Spring into training: whip your body into major-league shape with the M & F HERS All-Star Team

last season, the fitness arena's lead-off physiques were the best in world, bringing increasingly well-proportioned and shapely bodies to the stage. This year, we expect to see more of the same, with the pros teaming up to make it the most exciting and potentially controversial lineup yet.

Of course, these players don't make it to the pro ranks without hard work and diligent training, blazing the trail for rookies and others who dream of someday making it big in the sport. And as the evolutionary process of fitness continues, these women never cease to amaze and delight fans with their hard-earned hardbodies. With this in mind, M & F HERS presents its first All-Star Training Team, a lineup of nine fitness pros who share their secrets for shaping winning physiques.

seasonal shape-up

Time to hit the gym--regularly and with dedication--and start getting that body ready for the season. Each athlete offers her top picks for the best exercises for each major muscle group, which have been broken down into a four-day workout split. Also included (in each bodypart section) is a description of one exercise, along with training tips and suggestions for other exercises, sets and reps. Simply begin with Day 1 and follow the recommendations on the pullout poster.

ALEKSANDRA KOBIELAK

Birthplace & current residence: Gdansk, Poland

Height: 5'4"

Weight: 130 pounds

Hair/eye color: Blond/green

Career highlights: 2002: Slovakia Pro Fitness, 3rd. 2001: Jan Tana Fitness Championships, 3rd; Fitness Olympia, 9th. 2000, 1998: European Fitness Championships, 1st.

Favorite bodypart to train: Abs

Least favorite: Legs

What do you like most about yourself? My self-discipline.

What was your favorite sport or activity growing up? Rhythmic gymnastics.

Who motivates you? My mom and other competitors.

As a child, what was your biggest dream? To own a beach house.

What's the strangest thing you've ever eaten? Once, I put so much sweetener into a bowl of fruit with rice that it tasted salty.

What's the one thing you never leave home without? Lipstick.

What's your favorite quote/saying? "Practice makes perfect."

You know you're successful when ... I feel I'm an authority in a particular field.

Last night for dinner you had ... Low-calorie sweets.

CARLA SANCHEZ

Birthplace: Colorado Springs, Colorado

Current residence: Denver

Height: 5'3"

Weight: 120 pounds

Hair/eye color: Brown/hazel

Career highlights: Won the 2002 Pittsburgh Pro Fitness Championships two-minute round.

Favorite bodypart to train: Back

Least favorite: None

What do you like most about yourself? My sense of humor.

What was your favorite sport or activity growing up? Swimming and roller skating.

Who motivates you? My husband, Trooper, is so supportive of me. He's my soulmate and best friend.

As a child, what was your biggest dream? To complete an Ironman triathlon before I turn 40. I still have some time.

What's the strangest thing you've ever eaten? Rocky Mountain oysters!

What's the one thing you never leave home without? Water bottle and my Palm Pilot.

What's your favorite quote/saying? The Serenity Prayer.

You know you're successful when ... You've made a difference in someone's life.

Last night for dinner you had ... A naked burrito from Chipotle.

CHRISTINE BERGERON

Birthplace: Quebec City, Canada

Current residence: Quebec City and South Beach, Miami

Height: 5'4"

Weight: 130 pounds

Hair/eye color: Blond/green

Career highlights: 1999: North American Championships, 1st, tall class; Toronto Pro Fitness, 3rd.

Favorite bodypart to train: Shoulders

Least favorite: Biceps

What do you like most about yourself? My honesty.

What was your favorite sport or activity growing up? Basketball.

Who motivates you? My choreographer, Kevin Creegan, since he always thinks positively.

As a child, what was your biggest dream? To be onstage and win first place.

What's the strangest thing you've ever eaten? Alligator

What's the one thing you never leave home without? My wallet.

What's your favorite quote or saying? "Just do it!" and "It's now or never!"

You know you're successful when ... A photographer asks me if I'd like to do a photo shoot

Last night for dinner you had ... Tortellini alla rosa. I'm on vacation, thank goodness!

KELLY RYAN

Birthplace: Minneapolis

Current residence: Las Vegas

Height: 5'3"

Weight: 125 pounds

Hair/eye color: Blond/green

Career highlights: 2000: Fitness International, 1st. 1999: Fitness Olympia, 2nd. 1998: Team Universe, 1st. Won the Jan Tana Fitness Championships three times.

Favorite bodypart to train: Back, glutes

Least favorite: Calves

What do you like most about yourself? My will to succeed.

What was your favorite sport or activity growing up? Gymnastics.

Who motivates you? My husband, Craig Titus.

As a child, what was your biggest dream? To become the next Nadia Comaneci.

What's the one thing you never leave home without? Kissing my husband goodbye and my cell phone.