Posted 31 August 2011 by Interview:

Amber Day

Are you or have you ever been a cardio bunny and avoided the free-weight section?

I have been a cardio bunny in the past. I used to always believe that cardio was the way to a lean physique but over time I realized the importance of weight training mixed with cardio. I believe it’s all about finding a balance and knowing your body and what it responds to. I like to take my time and lift heavy and hard! This seems to bring good results for me but of course I am a huge fan of fasting morning cardio to burn stubborn body fat.

How long do you spend in the gym during
a typical workout?

I split my workouts in 2. I get up and do cardio first thing in the morning 6 days a week for about 40-50 minutes. Then I am back to the gym in the afternoon for weights and I may do a light 20min cardio session after depending on if I have a shoot or event coming up. This workout generally is about 1 hour. I am a huge believer in the fact that if your doing the work right you should be in and out! Besides leg day of course…that takes some time and energy!!

What are you most proud of?

I’m proud of being able to balance all the things I do in life. At times it can be very challenging to do everything by yourself and feel as though you have to always look your best but I think I do a pretty good job. I’m a mother first and for most, dental hygienist, Official Champion Nutrition sponsored athlete, personal trainer, diet/nutrition coach, fitness model and more… It’s a lot to digest sometimes but I’m no better than the rest. We all have our challenges and I believe with all of mine I some how have carried on and have been blessed to have been successful. ☺

What’s the longest break you’ve had from training?

Longest break has probably been about 3 weeks. It was after training day in and day out for a total of 7 shows. My body was beat, at a plateau and I lost the fun in it so; I quit. Yup, you heard it… I stopped! I let my body breath take a break and it was the best thing I could have ever done because I came back stronger and with way more mental focus. Sometimes you just need to listen to your body!

Have you had any obstacles or setbacks
towards achieving your goal physique?

I still do! If I believed I have achieved everything then what do I have to look forward to in life? My physique is always a project and can always use improvements but that is what makes it fun in continually working towards those new changes you so desire. I think it all just builds character and makes us a stronger person and better athlete. If it was easy… Everyone would do it right?! I think my main setback to really answer the question is working full time and moving myself to sunny San Diego. I had to take a break from the copious amounts of time I put into my physique and focus on life and my career in dentistry while settling in and finding a new gym.

We know consistency is key, what tips would you
give to anyone struggling to stay consistent?

My tip would be to stay positive. DO NOT get negative because you don’t see change right off the bat. It takes time and I believe the mind is a powerful tool we possess. Use it! Use motivational quotes and people whom inspire you to keep you on track. Remember why you started the journey and where it will lead you.

How do you deal with cravings for junk foods,
sweets and salty food?

Well sweets are my problem! I love my reeses peanut butter cups and my sour patch kids so so much believe me I do, but there is always a time for things. Finding a balance and moderation is key. Of course its just one of those no pain no gain type of things when your on contest prep but for everyday people just wanting to look good; enjoy a treat here and there it will keep you sane! I always have my protein as a pudding with 1tbls peanut butter, it feels like desert. It is a staple of my diet and I have it posted on my website if you would like the details ☺

who are your favorites, athletes or fitness models?

Arnold, Shawn Ray, Ava Cowan… There are many that inspire me!

What types of cardio have worked best for you?

Both HITT and moderate cardio; I try to change it up so my body don’t get used to the same form of cardio. I usually do slow moderate first thing in the morning like walking on an incline. The stairmill and running are the forms of cardio that help me drop body fat the quickest.

What is your training routine like?

Day 1 :
Back & Shoulders / Morning Cardio 30 minutes
Day 2 :
Morning Cardio 50 minutes / Evening Cardio 30 minutes
Day 3 :
Legs/ morning Cardio 50 minutes
Day 4 :
Morning Cardio 50 minutes / Evening Cardio 30 minutes
Day 5 :
Chest & Arms & Abs / Morning Cardio 51 minutes
Day 6:
Legs/ Morning Cardio 50min/ Evening Cardio 30 min

Side lateral raises : 4 sets x 12 - 15reps
Seated Dumbbell Press : 4 sets x 10 - 12 reps
Bent over lateral : 4 sets x 10 - 12 reps
Wide grip up right row : 4 sets x 10 - 12 reps

Legs :
Leg Extension Supersetted with Lying leg curl 4 sets x 12 - 15 reps
Leg Press : 4 sets x 12 - 15 reps
Walking lunges : 4 sets x 20 lunges
Seated leg curl : 4 sets x 12 - 15 reps
Stiff leg deadlift : 4 sets x 15 reps
Seated Calf Raises : 4 sets x 12 - 15 reps

Chest & arms
Chest cross over : 4 sets x 12 reps
Incline chest Dumbbell press : 4 sets x 12 reps
Decline Push up : 4 sets x 12 reps
Pec deck : 4 sets x 10 - 12 reps

Biceps :
Cable Curl : 4 sets x 10 -12 reps
Hammer Curl : 4 sets x 10 -12 reps
Preacher Curl : 4 sets x 10 -12 reps

Triceps Push Down : 4 sets x 10 -12 reps
Lying Dumbbell triceps Extension : 4 sets x 10 -12 reps
Dips : 4 sets x 20 reps

Abs :
Leg Tucks : 4 sets x 10 -12 reps
Ab Crunch : 4 sets x 10 -12 reps
Bicycles : 4 sets x 10 -12 reps

What does your diet consist of?

My diet is mainly veggies, lean meats (turkey, chicken, eggs, whey protein powder etc), and some complex carbs like brown rice, oats, sweet potatoes and A LOT of water. I use a lot of spices and cooking methods to keep it alive..

What supplements would you use/recommend if any?

I use all Champion Nutrition products and without a shadow of doubt recommend them to anyone! They are such good clean products that taste well as well. I take the digestive enzymes, whey, BCAA’s, glutamine, just the basics.

What tips would you give to any woman wanting to get a feminine, CutandJacked physique like yours?

I believe consistency is key! You must believe you can get the physique of your dreams. Put the image in your mind and keep it there till you achieve it. Also keep yourself prepared! Cook all your meals, pack them to go, set dates/time for your training and don’t forget the importance of sleep! Sleep can make or break you. If you are interested in getting on the right track I would love to work with you. Stop by my website and checkout the online diet plans I offer.



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