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Penny Higgs Interview and Bikini Photos

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Photos by White Six

How/when did you get started in training and living a fit lifestyle?
I’ve pretty much grown into this lifestyle since being introduced to dancing as a kid. Living a very demanding athletic life, choosing dance as a career has meant I’ve had to be the healthiest version I can be. I’ve always been thicker/muscly, even growing up I was learning how to eat right for fuel, whilst the other kids were eating chips and lollies, (I envied them of course). I’ve always been able to put on weight super easy, not a great trait to have, but because of this, I’ve lived a very healthy lifestyle which can only be a positive thing.

>> Buy the issue that Penny Higgs is in below.

You’re like a triple threat, you’re a model, a photographer, a dancer… what is the most challenging thing about being in the fitness lifestyle industry?
I’ve never thought of myself as a triple threat, but I like that, I’ll take it I feel it’s not enough to be one thing, I have so much to add to my skill set, I have a creative brain in an impatient body, my most challenging thing is prioritising what needs my attention each day, balancing and fitting in everything I can, whilst also putting my personal training and health as a priority. Learning to say “no” to something in order to fit in my own training, conditioning and meal prep. I can’t let myself go whilst taking care of business, I come first, I am the business and there is no business if I’m out of the game.

Tell us when did you first fall in love with dance?
Sounds cliché, but from the moment I started. I did my first class as a kid at 12yrs old, I was a late starter. From my first class, I knew I found my “thing”. And then it shaped my life from there.

Also check out: Tahlia Christou: Fitness Influencer Spotlight

Do you listen to music while you train? If so, what’s your favorite type of music you like working out to?
I have to listen to music when I train, there have been times I’ve forgotten my headphones and I’ve had to call it a day. Music is my motivator whilst I train if I’m lifting I’ll be listening to gangsta hip-hop tunes. Every time.

We know you train fitness classes.  What is your current “personal” training style, routine or split?
My training is a combination of compound strength training and functional fitness. I love weights, but also using just my own body weight can be an absolute killer workout. And of course, keeping flexible is essential for what I do, so I always stretch for a good 10-15mins at the end of a weights/body weight session.

What are your favorite clean foods and splurge foods?
My every day clean food obsessions are – avocado, eggs, peanut butter, kind of clean, but could also be my splurges at the same time given the calorie density. And my splurge hands down, hot chips. Because carbs are life.

What’s your most memorable photo shoot or the funniest thing that’s happened on a shoot?
Aaah, that’s a hard one, I’ve had many outfit malfunctions on shoots, but no one batters an eyelid when a boob pops out on shoots, it’s always so professional, everyone is about the job. So with that being said, I have to say my most memorable shoots have been about the locations, so dreamy you can’t even put into words. Shooting in Fiji and Maldives are at the top until I tick Mexico off the list.

If you were trapped on an island, what 3 things would you bring with you?
Music, a good sports bra and a good pair of kicks. I’ll find coffee, pants, and coconuts on the island. Coz I’m resourceful like that.

What is the craziest thing you’ve ever done?
Probably going on Big Brother the reality show, not sure if it’s crazy to me, but to the average person, bearing your soul without a filter to your whole country for judgment could be slightly crazy. I say its lit.

What is your greatest strength?
Being able to keep going, picking myself up and never giving up. No matter my circumstances, with all odds against me and little support, I’ve never given up. And I won’t. I won’t settle for a mediocre life and that means never giving up when you get told no.

How do you measure success?
Success is different for everyone, my success lies in the experiences I’ve had, personal achievements in my industry and my health. I’ve created a lifestyle for myself that I love, I wake up every day with things I look forward to and it’s simple things, not a measure of money and material possessions. Happiness and health is the success.

What are your hobbies and interests outside of the gym?
I love anything that involves a good late breakfast and coffee when I have the time I also love to get in the kitchen and make raw cakes and healthy snacks.

What tips do you have for a beginner at the gym?
Don’t be afraid of venturing into the weights section, there’s a huge misconception that women will bulk up from weight training, when in fact I believe it’s the best way to shape your body. And don’t be too hard on yourself, a shocking workout is still a workout, we’re still lapping those sitting on the couch. I also believe stretching isn’t talked about enough, so lift, and then stretch. It’s essential for injury prevention and keeps you agile. We want to build long lean muscle, not short bulky muscles, well that’s me anyway.


Penny Higgs’ Workout Routine:

10 x overhead shoulder press 20kg bar
10 x bent over row with 20kg bar
Repeat twice.

10 x bent over row with 30kgs
10 x leg raises on dip bar (second set leg raises with oblique variation)
Repeat twice
10 x chest crossover on cable machine
10 x lat pulls on cable machine
Add holds in contracted positions and controlled slow release.
Repeat twice.

10 x lat pulldown narrow grip (second set wide grip)
10 x seated dip 40kgs
Repeat twice.

20 x weighted plie with 60kgs (plie also known as sumo squat)
Stretch, then repeat.
Core work on the decline bench for 5 mins.
20 x Decline Leg press with different weight variations.
Stretch then repeat.
10 min stretch on mats.
Finished.

Follow Penny Higgs on social media: @dancinpenny


11 Questions

Tahnee Sheehan: Fitness Influencer Spotlight

11 Questions with the new “IT GURL” in the Australian Fitness Industry

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Photography by @ABCCreative

Tahnee Sheehan is. Becoming the new IT Gurl in the Australian fitness industry. The WBFF competitor and cheerleader for the Gold Coast Titans is making a name for herself with her girl next door looks, skills in front of the camera and world-class physique, we can’t wait to see more of her in the future as she takes this industry by storm. 11 Questions with the gorgeous and phenomenal Tahnee Sheehan.

Also, check out: Tahlia Christou: Fitness Influencer Spotlight

How and when did you get started in training and living a fit lifestyle?
I originally started my fitness journey through my love of dance. I was studying full time and using the gym as a means of keeping ‘show fit’ and feeling confident during my performances. This was only the beginning! I had no idea, just how important living a fit lifestyle would become to me!



What is the most challenging thing about being a fitness model?
Definitely, your offseason, especially if you’re a fitness competitor. It’s really easy to become disheartened knowing that you can’t stay competition lean all year (unfortunately). So it’s super important to remind yourself that without these periods, there’s no room for growth both physically and literally!

Do you listen to music while you train?
Absolutely! If I’m not dancing in between sets, then there’s something wrong with me. Music is crucial to my workouts and god forbid if my headphones die… the gym better have a banging playlist on.

What is your current training style, routine or split?
I’m in a growing phase at the moment so my training days are as follows:
Hamstrings, glutes & calves
Shoulders & abs
Quads (ouch)
Tris, bis & abs
Back & rear delts
Shoulders & glutes

What are your favorite clean foods and splurge foods?
My favorite clean meal would have to be the good old eggs and avo! I add spinach, asparagus and mushies to add some volume and I sneak some garlic in their too (one of my faves). As for my cheat meals, my weakness is definitely a burger and fries with a side of Kit Kat! I love chocolate so much that during my prep I’d often bargain with my coach to let me ‘skip’ my cheat meal and have a whole block instead.

What is the craziest thing you’ve ever done?
I gave up caffeine for a week once. Right? Who in their right mind would do that!

What is your greatest strength?
I think my greatest strength would have to be my determination. I know that there’s always going to be someone out there who’s stronger or leaner or more symmetrical when it comes to competing, but I’m determined to never give up; to keep pushing until I am the best possible version of myself. Then when I reach that, I’ll push again until I beat her.

What tips do you have for a beginner at the gym?
Just get started! Walk into the gym with your head held high and don’t get embarrassed because you think everybody else looking at you, because 9 times out of 10 I can guarantee they’re looking at themselves. Then once you’re feeling confident, you can fine-tune your workouts by finding a PT, working with a coach, even jumping on YouTube is a start!

You’re a WBFF competitor, how is it competing against some of the best physiques in the world?
I thrive off a challenge and that’s why I chose the WBFF. I knew that it was never going to be easy to compete, given that the standard was so high, but I’d much rather feel like I earnt my place amongst the best of the best than get lucky by half-assing it. I’m definitely a go hard or go home kind of girl and when it comes to competing, if you can add the glitz and glamour to a hard earnt bod, how could you not choose the WBFF?

You’re also a cheerleader for the Gold Coast Titans, how did you get started in cheerleading?
I originally auditioned for the GC Titans as I wanted to further develop my dancing through the use of stunts and tumbling. I fell in love with the close-knit family that you create each season in the squad! You train as a team putting in the hours of hard work and then you get to showcase it all by performing in front of thousands on the field. Such an adrenaline rush! I’ve been cheering with the Titans since 2013 and hopefully will continue to do so for a lot longer.

If you were trapped on an island, what 3 things would you bring with you?
Oooh, this is a toughie! I’d have to say:
1. Oscar (my puppy)
2. My toothbrush (obsessed with dental hygiene)
3. Tanning oil (if I’m stuck there, I may as well tan right 🤷🏼‍♀️)

For more of Tahnee Sheehan
Height: 163cm / 5’4″
Weight: 57kg / 125 lbs.
Follow her on IG @tahnee.sheehan
Incredible Photography by @abccreative



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Gurls

Ashley Kaltwasser is a true Instacrush

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Photo by @harrylhgfx

Ashley Kaltwasser is the winner of Ms. Bikini Olympia 3 different times. She has created ripples in the bodybuilding world. She is a professional athlete as well. She has been at bodybuilding for quite a long period of time. She started gymnastics when she was just 4 years old. She entered her first bikini competition at the age of 23. She was also able to get the Pro card within 2 years. Her accolades and achievements are not just limited to these.

Also, check out: Listen to Ashley Kaltwasser on The Fitness Gurls Podcast

Over the years there have been models and fitness enthusiasts who have been inspired by her. She is also popular on social media through which she keeps on inspiring other females to take up bodybuilding.

Her aim is to inspire as many people as possible to take up bodybuilding so that they lead a healthier life. That is why she constantly shares her photos and other accolades which she has won on social media to inspire others and make them understand that such achievements are actually possible as well. Ashley Kaltwasser has become a role model for almost all the models who are interested in the world of bodybuilding and need someone to look up to.





The Queen is back!! You are our favorite IFBB Bikini Pro of all time, what made you want to step back on stage?
Wow, I am your favorite? *Blush* I’m very flattered, thank you! Well, I never really announced that I was “done” just needed a lil break that’s all. The pressure at the top can be too much sometimes. I felt overwhelmed and felt the need to be perfect. This wasn’t because of anyone but myself. I am often too hard on myself and my competitive drive can be too much for my own good sometimes. I needed some time off to remember and realize WHY I LOVE THIS SPORT SO MUCH!

You have one of the most beautiful physiques to “ever” step on an IFBB stage, that first show back, did you feel at home, or did you have a few jitters?
Ah, this is such a complimentary and positive interview, I love it!! I definitely had the jitters. I was so shaky and nervous. But ya know, a lot of people associate nervous with negative. I’m nervous all the time, always have been and always probably will be! Being nervous means that I CARE. If I’m nervous it means it’s something that means a lot to me. I try to turn most of those negative jitters into EXCITEMENT!

You’ve been gone for a couple years, there’s a new champ on that Olympia stage, new challenges. Would you say you’re the underdog coming into the Olympia?
I’ve only missed a year at the Olympia (2017) but since then so much has changed! Lots of new faces and the talent pool just keeps growing each year. There are so many amazing and beautiful girls that I will be competing with. A lot of these girls are rookies just like I was when I first won. I would say YES I am one of the many underdogs that will be competing in this year’s Bikini Olympia.

After the Olympia, what’s next for Queen Ashley?
Queen? I like the sound of that lol! Well a day after the Olympia, I will be driving straight back to LA to catch a flight that leaves the following morning to Korea. That’s because I will be competing in the Asian Grand Prix the following weekend! It’s going to be a craaaaazy week I am tellin’ ya. The next show on my radar is the Japan Pro Show in November. I cannot wait for all of these exciting events! I love Asia, and I love Asians. They are just so awesome! It’s going to be a great year.

📷 @seeleyfoto

A post shared by Ashley Kaltwasser (@ashleykfit) on





🍦 + 👙= 😌 . . bts @brendononeal

A post shared by Ashley Kaltwasser (@ashleykfit) on

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Gurls

Hope Beel Dropped a Gorgeous Bikini Photo

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Photo by @justinmartinphoto

Over the weekend, our good friend and 3x Fitness Gurls Magazine cover model, Hope Beel posted some awesome bikini photos on Instagram and IG Stories. One of taken at Hope Beel’s second favorite city, Tulum Mexico by Justin Martin.

Also, check out: Hope Beel is the Queen of the Beach

The IG Stories were epic! Hope Beel is on a floaty, showing off one of the most beautiful physiques in the world… and the other with her girl-friend Tina Nguyen.





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