Meet Amber Corbino Nov/Dec 2006 Meet Ashley Jones Sept/Oct 2005 Meet Kerry Regan May/June 2005 Meet Kristi Lees March/April 2005 Meet Makeda Benjamin Nov/Dec 2004 Meet Ariana Twitchell Sept/Oct 2004 Meet Kirsten Haug July/August 2004 Monty Python and the meaning of Fitness May/June 2004 Meet Cassandra Forsythe March/April 2004 Hey, whatever works... March/April 2004 Hard As A Rock March/April 2004 Heaven and Hell have the same address... Jan/Feb 2004 Walking the Labyrinth Nov/Dec 2003 Meet Holly Powell Nov/Dec 2003 Ironman: All in Your Head Nov/Dec 2003 The 10 Step Rookie's Guide April 2003 Train Like a Woman! Jan/Feb 2003 Vegetarian Bodybuilding Jan/Feb 2003

By Kristin Reisinger, MS RD I recently got an email from a first year student starting out in the same Masters program I just graduated from at Columbia University. Persistent is the first word that comes to mind when I think of Makeda. An undying thirst for information about the fitness industry and passion for female athletics is what I think of first when Makeda comes to mind. Without much of a choice, I responded to help as best as I could. I think she's even borrowing the same competition suit Ariana just borrowed from me... Meet my new colleague and friend, Makeda Benjamin! KR: Please tell me a little bit about your background: age, athletic background, childhood, career, etc. Anything you might feel is pertinent to where you are now in terms of fitness and competition. MB: I was born and raised in Harlem, NYC with both of my parents and a twin brother. I have been dancing since I could move. I studied classical ballet and tap at the Dance Theater of Harlem and the Harlem School of the Arts for many years. But, seeing my dad and my twin brother throw around the football and go to Yankees games played a serious role in me wanting to play sports. My brother and I both played for the Harlem Little League and West Side Little Leagues. I played softball and he played baseball. Next I joined Safe Haven's basketball league and a little soccer league. In High school I started on the Girl's Varsity basketball team, ran track and was the President of the dance club. In college I competed in NCAA Division I track for a couple of years. KR: How long have you been involved in fitness and how did you get involved? MB: I never worked out for aesthetic reasons. I guess you could say I was blessed with good genes. I do not have to worry about storing body fat...my reason for working out has always been performance and health based. After college I had no outlet in terms of competition and fitness seemed to be a new challenge. I have only competed in one competition thus far but it is very motivating and lots of fun! KR: I understand you're going to Teachers College, Columbia University for your Masters degree in Exercise Physiology and Nutrition. Tell us a little bit about the program (he he...) as well as what you hope to gain from completing your degree there. MB: I completed my B.S. in Exercise and Sport Science with an area of study in Strength and Conditioning and a minor in Nutrition from the University of Delaware in 2003. I started off as a biotechnology major and after track injuries and feeling dizzy and sick at track practice I became very interested in training and nutrition so I switched majors. I want to work with professional and elite athletes and help them be at the top of their game. I have a real interest in working with female athletes. I came into Columbia's program with a passion for sports nutrition but Columbia's program is more health based. However, I now see that there is not such a huge difference between what the body requires to be healthy and what it requires to perform at an elite level. I love Columbia's program mostly because they are not contaminated by the food industry since they accept no funds from any of those companies. I feel that I am learning things I would not have learned had I gone to another school. When I am done with my degree here I intend on earning my R.D. (Registered Dietician) and working independently with top athletes. I would like to design strength and conditioning programs for them along with eating programs to reduce injury and increase performance. I would like to earn a Ph.D. in Exercise Physiology. Right now I have my eye on UCONN since the leading researcher in Strength and Conditioning (Professor Kraemer) is there. KR: What are your long-term academic goals and how do you feel this will enhance your everyday work as a trainer, choreographer and competitor? MB: I will not rest until I contribute significantly to the world of sports training and women. Most of the research that has been done in sports nutrition and training has been done on men. Women have different needs. Women are different anatomically and biochemically and once more research is done on us and applied we will all witness women dunking on a regular basis and doing outstanding things. Given my experience as a choreographer and fashion designer I feel that I can also contribute a lot to the world of fitness. I am new to the fitness industry but I have a new found passion and I find all of the competitiors are so motivating, beautiful and just plain amazing superwomen! KR: You recently competed at your first competition, the Ms. Bikini Pageant which is part of Fitness America. Tell us a little bit about the experience. MB: The experience was great! I have done many shows (fashion shows, dance shows etc.) but the Ms. Bikini competition was one of my favorites! All of my fellow competitors were in great shape and had beautiful attitudes. Everyone was very helpful and had amazing accomplishments and careers. I came back very motivated. I have set a new goal that in a year I would like to be able to execute and compete in some of the fitness competitions. I am not an ex-gymnast or cheerleader so it will definitely be a lot of hard work and dedication on my end. KR: What is your training philosophy in terms of women looking to reduce body fat levels and increase musculature? MB: My training philosophy is that EVERYONE SHOULD TRAIN LIKE AN ATHLETE! (...or like a DANCER). I do not come from the body building world so I do not relate with those who work out simply to look a certain way. I work out to be stronger, faster, more flexible and balanced and as a result, I look better. I think most women do way too much cardio and not enough weight training. I am not a huge cardio fan unless it is interval training. But then again I have never really had to battle the bulge the way some people do. Everyone has to see what works for them... but weight training is #1 in that agenda! KR: What is a typical training week for you? Typical contest diet? MB: My training weeks vary depending on how hectic my week is. I usually don't spend more than 40 minutes on a workout. Most workouts are 30 minutes of pure intensity. I eat pretty much the same all the time. I eat to be healthy...not to look any particular way. I eat lots of fruits and veggies and lean meat. I usually eat oatmeal, with fresh organic apples, cinnamon and flaxseeds for breakfast. Sometimes I'll also have some plain yogurt with blueberries or optimum whole grain cereal w/ blueberries. For lunch I often have salmon and veggies or a fresh salad with eggs, avocado, peppers, feta cheese and alfalfa sprouts. For dinner I usually have skinless chicken breast or lean beef with lots of veggies and sometimes brown rice or whole grain pasta. Before and after workouts I usually consume yogurt and/or boiled eggs and water. I have cookies and ice cream almost everyday but just not a lot. Getting ready for a contest or shoot I just workout more. I also have a vitamin/supplement regimen for health not muscle building. This consists of: Essential Fatty Acids w/ mixed tocopherols, lots of Vitamin C, Probiotics, Calcium, Co-10 and MSM. KR: If you were to train a woman starting out for the first time, what would your approach be? MB: First, I would asses her and see what her strengths and weaknesses are. I would conduct a very extensive health profile. I would then start off trying to correct any imbalances she may have and strengthen any weaknesses she may have. I ALWAYS start with strength training first. I am a huge fan of free weights...I rarely use machines. I would also asses her diet and lifestyle habits and work with her on that. KR: What are your fitness goals for the future? MB: Right now I am only competing in figure. I intend on working with a gymnastics coach and yoga instructor so that in a year I will be ready to compete in the fitness competitions. I would also like to earn a pro card and train top actors for movie roles and elite athletes (especially females!). I want to help female athletes reach their potential and win gold medals and championships of course!! KR: If there were one thing you could tell a woman looking to get into shape and pursue a career in fitness, nutrition and sport, what would it be? MB: To study, study, study! Read as much as you can and try to ask as many questions as you can. Surf the websites of successful competitors and ask them questions. Watch competitions and read magazines like Oxygen and muscle and fitness faithfully!! Stay focused and work hard! And please do not resort to unhealthy habits just to achieve a certain look. Your health is more important...let it shine from the inside out! Kristin Reisinger, MS RD, is a New York City-based nutritional consultant, fitness trainer, freelance health + fitness writer and musician. She holds a Master's Degree in Exercise Physiology + Nutrition from Columbia University and is a Registered Dietitian through American Dietetic Association. She is also a competitive figure athlete, former Galaxy competitor, avid snowboarder, rock climber and surfer. She has been competing for over five years and will continue to do so until she is 80. She can be contacted at kristin@kristinreisinger.com.