Born in Russia, moved to Canada at age 13. Discovered as model at age 13, appeared in Sports Illustrated at 18. Featured on covers of Vogue, Elle, Harper's Bazaar and Sports Illustrated. Worked with major brands including Guess, Victoria's Secret and Bebe. Has over 3 million YouTube subscribers and 2 million Instagram followers
Sit-ups and crunches work central abdominal muscles. Leg lifts target lower abs and core stability. Bicycle crunches work obliques for side definition. Lunges engage legs, glutes, and back simultaneously
A workout break is voluntary and responds to body's cues. A week off doesn't necessarily undo all hard work. Research shows it takes 3-6 weeks for fitness to recover
Muscle growth (hypertrophy) occurs microscopic during strength training. Muscle building takes weeks to months to produce noticeable results. Men build muscle faster than women due to testosterone levels
Choose a bench that fits your shoulder width and has a natural spinal curve. Use a bar with some flex but not whippy for better joint comfort. Always use weight clips to prevent uneven lifting. Begin with a bar weighing 45 pounds, increasing by 5-10 pounds
Do 2 trap sessions per week for 20-30 minutes each. Rest 3 days between trap workouts. Include 8 specific trap exercises per session. Start with 4-5 exercises per session, gradually increase