Inspirational People Over 50 - The Incredible Ray Crumpler

It's my pleasure to introduce you to one of the most inspiring people I know, Ray Crumpler. I first met Ray as a competitor at my first natural bodybuilding competition.  He walked into the pump-up room as all the competitors were getting ready to go on stage and everyone was thinking "I hope he's not in my class!".  Unfortunately for me Ray was in my Masters Class and I had to follow his routine on stage!  After the audience saw Ray, it was as if I didn't exist.  That was over 15 years ago and we've been friends ever since.

Ray hasn't let the fact of being over 50 slow him down in his incredible bodybuilding career and in his personal life.  Here is one of two interviews I did with Ray.

Me: Ray, where were you born and where did you grow-up?

Ray: I was born in a small town in North Carolina called Clinton, but I was raised in a farming community 9 miles from town called Keener.

Me: What is your profession?

Ray: I'm a truck driver by profession and also a Fitness Expert.

Me: What got you into bodybuilding?

Ray: When I was in the Marines we went on a 6 month deployment to the Mediterranean Sea!  We went to countries like Spain, Italy, Turkey, Greece, etc...  I did a lot of calisthenics while on the ship.  My workout partner Adam Monterio, and I would go through 2 decks of cards doing push-ups for every card number that flipped up.  The next night we would do 900 straight sit-ups.  Although I at one point did 1500 sit-ups straight, people on the ship looked up the record and some guy did 10,000!  When we got back to Camp Lejeune, North Carolina from my last deployment a friend told me to try bodybuilding and I haven't looked back since.

Me: How old are you now?

Ray: I'm 55 years old and I will be 56 August 9th of this year.

Me: You are a natural bodybuilder, how is that different from bodybuilding in general?

Ray: I pride myself in being 100 percent Natural.  Having never tried steroids or HGH.  That's the reason I've been around so long because I've stayed true to not only myself, but to the sport of natural bodybuilding.

Me: You are a professional bodybuilder. That's quite an accomplishment.  How does that make you feel?

Ray: I was a WNBF Professional for 5 years but the politics was just too much.  I always placed high enough to win money in the shows, but the sad thing is the money wasn't that good.  Since 2006 I've been competing in shows from New York to California, and as far away as Australia just having fun.

Be on the look-out for my second interview with the Incredible Ray Crumpler as he shares with you what it takes to be a competitive bodybuilder and the biggest inspiration in his life.  Believe me, you don't want to miss it!

Balance and Moderation is the Answer to Long-Term Weight Loss

I've been searching the web recently for credible information on exercise and fitness.  I'm amazed at the huge number of programs promising dramatic results in as little as 15 days.  I'm a certified personal trainer, fitness author, and competitive natural bodybuilder and I know better than to subscribe to one of these programs, but the general public does not.

While achieving dramatic results from your fitness program in a short period of time is possible, the probability of sustaining your results for a long time is very unlikely.  It takes me 16 weeks of intense exercise and very strict dieting to get ready to compete in a bodybuilding competition, and I cannot sustain that peak physical condition for very long.  So, buying into those quick fix programs is a waist of your money, because you can't keep up the effort it takes to sustain the results for the long-term.

Staying healthy and fit is a lifetime effort which is most easily accomplished through balance and moderation in your diet combined with regular exercise.  The quick fix approach is just a short-term answer to a long-term problem.


Recently I've found the best weight maintenance system I've seen in my 20 years in the health and fitness industry.  It's called the Metaboliq Lifestyle System developed by Dr. Donald K. Layman.  Dr. Layman's research in obesity and weight loss has proven that balance in your diet is the only long-term solution to losing weight and keeping it off.  You can find out more about this amazing system by following this link: Metaboliq.

Van Spell, An Inspiration to All Over 50

It's my pleasure to introduce you to one of natural bodybuilding's best competitors, Van Spell.  Van recently placed second in a regional professional natural bodybuilding show, competing against contestants much younger than he.  This is a recent interview I had with Van, he dispels the myth that you're over the hill after your 40s.  Enjoy.

Darvis: Where were you born?
 
Van: I was born and raised in eastern N.C. in Wilson

Darvis: What's the greatest influence in your life?

Van: Well to be honest, I would have to say no one except God alone, but I do give a lot of credit to my mother for the hardship she encounter from raising 9 kids by herself.

Darvis: What's your profession?

Van: My profession most of my adult life is automotive. I went into the military in that field and once I discharged I was able to get hired by the Postal Service and later continue in the automotive department. I guess you can thank me, for I fix the vehicles that brings your bills.

Darvis: What got you into bodybuilding?

Van:  Bodybuilding has been a dream of mine, but back in the 80s and before, I thought places like California and New York only had competitions until I went to see the states in downtown Raleigh. I was blown away with the beauty of the sport so it was then I sought to know everything about it



Darvis: When did you participate in your first competition?

Van:  I first did my novice show back in 86 I believe, and quickly found out that it takes time and a lifestyle of hard work to be successful at this sport.

Darvis: Tell me a little about your first time on stage.  What was going through your mind?
 
Van: Well, the first time was alot different than  posing in front of the mirror. It's understandable, but the audience don't cut you any slack if you look like blank!!! Not to mention the judges also, but I did well even though I beat out one guy for third place, but I was pleased and didn't quit.


Darvis:  What's your age?

Van: I'm presently 54 years young

Darvis: How do you stay in  such great shape in your 50s?

Van:  Love for fitness and I believe its a gift from God not only to myself but to anyone who choose to believe and accept!

Darvis: What advice would you give someone who's trying to get fit over the age of 50?


Van:  Well, I would suggest to judge your body with realistic expectation in regards to your goals and the time limit and level. Keep it simple at all possible because the fitness world makes a lot to cash on people being ignorant and just plain stupid. Stay on food as much as possible and only turn to supplements when you can't prepare your meals or eat out healthy. You get out of fitness what you put into it, so working out and talking on your cell phone at the same time will not get it. Don't join a gym right off, but work out with a program like P90X or less intense. Many people make the mistake every year joining a gym and only giving it a month or 2 and its back on the couch. But what ever you do DON'T GIVE UP!


 Darvis: You compete in All Natural bodybuilding competitions, what does that mean?

Van:  Well, it means alot to me for I can honestly say I have never taken a steroid for muscle growth, just plain determination and learning as the years went by. It's been a tough road but a blessing also. I'm still having fun with this, so the sky's the limit.

Darvis: How do you get ready for competition? When do you start training?

Van: Well, I choose and commit to the show that I want to do and question myself how long do I believe it would take me to get in contest shape? I have to say that's been my biggest challenge of leaning out, so my learning is I would recommend to any one that's natural, don't get no more than 3% or 10 pounds over your competition shape for I found in my 50s just looking at a stack of pancakes I can gain 5 lbs.or more. My training is basically the same year round unless I discover something that helps me improve. Other than that it's either watch the mirror closely and cutting back on just enough carbs to train with high protein and low fats of course.

Darvis: What's your training program in competition mode?

Van:  Training mode is basically the same but one other thing, if at all possible I train twice a day if I can and go at a time when I'm not around people that I know well. Conversation is a killer !!!


Darvis:  What's your program like off-season?

Van:  My training program off season really doesn't change. People, or some gain 20 or more pounds and maybe power lift to add more muscle but mine is intense all year long, so I feel its stress free by keeping it simple and realistic.

Darvis: What's your diet like in competition mode?

Van:  Well I hate to say but I really don't like to cook. So to keep from spending much time in the kitchen I eat almost the same thing each day which consist of Oatmeal, Chicken breast (broiled), mix vegetable bag from Sam's and water.When I cheat its pancakes with lots of helpings. I do add some lean cuts of beef from time to time and my supplements in the form of  Isopure protein powder, Universal Animal Pak, and Qivana's Prime Nitric Oxide Activator.

Darvis: What's your diet like off-season?

Van:  Its the same off season, I just eat out more and play in the candy store

Darvis: You won your Pro Card in natural bodybuilding, what does that mean?

Van:  Winning my pro card is a great accomplishment for I can compete for cash and prices along with possible endorsements.  I know I'm long in the tooth but I'm having fun with this and I plan to take it as far as I can because God wants me to be the best I can be. Actually I have 2 pro cards(NPA and NGA) and I'm going for the ultimate WNBF hopefully in 2013.


Darvis: What do you consider your greatest accomplishment?

Van:  Not to change the subject, but the biggest and always will be, is what God's done for me through his son Jesus which made it possible for me to become a child of His. Winning my pro card in bodybuilding is just the start for I believe there are greater accomplishments still to come and I'm willing to work hard for it. As long as I'm healthy and this sport presents a challenge and fun, I'll compete. But bodybuilding is in my blood, meaning its a gift and it benefits the human body so I'm hooked for life and proud to say so.           

Get Fit And Lean In 15 Days

Image via WikipediaI've been searching the web recently for credible information on exercise and fitness.  I'm amazed at the huge number of programs promising dramatic results in as little as 15 days.  I'm a certified personal trainer, fitness author, and competitive natural bodybuilder and I know better than to subscribe to one of these programs, but the general public does not.

While achieving dramatic results from your fitness program in a short period of time is possible, the probability of sustaining your results for a long time is very unlikely.  It takes me 16 weeks of intense exercise and very strict dieting to get ready to compete in a bodybuilding competition, and I cannot sustain that peak physical condition for very long.  So, buying into those quick fix programs is a waist of your money, because you can't keep up the effort it takes to sustain the results for the long-term.

Staying healthy and fit is a lifetime effort which is most easily accomplished through balance and moderation in your diet combined with regular exercise.  The quick fix approach is just a short-term answer to a long-term problem.

As promised I'm starting a contest to giveaway a copy of my book Forever Fit and Firm.  All of the exercises that I have posted about over the last few weeks have come from my book.  There's only two requirements to enter the contest. 1. Become a follower of my blog and send me a comment stating your favorite exercise from one of my previous posts.  2. Become a Facebook Fan of mine and send me a comment telling me your favorite food.

The contest starts March 1st and ends March 31st.  Good luck!

Two Exercises For Strong Sexy Abs

Seated Ball Twist - Start

Seated Ball Twist - Finish

Here are two exercises that compliment each other to give you a strong sexy mid-section.  The seated ball twist develops the upper portion of your abdominal muscle, and also your obliques.  The vertical knee raise develops the lower portion of you abdominal muscle and also strengthens your lower back.  When you combine these two movements in one workout you really develop and strengthen your whole core.


The seated ball twist is a very good exercise for abdominal development and strength. Sit on the floor with a slight bend in your legs. Hold a therapeutic ball in front of you with your arms fully extended. Lean back slightly, pick your chest up high and pull your naval in. Now turn your shoulders to one side and touch the ball to the floor and then turn to the other side and do the same. A complete revolution counts as one repetition. Be sure you arms stay extended throughout this exercise. Breathing pattern is to exhale as you touch the ball to the floor and inhale as you bring the ball across your body.

Vertical Knee Raise - Start

Vertical Knee Raise - Finish

Vertical knee raises strengthens and develops your abdominal and lower back muscles. Position yourself on the machine to where your weight is resting on your elbows and your lower back is firmly press against the back rest. This is your start position. Exhale and slowly brings your legs towards your chest while slightly bending your knees. Lift your legs to a little higher than parallel to the floor and slowly return to your start position.

Do as many repetitions of the seated ball twist as you can and then immediately do as many of vertical knee raises as possible.  Repeat this cycle 3 times for a serious burn in your mid-section.

Inspirational People - Phyllis Gaukel, All Natural Bodybuilder

This is one of the first of a series of interviews with inspirational people in the health and fitness world. My first guest is Phyllis Gaukel. Phyllis is an all natural female bodybuider. She competes in shows that are drug tested so, all the competitors compete on the same level.

What I think is so inspirational about Phyllis is that she competed and won three of the top natural amateur shows just 15 months after have a beautiful little baby girl. That is an amazing feat for anyone.
So, here are some questions I asked Phyllis to find out a little more about her.

Darvis. Where were you born and where did you grow-up?

Phyllis. I was born and raised in Madison, WI.

Darvis. Who has been the greatest influence in your life and why?

Phyllis. My mom and my husband have been my greatest influences. My mom, also named Phyllis, was, and is always there for me. After my daughter was born she moved to Raleigh to help us, and be an active part of her life. In my youth and even now my mom has given me the confidence in following my dreams and gave me my strong faith in God. Eric, my wonderful husband, pushes me in the gym and shows me the patience and love that I need since I am a perfectionist and very hard on myself at times.

Darvis. What is your profession?

Phyllis. I am a third grade teacher at St. Raphael Catholic School. The kids love when I flex my muscles, race them, and do push-up contests with them.

Darvis. What got you into bodybuilding?

Phyllis. I was always a “Tom Boy” and loved lifting. I got more educated in this activity when I met Eric, my handsome husband. He is a big lifter and is also a scientist. With his expertise in science he has helped me better understand food combinations and the vitamins and minerals the body needs. In the gym we inspire each other to do that extra rep and just being together makes lifting that much more enjoyable.

Darvis. How long have you been competing?

Phyllis. I did a competition in Oct of 2006 when I was 23, then Eric and I moved to NC from Wisconsin. I was planning on doing another show in 2008, but 10 weeks out I was blessed with a pregnancy. Hence, I did not compete again until June of 2010 and I did three in that month.

Darvis. Tell me a little about your very first time on the stage. What was going through your mind?

Phyllis. The show was in INBF show in WI and it was a very popular competition. There were any amazing athletes and you keep comparing yourself to each one there. It can make you doubt yourself tremendously. Doing the show was freighting and the training was mentally tiring since it was my first time. I felt like a guinea pig the whole time- trying this and that and not really knowing how my body would react. I did it and did well for my first show…I learned a lot about my body and how best to treat it for peak condition.

Darvis. You’ve had an awesome year in bodybuilding. First place and overall winner of three major shows. Tell me a little about each.

Phyllis. I did an NGA, a NPA, and an INBF show. The NGA and the INBF were amazing, professional, and the INBF show was the most popular. I loved every moment! The NPA was very disappointing in may respects. The venue was a highschool, it was not organized, very small showing, etc…

Darvis You compete in All Natural bodybuilding competitions, what does that mean?

Phyllis. You take a polygraph test before the show and if you are an overall winner you also have a urine analysis test too. Now that is a real all natural show!

Darvis. You have a little girl how old is she?

Phyllis. I have an 18 month old. She was a big girl at 8 lbs 14 ounces and almost 22 inches. God blessed us with her on Feb. 5th , 2009.

Darvis. Any other children?

Phyllis. Not yet, but Eric and I would love a larger family!

Darvis. Bodybuilding is a very demanding sport. How do you handle being a wife and mother and being a competitive bodybuilder?

Phyllis. I live on 6 hours of sleep during the school year, and it is pretty much full-speed ahead until I go to sleep. I have a very supportive husband and we have a great relationship. My training is always consistent, but does change in in the summer and on vacation breaks than it is during the school year. I use more machines and do more super sets during the school year and more free weights and heavy lifting in the summer when I have more time. With having high expectations in the gym, at school, and as a mom and wife it is hard and there are many times I feel that mother and wife guilt. However, I need to remind myself that I have a GREAT job. I love teaching, I love kids, and I do get a lot of time off to be a mom and train the way I want. In regards to competing, I have decided to only do competitions in the summer, so to lessen the stress on me and my family.

Darvis. How do you get ready to compete? When do you start training for a show?

Phyllis. I increase aerobic and lower my carb intake…I tweek it all based on what I see in the mirror. I have only done four shows…was getting ready for one in 2008, but 10 weeks out I found out I was pregnant =) The time I allow myself really depends on what I look like on off-season. The least amount of time would be 12 weeks because my body responds best to, “Slow and steady wins the race.” If you cut too fast you can lose muscle and over train.

Darvis. What’s your training program in competition mode?

Phyllis. It changes based on the mirror, but this last show I was doing 5 hours of aerobic and 5-6 hours of lifting a week. Oh, and I try to do my aerobic in the morning before I eat.

Darvis. What’s your training program off-season?

Phyllis. I lift heavier, but still around 5-6 hours and 3 hours a week of aerobic.

Darvis. What’s your diet like in competition mode?

Phyllis. I have no ticks, my diet is simple and STRICK! I live on egg whites, boiled chicken, broccoli, almonds when needed, oatmeal, and repeat.

Darvis. What’s your diet like off-season?

Phyllis. It is still cautious. I eat like I do above, but eat out more, and enjoy cheese, popcorn, oil on my food, etc!

Darvis. You won your Pro Card. What does that mean?

Phyllis. I can compete for money and prizes on the national level for the NGA and WNBF (this is the pro version of INBF). The NPA was a small show and not a pro-qualifier.

Darvis. Are you planning to compete in any professional shows?

Phyllis. I am not sure because if I did I would only do it in the summer and we are wanting more children, so I am putting it in God’s hands.

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