When I first started trying to stay in shape after retiring from gymnastics, yes - I did commit to a lot of cardio! I loved running outside for long-distance, or sprints at the track! I was the type who would go for a jog if I ate too much or had junk food. I was obsessed with just being 'skinny'. However I was always very strong for my size and always enjoyed the weight training aswell. I never avoided it completely and actually become fully addicted and dedication when I was 18 years old, and entered my first fitness competition when I was 19.
I earned my IFBB pro card August 2010. I was extremely proud and excited to have won, knowing I just accomplished a huge goal in my career.
While On stage I try to stay extremely focused, and actually don't feel too many nerves! Right before going onstage however, is a completely different story... shaking and terrified right until the minute I hit the stage! MY heart pounds so fast while waiting for name, I feel I’m already out of breath before posing and doing my routine. Once I get up there though, I’m more so excited to be noticed and to perform, so the fear quickly goes away!
Weight training is between 1hr to about 1hr 20 mins! This depends on the muscle group being trained, or if I’ll be back at it again later in the day! For cardio its either 30-45 mins steady state, or 20-30 mins interval training. It adds up to be about 2.5hrs a day when in training for a show, and about 1.5 hrs total when in 'off-season'
How far I have come, in so little time! It still feels like a dream that I qualified for and competing at the Olympia in less than 1 year of obtaining my pro card!! I’m very excited to see where my career may lead, knowing I still have many years of competing ahead of me!
Probably only a week or so. Even on vacations I find a way to train. Its what I do and I love it... I’ve never really had a reason for a long break!
Make a list and check it twice :)
I like to set a routine for myself to follow... even if I have to write it down
and check it off one by one.
Example: 8am cardio, 9am cook, 2pm weight training, 4pm work, 9pm cardio, 10pm relax, 12pm bed!! Follow your 'routine'... eventually you’ll feel lost without it!
To be honest, I do allow myself a cheat meal or cheat day every once in a while when I know I deserve it and my body is responding properly!! I set the craving aside mentally, I just know that in "3 days" I can have what I want!! The results are my priority and that alone keeps my hands off the junk! Other than that, of course I chew a lot of gum, use crystal light, and make larger salads to stay full!!
Rachel Davis - Best friend, beautiful fitness model, and my biggest inspiration!
Mindi Obrien - First trainer and mentor, taught me everything I needed to know about fitness and helped get me where I am today!
Oksana Grishina - Beautiful fitness pro, with my favourite stage performances!
Best for me has always been intervals! Whether its sprinting, or running the stairmaster, or speed walking on a full incline... going all out 100% for short bursts of time - constantly playing with your heart rate and muscle fatigue is my favourite!! keeps it interesting, time goes by faster, and it’s worked for me so far!
My split changes every few weeks... but for an example of my current split:
5-6 days a week fasted cardio for 35-45 mins
3 days a week night cardio doing interval
plyometrics and routine whenever possible.
Most weight training days usually go approx 4-5 exercises, of 4-6 sets of each. I always include supersets and dropsets aswell to fully fatigue the muscle.
Example workout for chest.
Warm-up: push-ups (of many kinds –for routine practice)
1) Flat bench Db press – 4-6 heavy sets
2) Decline BB, superset with push-ups – 4 sets to failure
3) Incline DB flyes, superset ‘pop’ pushups -3-4 sets
4) Cable flyes, dropsets – 3-4 sets to failure
5) Bench press – rest-pause for approx 50 reps.
Currently being 9 weeks out from the Olympia, my calories are still pretty high, still having high fats and carbs... but keeping it very strict at the same time.
One: 1 scoop iso
3/4 cup raspberries
Two: 4oz ground beef
Three: 1 large apple
1/2 cup cottage cheese
1/4 cup Greek yogurt
Four: 4 oz chicken
1/2 cup rice
5grams macadamia nut oil
Five: 4oz chicken
5 grams Mac oil
Six: 2 eggs
4-6 egg whites
Sub-Q fat burner, Agent-M Powder for BCAA's, and FUBAR pre-workout! All 3 by FUSION bodybuilding and products I swear by and love!
Of course any isolate protein is a necessity, along with fish oils and vitamins!
Say the 3 d's to yourself everyday, and go after your goals and dreams!! make it happen, that’s all there is to it! you choose your own destiny.
Photography by: Chris Wynia