Author: stefanienadine

Project AD front man Alex Frekey sits down with IFBB Bikini Pro And Project AD Athlete Ashlyn Brown to discuss, bodybuilding, training, nutrition, staying in track in lock down, and of course Project AD!   

IFBB Pro Brad Rowe - Training, 10 Weeks Out From The Arnold Brazil : Brad discusses his training regime and how he incorporates AD's Raging Full and Aminotaur into his schedule. Do You Have The AD Gene https://www.ProjectAD.me https://farm.projectAD.me Be part of it and #JoinTheHerd 

As a coach, I have been fortunate to work with people of all walks of life. Military, first responders, business owners, labor workers, stay at home parents, people in school, working multiple jobs and much more. With that being said, I have been able to see how busy people truly are and how much ...

The physical costs associated with Powerlifting are discussed regularly. How gruelling training is, the aches and pains you will face, and the mentality needed to succeed in the sport. What’s not talked about as often is how much cash a person should expect to spend preparing for their first ...

These days there is always a new craze when it comes to training, the majority follow what is popular and current rather than actually focusing on what works for them. Every week we here of a new training style or method, it happens so much I can’t even keep up. For decades bodybuilders at the ...

Ok so we hear the motto "All Gas No Breaks" all the time. Essentially it means you're grinding away 24/7 to reach all aspirations in life. There are two camps out there. One that supports this theory and ones that think you need both a mental and a physical break at times in order to properly focus ...

What cardio machine best suits you? When you train a muscle group you train with a purpose and it should be the same when it comes to your cardio. There are different cardio machines for a number of reasons. Some target the upper body while others pay more attention to the lower. There are many ...

Now I am by no means the most confident person! I grew up very shy and quiet and I still can be to a degree in certain social situations! (I’m an introvert, always have been always will be!). But I would definitely say that I am more confident than I used to be and it is something that continues ...

So no body really discusses if you “need” a coach per say. To be honest, with years of experience of seeing so many different clients and learning their length of knowledge. I honestly feel most can benefit from a coach. There is way to much false information online. As well as so much different ...

The industry these days is full of conflicting information especially when it comes to different types of training, it seems every week there is a new “BEST” training method or approach and the majority buy into the hype and follow what is popular and current. I’m going to strip it back ...

With the new year ringing in, one of the number one goals for most is to get in better shape. Gym memberships boom, online coaches and personal trainers thrive, and supplement companies push thermogenic like the ice age is upon us. People step into gyms and get up early and go for jogs or even ...

Every athlete knows how to push themselves. More important than knowing how to push yourself is knowing when to hit the breaks, and slow down.  Im learning this myself first hand. Let me explain how I was burning myself out without realizing it. I had spent almost 2 years running myself into ...

BEING THE BEST SUPPORTER THAT YOU CAN BE Being in a house where someone is getting ready for a show it takes EVERYONE’S support to be fully successful. Not having the support of one person can have such a negative impact on an athlete not only mentally but physically. I’m not saying it’s ...

The last Thursday of this month is Thanksgiving. A word that is synonymous with four letters, FOOD.  It is no secret that Thanksgiving for most is a day of guiltless gluttony with family and friends. For most they don’t even hesitate to eat their fill of pies, stuffings, and dressings.  If ...

The importance of a good offseason is just as important as a prep. Unfortunately at times, People tend to think that just because you’re not getting ready for a competition, that it’s not important to stay on a regimen. Overall whether I’m prepping for a show or in offseason, I like to have ...

Stef Nadine's Glorious Glute Workout Resistance band warm up Kickbacks superset fire hyrdrants - 15 reps each No rest - you should alternate legs until you have completed 3 rounds of each on both legs. Bridge with abduction 3 sets 12 reps Lying on your back with you knees bent, drive your hips ...

Everyone knows that bringing up your legs is not an easy task, below I’m going to give you all a detailed workout that will push you to the limit. When we think about leg training or training in general we MUST focus on connection and contraction over weight, loading up the bar may look ...

I get questions non stop by seasoned competitors and newbies alike. What's the best supplement on the market to help...blah blah blah blah. My answers usually shock them. First and foremost the best thing you can do for your body for whatever the goals may be is to eat a healthy diet according to ...

Bodybuilding can be a selfish sport. Having a family and being all in in fitness can be challenging. In the end, Family will come first. This doesn’t mean you can’t get to your end goal. If you’ve put that in your head, that you won’t reach your goal, you’ve already lost. When you want ...

Can you say with complete certainty that you give your significant other the same energy and effort you give your training or prep? Bodybuilding and Powerlifting are selfish endeavors, that often result in leaving the competitors other half on the back burner. On a day to day basis recount ...

  When people begin a weight loss journey, it makes sense that they place a heavy emphasis on the number they see on the scale. It's easy to measure, it's easy to track, and it makes it very salient whether you're making progress toward the ideal body weight you've set for yourself.   So, ...

Why should we set goals for ourselves? To keep us accountable and motivated! It is important to set ourselves both long term and short term goals. Long term goals will of course take us much longer to achieve, so in order us to stay motivated we should also set ourselves smaller goals to work towards. ...

As bodybuilders and fitness enthusiasts we all have a secret love for food but the question is when and where do we implement these “cheat meals”? How often and are they beneficial? First thing you have to take into account is what phase of training are you in? Are you looking to gain muscle ...

One of the biggest questions I get from peers and up and comers is how do you travel with your food and supplements. As we all know the grind never stops and in life we often have to travel for things aside from vacations. I have perfected the travel and food issues...... I just fast the entire ...

Have you ever noticed when you learn a new exercise, it’s hard? Not just a little bit hard, but A LOTTA BIT hard. It’s awkward, it requires a lot of effort, and it generally feels like it’s never going to get easier. Until it does. Eventually, the thing that was so challenging the first time ...

We always hear about physical recovery. We are sure to get enough nutrients, take the right supplements, take rest days off the gym, we even go see massage therapists, chiropractors, physiotherapists (and the list goes one) to make sure our bodies are staying healthy. But what about our minds? How ...

I will be the first to admit it: I don’t have competition experience. I won’t be the one to tell people how to prep for a show or how to stay in shape and be ready for the stage. That isn’t where I have a lot of experience. What I do have plenty of experience in, however (unfortunately), ...

Land of the selfie, home of the cliche. Thatʼs what a vast majority of social media has become. It doesnʼt take long to scroll through an Instagram feed and notice how similar and almost dogmatic most post are. Iʼd like to preface this saying I too have been guilty of being drawn into the trap ...

Are you a perma-bulker or a perma-shredder? For some in the industry it's all about chasing those gains, others prefer to be lean and mean year round. Both can have severe hindrance to your big picture goals. The perma-bulker, is always worried about looking big and round year round. While adding ...

Comparing your life to another is one of the worst things your can do to yourself. When you compare yourself to others you’re pretty much setting up for self-destruction. Everyone lives a different life. We all have had different experiences, prioritize our obligations differently, and are in different ...