inspired thousands more on BodySpace, a fitness-focused social networking site with over 650,000 members.
This quote is also what I start out with on my website at http://www.toniwest.com/.  I go back to practicing what I preach a lot, and this one always brings out the reality and deeper meaning as to why I ..Toni West  am motivated.

I really couldn't believe that they found something 'inspirational' out of my 'space' on the website to actually put in print...and then to have readers of the book search me out to compliment the motivation.  I couldn't be happier to help pay it forward to people making a positive change in their lives, and to somehow be a small part of the process is incredible.  You never really know how many lives you touch, and social media, used for the POSITIVE influence is a great venue!

http://forum.bodybuilding.com/showthread.php?t=130137523

I found the book free with a purchase right now on bodybuilding.com, and it is a GREAT resource for those wanting to get motivated and structure a plan of attack on their fitness.  Plenty of inspirational transformation stories, before and after pictures, quotes AND how- to pictures, detailed plans and on and on.

http://www.bodybuilding.com/fun/body-by-design.htm

You can also add to the Facebook page: https://www.facebook.com/pages/Body-by-Design/169372056421137

Tuesday, August 23, 2011

A Day In the Life: Progress through the years

A Day In the Life: Progress through the years: Progress is what bodybuilding is all about. If you are not continually striving to improve upon your physique...then you are wasting your t...

Progress through the years

Progress is what bodybuilding is all about.  If you are not continually striving to improve upon your physique...then you are wasting your time in the gym, on crazy diets and so on.
I do feel that the BEST YOU is always yet to come, meaning everytime you get on stage you have worked toward your best....but ask any judge, there will always be room for improvement.  For me it is conditioning...a one word fits all kind of comment, but the truth is my best is still yet to come.  I have been happy with my physique every time I have competed, and yes compared to OTHERS I have plenty of areas to work on.  THE BEST ME IS ALL I CAN BE!

So here are some photos of my years of progression in bodybuilding.  I have been in the game since 2003, and have been working very hard on training and diet through the years leading me to today.  I am a 100% natural athlete, and have always been.  The differences you see are all related to TIME; no magic tricks, pills, powders, lipo whatever!  I have learned a lot about my own body through diet and exercise and how it responds and the timeframe I need for certain outcames.  My weight in all of theses pictures is about the same! In 2003 i weighed 135-137 on stage in 2010 I weighed 140-142.



(Stage Lighting makes a huge difference in some of these shots)

Monday, June 27, 2011

Listing of Bodybuilding events surrounding the Pittsburgh Tri state:

I always promote natural bodybuilding shows and first and foremost my federation the INBF/WNBF.  However traveling and time frame for some of my clients and friends does not always allow for them to compete or spectate ONLY these shows.  I put together a list of local shows for the fall surrounding the Pittsburgh area. 

Also check:
http://www.npcnewsonline.com/PDFfiles/NPC_ContestListing.pdf
http://www.inbf.net/events.html
http://www.naturalbodybuildingevents.com/

August 6, 2011



Bobby Boyle's World Gym Complex


Philadelphia, Pennsylvania
Pro Qualifier in four divisions: Open Men, Over 40 Men, Figure Women, and Women's.
Co- Promoters Rev. Warren Egebo and Bobby Boyle
 klon@epix.net or (215) 200-1680
Bodybuilding entry can be downloaded at www.MrNaturalPhilly.com
September 17, 2011
OCB Natural STEEL Championships PRO Qualifier Featuring Mr. & MS. Natural STEEL City
Pittsburgh, Pennsylvania
Bodybuilding, Figure, MS. Fitness, Fitness Modeling, Bikini & Body Transformation Challenge
This is an IFPA PRO Qualifier as well as a Masters Pro Qualifier
Stasi Longo & Sonshine Fitness - (412) 922-2929
SonshineFitness@aol.com
www.sonshinefitness.com

October 8, 2011

NPC Natural Pennsylvania Championships
Bodybuilding Figure Bikini
Carnegie Music Hall
Homestead, PA (5 minutes from Downtown Pittsburgh)
Gary Udit - gudit@comcast.net
Greg Ferringer - thetrainersedge2@hotmail.com
www.garyudit.com

October 22, 2011
USBF East Coast Natural Bodybuilding & Fitness Championships
(Open Overall Winners Qualify For Pro Status)
Lewistown, PA
Steve Boyer, Promoter
(717) 994-2378
sboyer@acsworld.com
www.USBF.net


October 2011 (Date TBD)
OCB Battle for the Swords - IFPA Pro Qualifier
Pittsburgh, Pennsylvania
Roger Duchon, (412) 881-6699
roger@championfitness.tv
www.theocbwebsite.com
November 2011 (Date TBD)



**USBF MEN JUNIORS NATIONALS **USBF PRO MEN **MsUSBF FIGURE PRO **USBF WOMEN PRO


Regional Pro Qualifier: Overall Champions & Open Class Winners Qualify For Pro Status Div(s): Bodybuilding, MsUSBF Figure & Bikini
West York Area Middle School
York, Pennsylvania
Promoter: Brian Washington (410) 265-8264 Brian@usbf.net
www.usbf.net
USBF 6th ANNUAL MR & MS NORTHEAST PENNSYLVANIA BODYBUILDING / MsUSBF FIGURE / NEPA PRO MEN OPEN / FIGURE PRO
(Open Overall Winners Qualify For Pro Status)
University of Scranton, Byron Complex
Scranton, PA 18510 (Exit 185 off of 81)
Promoter: Sid Michaels & Vince Cardamond nepanationals2006@verizon.net
www.USBF.net
INBF Natural Drug Tested and Polygraphed:

Sept. 24INBF Cardinal Classic. Struthers, OH. Stephanie Foley & George Hudzik, srg9598@hotmail.com.
 www.Ytowncardinalclassic.com

Oct. 1INBF  Mr. & Ms. Supernatural. Buffalo, NY. Marian Giallombardo & Donny Cray, publisher@sportsandleisuremag.com. www.Northernstatessupernatural.com








NPC:
July 22/23   
 2011 NPC TEEN, COLLEGIATE AND MASTERS NATIONAL CHAMPIONSHIPS 
 Bodybuilding  Fitness  Figure  Bikini - IFBB Pro Qualifer
  Sheraton Station Square - Pittsburgh                                                   Gary Udit                                                                                                          412-377-1438   gudit@comcast.net   www.garyudit.com

September 2/3                                                                                       
2011 IFBB NORTH AMERICAN CHAMPIONSHIPS                            Bodybuilding  Figure  Bikini  Fitness  Physique - IFBB Pro Qualifer Renaissance Cleveland Hotel - Cleveland, OH                                    Gary Udit                                                                                       412-377-1438   gudit@comcast.net   www.garyudit.com

September 10
2011 NPC ELITE PHYSIQUE CHAMPIONSHIPS  
Bodybuilding  Figure  Bikini  Men Physique - National Qualifer       
Carnegie Library of Homestead Music Hall - Pittsburgh                Gary Udit and Mike Kamdar                                                                  412-377-1438   gudit@comcast.net   www.garyudit.com


October 8
2011 NPC NATURAL PENNSYLVANIA CHAMPIONSHIPS      
Bodybuilding  Figure  Bikini  Men Physique - Drug Tested               Carnegie Library of Homestead Music Hall - Pittsburgh
Gary Udit and Gregg Ferringer                                                       412-377-1438   gudit@comcast.net   www.garyudit.com

October 1, 2011
NPC Natural Northern USA Drug Tested Bodybuilding Physique, Figure and Bikini



Lakewood Civic Auditorium


Cleveland, Ohio
Dave Liberman 440-942-5634
Todd Pember 440-984-2762
DaveLiberm@aol.com
www.daveliberman.com

October 15, 2011
The ONBF Natural Fall Classic (NGA Pro Qualifier)
C-Tec of Licking County
Newark, Ohio
Contact: Nick Showman - (740) 403-9325
shwtm07@hotmail.com
www.onbf.org

Tuesday, June 21, 2011

Consistency is key

Consistency is key!

from my 'Tips from the Pros" article in Natural Bodybuilding and Fitness Magazine

 In order for any natural athlete, male or female to add mass, it is essential to be consistent with proper diet and exercise year-round.  Lifting moderate to heavy weight with a rep range of 10-12 for 3 to 4 sets is my standard practice in the gym, on all body parts, all year long.  There really is no ‘bulking’ season the way I see it.  A female competitive athlete should be conscious of proper protein intake, water intake and maintain a manageable weight within 10 to 15 lbs of competition weight.  If that means daily cardio for some of us, so be it.  If that means a more structured meal plan in the off season, then use it to your advantage.  Staying leaner in the off-season has been my secret weapon, so the secret is out. Don’t bulk up on unnecessary calories to increase overall size, make the calories you take in work for your muscles and growth.  When it comes to lifting, a key to mass building and growth is breaking up your routine every few weeks.  I like to switch to heavier weight and less reps for a week or two on various body parts, or I might try going for a max on a particular body part every other week.  The only way to change the shape of your body is to put it ever so slightly out of its’ comfort zone.  Another important factor in the building process is RECOVERY!  You only re-build when you are sleeping or resting the bodyparts, so it is important two give parts the needed rest and recovery before the next tear down session!  Eat properly, hydrate, sleep and lift.

Tuesday, March 22, 2011

Upcoming WNBF Show for me:

I am sick of answering the next question...so I will blog about it.  MY NEXT TENTATIVE WNBF PRO SHOW WILL BE THE PRO AMERICAN ON JUNE 4th, Promoted by Nancy Andrews.  I am curently on track with contest prep for the show.  I have a lot of things going on outside of the gym right now, so that my be the only time I am on stage this year.
http://www.neclassic.com/

To ANSWER THE MOST COMMON QUESTIONS:

  • My Diet right now: is aprox 1600 calories, 151g protein, 115g carbs. 54 g fat. Cheat meal weekly.

  • My Cardio right now: 40-45 min daily 7 days a week. Stairmaster and treadmill intervals.

  • My Lifting right now: 6 day split, heavy/moderately heavy training all bodyparts

  • My body right now:  Looking leaner, nursing an achy shoulder and left quad, abs are  almost mid-drift ready.

  •  My vice right now: Peanut butter and darck chocolate as always!!

  • How do I feel about defending my title from 2010?  It is new show everytime, no defending any titles ever in BB...you earn it each time you are on stage compared to different bodies.  It is a judged competition not an athletic event with a start and finish...the art of Bodybuilding is always a work in progress.  The BEST me is yet to come.