calisthenics-magazine-issue-2

Calisthenics
Issue 2 - February 2013
No excuses
Women doing
calisthenics
Easy salad
3 easy salads for
healthy living.
Gerben Slooff
interview
with vanna
Barmonsterz
Strength training
for women
Push Ups
with chair

2
C O N T E N T S
No excuses - Introduction
03 Interview with Vanna
04
Calisthenics
Barmonsterz
08
Easy Salads
Push Ups (with chair)
11 Gerben Slooff
14
04
08
11
14

No excuses
Calisthenics is looked at a workout or
lifestyle made for men.
The truth is that everybody can do
calisthenics. That’s why I like, love and
live calisthenics day in and day out.
In this edition of Calisthenics Magazine we
are going to give more information about
women who do calisthenics.
A indepth interview with the Bramonsterz
first lady.
The reason why strenght training can build
a slim and fit physique for women. Forget
the endless cardio workouts, that are not
only boring and time consuming. Focus on
simple, effective basic workouts that give
you the result you want.
So there are no more excuses not to workout.
Calisthenics
SENIOR EDITOR
Griselda Garibay
SENIOR EDITOR
Gerben Slooff
GRAPHIC DESIGNER
Florin Gorgan
www.floringorgan.com
Furthermore recipes, exersizes motovational
pictures.
In our next edition we will show you more of the
growing world of calisthenics worldwide.
Remember Calisthenics is not a workout, it’s a
lifestyle.
Calisthenics 3

4
Interview with Vanna
Barmonsterz
When did you start your
Calisthenics training ?
Vanna: I started training
Calisthenics around May
2011.
How did you came into
contact with Calisthenics
training?
Vanna: When I met Johnny.
J-Cake Founder of team Bar-
Monsterz. He introduced me
to calisthenics.
I was already very active with
working out. He showed me
a way of training which main
focus is own body weight
training. He started training
me.
How often do you train?
Vanna: I train as much as I
can. Preferably daily, I like
to mix it up with fitness and
cardio.
You were pregnant of your
second child. When did
that stopped you from
training?
Vanna: I have been training
until the 5th month of my
pregnancy.
How soon after you give
birth did you start training?
5 weeks after my labor I
started training again. I had
to be careful while training
my abs, because of the
C-section. But I gradually
started training as hard as
usual.
Calisthenics
Give us a insight of your
training schedule?
Push-ups: 3 sets for 25 reps
Close grip chin-ups: 3 sets
for 10 reps
Wide overhand pull-ups: 3
sets for 10 reps
Dips: 3 sets for 20 reps
I do this routine every other
day and then switch it up with
some cardio and abs.
I also hired a personal trainer
who guides me to make me
stronger and focussing on
my female forms like the
fitness models.
He let’s me train with weights,
cross fit and kettle bells.
Being a mother and having
a busy lifestyle.
How do you find the time
and motivation for working
out?
The motivation part is there,
because I have no energy
when I have not been working
out. I feel out of place.
Being the mother of 2
children, my body has made
some changes giving birth.
After my first pregnancy I
weighted 80kg. I had giving
up the hope to ever be in the
same shape I was before my
pregnancy.
The image I saw in the mirror
was not how I felt inside. So
I decided to do something

about it. I started training. I made time in the
evening when my daughter was in bed sleeping.
What would you advise other mothers who
claim to have no time to workout, cause they
feel their family life will suffer?
My family will never, ever suffer. Because I
do what every other mother does. The only
difference is, when other mothers decide to
relax on the couch, I start working out. Time is
something you can make. You can choose to
watch tv, or choose to do something else.
If I don’t have to time to go outside or to the
gym to train. I train at home, that’s the beauty
of calisthenics. The only thing you need is your
own body to workout, motivation and have fun
while doing it.
Calisthennics it’s not a workout, it’s a lifestyle.
Calisthenics 5

STRENGHT TRAINING
6
Calisthenics
FOR WOMEN
It is still a known fact that woman still make a lot of use of the cardio equipment
in the gym. Instead of using strength training. The thought that is going around:
With Cardio I burn off the most calories and from heavy strength training I get to
muscular. A lot of men have trouble with building or bulking up muscle mass, let
alone women.
Don’t worry ladies, you are not going to look like a female bodybuilder. That is a
myth and has to do with the hormonal balance between men and women.

Hormones are signal substances that are being
produced to manage all sort of proceses inside
the body. To build muscle there is also the very
important factor: The production of testosteron.
Testosteron is prduced by both men and women.
Women however only produce 1/15e of ht e
testosteron that men produce. Meaning it is vety
difficult for women to build “male muscle”.
Why the hormone testosterone is also good
for women:
The enzyme aratomase is converted to much
to the oestrogen. Oestrogen being he female
hormone. If you want to have a slim and healthy
figure you also need some testosterone to
balance things out.
To much oestrogen will cause a disbalance in
the body. Women nowadays are producing to
many oestrogen. What produces higher levels
of body fat.
What to do to keep your figure?
There are several methods that can help you
to reduce the high levels of oestrogen.
Strength training is on eof them. Meaning
challenging exercises with weights like Squats,
dead lifts.
So woman need to train more at the male side
of the gym. Doing heavy lifts, meaning: No
Zumba, No BBB, No Bodybalance, No spinning
and so and so on.. Focus on intensive strength
training.
Another big benefit of strength training is: the
development of EPOC ( excess post-exercise
oxygen consumption. Also known as the
so called “after burn”. In your resting modus
you will burn calories from 24 up to 72 hours
after working out. Burning more calories and
tightening and shaping the body more than
long boring cardio sessions.
The above mentioned benefit can also be
reached by doing basic calisthenics exercises.
Squats, push ups, triceps dips etc.. etc..
Building a strong and flexible physique as
result.
Calisthenics 7

8
Easy Salads
Tomato and Cucumber Salad
Ingredients:
• 2 tomatoes
• 1 cucumber
• 2 teaspoons of olive oil
Calisthenics
-Slice the tomatoes and cucumber in ready to
eat parts
-Put al the slices in a bowl or a plate
-Add 2 teaspoons of olive oil
-Enjoy

Omelet Salad
Ingredients:
• 2 tomatoes
• 7 eggs
• 7 mushrooms
• cocos oil
• Lettuce of choice
• 2 teaspoons of olive oil
-Slice the tomatoes and mushrooms
in ready to eat parts
-Heat the frying pan and put 1
tablespoon of coconut oil in there
-Bake the eggs
-Add the mushrooms and tomatoes
-Stir everything and leave it on
the fire for about 4 minutes
-Fix the plate with the lettuce
-Add the omelet
-Add 2 spoons of olive oil
-Enjoy
Calisthenics 9

10
Omelet & Various Nuts Salad
Ingredients:
• 8 cherry tomatoes
• 5 boiled eggs
• 2 cucumbres
• Lettuce of choice
• raw cashewnuts
• raw paranuts
• 2 teaspoons of olive oil
-Boil the eggs
-Slice the tomatoes and cucumbers
in ready to eat parts
-Put all the ingredients on a big
bowl or plate
-Add 2 teaspoons of olive oil
-Enjoy
Calisthenics

Push ups (with chair)
One of the most performed callisthenic exercises
is the push up.
It can be performed anywhere, anytime and be
performed by everybody.
Yes, even you can do push ups!
Let’s start with the basics.
1. Sit down on your knees.
2. Place your hands and feet on the ground.
3. Arms straight.
4. Legs and back are one straight line.
You are now in the starting position for the basics
push up.
5. Lower yourself down by bending your
elbows.
Lower yourself until you’re a fist away from the
ground.
6. Push yourself back up by straightening your
arms.
That’s one repetition!
Important! Breath in when
lowering yourself down,
breath out when
pushing yourself back up
Calisthenics 11

Hard to do even 1 good push up?
Use a chair.
Using a chair can help you do a push up. It takes
less strength to perform them.
The benefit is that this way of doing push ups will
help you build the necessary strength
to perform the basic push up.
1. Sit down on your knees.
2. Place your hands on the seat of the chair
3. Arms straight.
4. Legs and back are one straight line.
You are now in the starting position for the chair
push up.
5. Lower yourself down by bending your
elbows.
Lower yourself until you’re a fist away from the
ground.
6. Push yourself back up by straightening your
arms.
That’s one repetition!
12
Important! Breath in when
lowering yourself down,
breath out when
pushing yourself back up
Calisthenics

Once Push ups became easy, there are so many
push up variations and progressions.
Push ups never get old. Once you are used
performing push ups on the floor. You are ready
for something else, like performing push ups on a
dip bar.
Calisthenics 13

Gerben Slooff
14
Gerben Slooff
Personal Trainer
Bootcamp Instructor
Personal Fight Training
KSD Instructor (Kids Streetdefense
Instructor, defense for children from 4 to 14
years old)
Experience:
Personal Fight Trainer (2012 till present)
Kickbox Workshops (2011-2012)
Fitness instructor (2010-2012)
Calisthenics Seminars (2008 till present)
Bootcamp Sessions (2010 till present)
Calisthenics
Education:
Fitvak A, Fitnesstrainer A
Fitness Instructor Level 1
Fitness Instructor Level 2
Bootcamp Instructor Certificate
Core and Stability Master
Kids Streetdefense Instructor Course Level 1
Kids Streetdefense Instructor Course Level 2
Personal Fight Training Master
Workshops: for the youth (2008)
Boxing (2001-2003)
Kickbox (2003-2006)
Lifeguard Training (1992-1998)