TankTalk – Page 8 of 9 – FRANK'S FITNESS

ATHLETE SPOTLIGHT – IHESHA STANFIELD – CATONSVILLE CONQUER

TANKTEAAAAM!  Today’s athlete spotlight is on the 2016 Catonsville Conquer Bikini Open ‘B’ – 1st place champion and 2nd place overall !  – Ihesha Stanfield.  Kick ass in the figure class Ihesha!


Always being an athlete, Ihesha gained her “freshman 15” after she graduated

from college, going from a size 4 to a size 12. With help from some gym friends and a trainer she was able to drop the unwanted weight and decided to become a personal trainer so that she could help others lose weight and get healthy.  She first stepped on stage during the NPC Gladiator back in November of 2014.  After undergoing emergency surgery September of 2015, Ihesha stepped back on stage to compete in the Catonsville Conquer, her first OCB show, and took home 2nd place overall in Bikini.  She has since decided to move to figure and is excited for the transformation her body is about to undergo!

 

COACH SPOTLIGHT – RACHEL PRAIRIE – CATONSVILLE CONQUER

TANKTEAM!!  It’s Coach Spotlight time…. Today’s Coach is Rachel Prairie.  Rachel traveled to the Catonsville Conquer from NC.  Her client – Matthew Phippen took 1st in physique!!  Kick ass Rachel and Matthew!

 


 

Trainer Chick, Owner of Rachel Prairie Fitness, and Coach of team Natural Born Killer. Raised in MN, Navy spouse, current location NC. I like to laugh until my face hurts. Be outdoors with my animals and FitFam. Natural Physique Pro. Competitive athlete. Writer. Empathetic listener. I love breakfast. Relentlessly raising the bar; setting and smashing goals. 

I’ve been in health and fitness for nearly 10 years. Being a multi-dimensional trainer has served me well, and being passionate to the point of obsessive makes me an unstoppable force. I ask my clients to do more. I ask them to be more than average in everything they do. We hustle, together, every day; we’re out to change the world.

I offer solutions for people of all sorts: weight loss to hard gainers to show prep to health and vitality; the more variety the better!  Either Personal Training Program Design: I plan; you execute, anywhere -or- Local Training: 1 hour sessions 2-3x week; you choose the location.

@rachelprairiefitness FB/IG/WP

ATHLETE SPOTLIGHT – ERIN COOPER – CATONSVILLE CONQUER

TANKTEAM! Today’s spotlight athlete is Erin Cooper!  Erin competed in the 2016 Catonsville Conquer and has been working hard and making those gains for the next show!  Check Erin out at:

http://www.erinsdelights.com/

@erincooper_bakesandlifts

erin3


My name is Erin, I’m 34 and a mom of 3! I’ve always been into fitness, especially after having my kids. I started about 9 years ago with a little aerobics group and I also joined a gym. I honestly felt lost in the gym and a little intimidated working out by myself. I stuck mainly to cardio and extreme dieted-yikes! I did this for years, not getting the results I really wanted, I sought out a trainer and that’s where it all turned around for me! I was introduced to weights and eating a better diet (MORE food, yay!) after achieving great results, my trainer suggested the idea of competing. I thought he was CRAZY! I researched it, liked what I saw, and decided to go for it! Why not?! Fast forward 2 years and I’m in love with bodybuilding and competing.

I compete in bikini, and it’s been the most rewarding experiences ever. I’ve come in last place, I’ve come in 2nd place, and I’ve placed in the “middle”. It’s not about a trophy or placement for me though. It’s about the challenge and progression, and meeting awesome people that I can show love and support to, and lean on them for the same. Right now, I’m training for the OCB Nationals coming up this October, 2016!

I also have another exciting endeavor I’m tackling in just a few weeks: the Mrs. Maryland pageant! This pageant has come at just the right time in my life. Physically, bodybuilding has given me so much confidence to get out there and rock my swimsuit and evening gown. Mentally, I’m ready to have this platform to promote what I’m so passionate about: health and fitness! Cheers!Erin1

 

FREDERICK RD. FRIDAY – CATONSVILLE!

TANKTEAMM!!  Life is great in 21228.  Last night kicked off the first Frederick Rd. Friday in Catonsville, MD.  What a turnout, Catonsvilllle!  Saw tons of familiar faces, old friends and met some great people -had a blast.  Come check out some live music, drinks and great food.  The BBQ was goooooood.

Frank’s Fitness will be at the Catonsville Chamber of Commerce booth most Fridays this summer, we will have some SWAG!  Kick off your Friday night right and come on down!

TANK OUT!

 

 

 

FRENCH MUSCLE TOAST

TANKTEAM!

Remember last month when I said I’d make some Shredded Chef recipes?  FINALLY!! Here is round one…… FRENCH MUSCLE TOAST!

Sounds sexy and bad ass all at the same time, and let me tell you, it is.  True story – This french toast is the bomb.  If you’re looking for a quick, tasty breakfast packed with macros this is some ammo for those #gainz.

The recipe called for 2 scoops of Vanilla Whey.  I went to the supplement shelf and boom a travel size optimum 100% Whey Vanilla Protein container.  Cracked it open… IT WAS CHOCOLATE…   Hashtag traveling macros probs. opchocBut protein is never in short supply around here, and luckily, I had a left over Animal Banana Cream Whey…. because THIS MADE THE RECIPE DELICIOUS!

frenchtoastcollage

Try this recipe, add your own variations!  Post some pics and some comments.  TANK OUT!

FRENCH MUSCLE TOAST
SHREDDED CHEF
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Ingredients
  1. 1/2 cup 2% milk
  2. 2 eggs
  3. 2 egg whites
  4. 2 scoops Animal - Banana Cream Whey
  5. 1/2 teaspoon cinnamon
  6. 4 slices multigrain bread
FOR THE TOPPING
  1. 1 Banana
  2. 1 tablespoon grape jelly
  3. 1 tablespoon water
Instructions
  1. Mix the milk, eggs, and egg whites together in a bowl. Then mix in the protein powder and cinnamon and beat until completely mixed.
  2. Soak a slice of bread in the mixture until soggy (I like to let it sit for 30 seconds or so).
  3. Coat a pan with cooking spray and heat on medium-high heat.
  4. Put one or two slices of bread into the pan and cook for 2 minutes or until golden brown. Then flip the slices and cook the other side for another 1 – 2 minutes or until fully cooked. The bread should no longer be soggy but firm instead.
  5. While cooking the bread, mix up the fruit and water in a bowl. Top off each slice of bread with a spoonful.
Notes
  1. Excerpt From: Matthews, Michael. “The Shredded Chef: 120 Recipes for Building Muscle, Getting Lean, and Staying Healthy (The Build Muscle, Get Lean, and Stay Healthy Series).”
FRANK'S FITNESS https://franks.fitness/

PROJECT SHREDDED CHEF

TANKTEAMMMM!

It’s time to step it up in the kitchen… DIET DIET DIET.  I need some new recipes and searched far and wide for a “bodybuilding” recipe book worthy of the TankTeam.

 

Books like that exist?

Yes! Enter: The Shredded Chef: 120 Recipes for Building Muscle, Getting Lean, and Staying Healthy by Michal Matthews. After a quick look the recipes look gooood.  TankTeam will be posting up our Shredded Chef creations  and reviews later in the week.

 

ALL ABOARD THE GAIN TRAIN!

TANK

ARNOLD CLASSIC 2016

TANKTEAM

Frank’s Fitness invaded Columbus, Ohio and hit the Arnold Classic 2016! Describe the weekend? HOLY SHIT! Jam packed!

POWERHOUSE GYM

First on the Agenda? Watching Arnold accept the Powerhouse Legends award.   Seeing Arnold accept this award was truly once in a lifetime… THE MAN HIMSELF! Arnold is my inspiration to achieve dreams, give back and stay hungry. Powerhouse Gym co-founder Will Dabish, presented the award to Arnold and was cool enough to stick around for a photo op. Thanks Will!

THE EXPO

Wall to Wall!! The people, the vendors, the athletes on the concourse stages. Two days was not enough time to hit every booth. I want to thank MHP, Victor Martinez, Jon Andersen, Jessie Hilgenberg, and Dan Gronkowski.

THE BAILEYS

Picture this, you’re shrugging, hittin those traps… You look over and Dana Linn Bailey is shooting the cover of Muscular Development! Damn., if that’s not motivation I can’t tell you what is. Awesome to see and meet the Baileys at the Powerhouse gym in Columbus. Next stop Warhouse!!

EPIC weekend and we will be back next year!

TANK

OCB CATONSVILLE CONQUER – 2016

TANKTEAM!

The show CONQUERED!!!  I want to thank everyone who made the show a success and the athletes for bringing it!  #catonsvilleconquer


 

BALTIMORE SUN COVERAGE

OCB INSIDER MAGAZINE COVERAGE

RESULTS

STAGE PHOTOGRAPHY


Regina Crosco –  Show day Vlog

Erin Cooper’s Bikini class – Pre Judge

Herb Lee’s – Stage Routine

Head Judge Medina Roberts – Feedback

 


TIGERFITNESS SWAG – GET IN GEAR!

TANKTEAM

We are proud to announce TigerFitness.com will be supplying SWAG for the athletes of the Catonsville Conquer!  Thank you TigerFitness for supporting the Conquer!TFSwagFFStop looking in the mirror, deciding if your physique is stage ready.  Follow this TANK guide to get your ass in gear –

  1. Register online for the Catonsville Conquer.
  2. BELIEVE IN YOURSELF, this is your time to shine.
  3. Practice, practice, practice posing – Find the poses that present your physique in the best possible package.
  4. OWN IT ON STAGE

 

 

 

 

It all starts with registering, once your name is in the books your mindset will change.  Believe in yourself, this is your day.

TANK

 

 

ANIMAL CAKES! UNLEASH….

In today’s installment of… You used to call me with your Macros  ANIMAL CAKES!

TANK TEAM

Are you looking for a quick, easy to make breakfast gain train?  Look no more.. ANIMAL CAKES.  No excuses to skip your macros in the morning.  Check the recipe and post up how good these pancakes are in the comments section.

ANIMAL CAKES
UNLEASH THE PANCAKE BEAST
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Ingredients
  1. ½ Cup Daily Chef Pancake Mix
  2. 1 Cup Milk
  3. 2 Scoops Animal Whey
  4. 1 Egg
  5. Butter
Instructions
  1. Heat your frying pan, add butter.
  2. Mix all of the ingredients in one bowl, get the lumps out!
  3. Pour batter into pan, wait for the bubbles on top of the heated batter and FLIP IT. FLIP IT REAL GOOD.
  4. Aaaaaaand DONE. BOOM! GAINZZZ.
FRANK'S FITNESS https://franks.fitness/

AnimalCakes1

 

Now go EAT!

TANK