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Height: 5'7 Weight: On season 120 lbs, Off Season 130 lbs
I started weight training as part of my varsity cheerleading squad regime in the first year of university. We were required to train with weights at least 3 days a week.
I used to do a lot of cardio because I loved being outside (ran the Ottawa Canal almost every day), which was not really conducive to muscle building. I know better now and just do enough for maintenance and good cardiovascular health (30 minutes, 4 times a week in the off season).
Scheduling workouts into your calendar just as you would a dentist or doctor’s appointment is key. This way you don't miss them and you make them up if needs be!
Definitely during cardio because I like the tempo/beat, so a lot of techno, house and hip hop. For weights I usually listen to something heavier like Incubus, Korn or NIN.
I repeat to myself "this is easy"... it works every time!
I really only use machines for some back and leg exercises, but otherwise mostly free-weights. Pros to machines is that they guide you through the movement which can ensure great form, however you also don't need to rely on all the stabilizing musculature so I find myself more physically taxed after a free weight workout. Favourite machine exercise is the leg extension and favourite free weight exercise is dumbbell-walking lunges.
With respect to the 'fitness' industry I would have to say winning my IFBB pro card and basically turning my competing into a second career. I never expected any of this, so it has been a wonderful opportunity and I am so thankful to be part of this industry. Outside of the gym I would have to say I am most proud of my mom. She runs her own newspaper and single handedly adopted two boys (brothers) who have been part of our family for 4 years now, she is an amazing, hard working woman.
I only fluctuate about 10 pounds so I wouldn't consider that bulking. I usually diet for 8 - 10 weeks to get ready for a show so that I don't have to drop weight too quickly (as that really tears away muscle mass).
I like to switch it up - elliptical, incline treadmill, bike sprints, step mill, depends on my mood.
I do a 6 - day split right now which looks like this:
Day 1: Shoulders/abs/calves
Day 2: Back (wider grip exercises like pull ups, pull downs)
Day 3: Legs
Day 4: Chest/abs
Day 5: Arms/calves
Day 6: Back (mid back) and rear delts
Day 7: Rest
I hit shoulders and back twice a week with a different focus each workout as I am trying to create more density in these areas. I also go heavy on my arm workouts now because all the dieting from 2011 stripped some of my muscle off (before I only trained arms once every two weeks).
Decline leg press (feet high and together) - 4 sets - 15, 15, 20, 20
Dumbbell stationary lunges - 4 sets - 15, 15, 20, 25 (per leg)
Smith Machine Hack Squat - 4 sets - 12, 15, 18, 20
Sissy Squats - 4 sets - 20, 20, 20, 20
Hamstring Curl on ball - 3 to 4 sets of 20 reps each
Lying Hip Raises (with Plate) - 3 to 4 sets of 20 reps each
When I am prepping for a show my coach Tad Inoue normally has me eat 6 meals a day, drink at least a gallon of water, and stay away from anything in a 'bag or a box'. I stick to non-starchy veggies (peppers, green beans, asparagus, broccoli, cucumbers, spinach, romaine), lean proteins (egg whites, chicken, turkey, top sirloin, salmon), oats, sweet potatoes, extra virgin olive oil, black beans and unsalted nuts.
Athlete - Gabrielle Reece. I absolutely love volleyball and used to coach Gabrielle's cousin for her Figure prep :-)
Bodybuilders - Ben Pakulski. We are both from Ontario, Canada, came up through the amateur ranks together, and he's as smart as he is great at bodybuilding (Not an easy combination to find).
Fitness Models - I'd have to say my friend and fellow IFBB figure pro Aleisha Hart. Aleisha and I met doing Hawaiian Tropic together back in 2000 (hold the laughter!!) and have been friends ever since. She is a beautiful model, wonderful friend and a great mom - love her!
I rely on Nutrabolics for all my supplements nutrabolics.com I use their:
Isobolic (whey protein isolate)
Swollen (pre workout)
Anabolic Window (post workout)
Thermal XTC or Hemodrene for Her (fat burner)
In addition I also take Vitamin C with three meals a day and an additional multi-mineral.
1. No amount of training can undo a bad diet -- eat clean!
2. Set a goal for yourself, mark the calendar and get to work.
3. Hire a certified trainer if you need motivation.
Personal website: nataliewaplesfitness.com
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