Author: Fawnia Mondey

Have you become bored and tired of your same old workout routine? Has your progress stalled and hit a plateau? Well, it’s time to kick your fitness program up a couple notches and bring some much-needed excitement to your exercise regimen! Below are some great ideas for you to implement so your workout routine stays fresh and new. Go Outside and Get Some Fresh Air Make a trip outdoors and enjoy the sunshine. If you are like most people, you work inside all day long and are probably bored with the daily repetition. Take your workouts outside and try some jogging, biking or…

I was about 13 years old when I had my first cup of coffee. At that time I was in a rebellious stage and trying new things. The act of drinking coffee was something adults did and I was ready to “grow up” and experience life-like a grown up! What I didn’t understand at that time was that caffeine was one of the most common drugs used around the world by millions of people every single day. What is Caffeine?  The drug contained in coffee. A bitter white alkaloid derived from coffee (or tea) and used in medicine for a mild…

We have all been blessed with different body types. Some may think of their derrière as a blessing, while others would say their booty is a curse! I recommend working with what you have so you can turn your butt into your sexiest and most beloved body part! I have outlined some of the most effective and proven butt blasting exercises below for you to follow. When it’s time to train your lovely lower body, choose three exercises from the list and include them in your booty workout. Consistency with your training routine and diet is the key if your goal is to…

I am an actress, dance instructor and fitness model. During the summer of 2000, I worked in Prague, Czech Republic, shooting “Dokota Bound” and playing the lead. In the summer of 2001, I returned to Prague, and played the lead in “Cries of Innocence”. Below are some of my accomplishments: Started off 2002 with a bang, I posed for Playboy’s special editions: ‘Natural Beauties’, ‘Lingerie’, and ‘Book of Nudes’. In February of 2002 I visited New Orleans and represented Maxim Magazine, attending many of the pre Super Bowl parties. In April of 2002 I won the model search for Malibu…

Working out and eating clean go hand in hand. I have found that when I start working out on a regular basis I want to choose healthier foods. Same goes for when I am eating really clean with healthy portion sizes which allows me to have more energy to workout. Below are some of my top tips to lose body fat while staying healthy. Remember how great working out makes you feel? Sometimes I dread my workouts but I know that after about 10 minutes I am glad to be there along with everyone else who made the same choice…

Is This You? About two months ago, you finally started the typical bodybuilding diet. At first it was a bit of a challenge but after the first week, you had everything under control. Gone were the days of having to snack on some chocolate, or enjoy a little garlic bread with your salad. Each night you prepared your food for the following day, and like a soldier, you knew exactly when and what to eat. You felt as though you had the entire diet maze all figured out, and would be lean for the rest of your life. Eight weeks…

Practice Being Positive Agree with a friend that for one week, neither of you will complain but rather focus on the good things in your lives. You may find it hard at the beginning and probably expect quite a bit of silence but you’ll notice that focusing on the positive will make you feel better. Not to mention the fact that you’ll build a stronger immune system and in the long run you’ll catch fewer colds! Remember, your life-cup is half full, not half empty. Live With Your Eyes Wide Open Color equals life. Breathe in the shades of the…

Question About Diet and Nutrition This question is directed to Fawnia Mondey who is a ShapeFit fitness model and writer. I find you very inspirational. You look amazing and all your hard work sure has paid off. I don’t have as much of a problem exercising as I do eating “clean”. The more I think about nutrition, the more I crave ice cream, and I will go out and get some. I’m sure you know the feeling of disgust after pigging out, but I guess that is what happens when we deprive ourselves of certain foods. The end result is…

It suddenly all became clear to me and it was like something inside of me clicked. How can someone lose weight, primarily body fat, by using something called the glycemic index (GI). Chris is a friend of mine who is in excellent shape and he called me one day because he wanted to have lunch. We met at a Japanese restaurant for sushi and his reason for calling this meeting was to talk with me about nutrition and how food works within our bodies to help or hinder us in reaching our physique goals. This was many years ago at…

While preparing for the British Columbia Championships several years ago, I found myself in the largest blackout in Canadian and American history. This meant that I would be without power which translates into no gym time, no fresh chicken, or even gas for a taxi to get anywhere. It was just a few weeks from my figure show. I was in shock when I heard that I would be stuck in a hotel, stranded in Toronto, Ontario between flights as I traveled from Nassau, Bahamas to Victoria, BC Canada. My new “home” was actually in Mississauga and to create a…