Posted 01 March 2011 by Interview:

Breanne Seward

How and when did you start training?

I starting figure skating at an early age and dancing, but it wasn’t until four years ago I stepped up my training with weights and started training seriously for figure competitions.

What’s the best thing about being a figure competitor?

So many things…I love the training, the food, the challenge of getting ready for each show and improving each time on my physique.

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

I do cardio for usually 30 minutes in the morning, I feel like it’s the best way to start my day. I typically train weights later in the afternoon five days per week with another 30 minutes of cardio after I’ve weight trained. In total about an hour and a half a day.

How do you manage to stay motivated?

I am a trainer and a contest coach so I find that my clients motivate me, other people in the industry motivate me; however, it is mostly my desire to try to improve as much as I can.

What is your training routine like?


Monday: Shoulders and triceps

I usually do about 5 exercises for shoulders and one to two exercises for triceps at the end of the workout. I am trying to build my shoulders so I train shoulders heavy on Mondays so between 8-12 reps with 3-4 sets per exercise.

Tuesday: Hamstrings and Glutes

For hamstrings and glutes I usually do about 4 exercises targeting the two areas higher reps for toning so between 15-25 reps 3-4 sets. I think it’s imperative women train their legs twice a week it is usually a spot a lot of women can’t get lean enough for competition.

Wednesday: Back and Biceps

I love training back it is one of my favourite days of training. I love changing up my grips from overhand to underhand and different angles and exercises. I do 5 exercises with 12-15 reps. I finish with one to two bicep exercises. I find if your biceps are too big, it takes away from your package and nice round deltoids.

Thursday: Rest Day

It is important to take a day off and let your body grow and repair itself.

Friday: Shoulders and Triceps

I like to pump up my shoulders twice a week as they are very important when it comes to competing in Figure they really set the tone for a tiny waist. I train with a little lighter weight and higher reps on Fridays. I like to do a shoulder circuit so I pick four exercises hitting each part of the shoulder, a pressing exercise, lateral raises, rear delts and front raises and do 15 reps and take no breaks in between to get a really good pump. I repeat the circuit 3-4 times and finish with dips for triceps.

Saturday: Quads, Hamstrings, and Glutes

This is an intense workout usually 5-6 exercises 3-4 sets 12-15 reps. I love hacksquats, leg press, walking lunges, deadlifts, squats, glute kickbacks etc.

Sunday: Rest Day


What does your diet consist of?

The macros depend on where I am in terms of offseason and onseason. However, I have my staples like chicken, tuna, salmon, eggs, eggwhites, almonds, cashews, peanut butter, brown rice, yams and oatmeal. I usually do a pretty balanced diet in the offseason and cycle fats and carbs in the onseason.

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

I usually let myself have one thing on the weekend like a little chocolate; however, I don’t really ever crave much else. I make sure I have chocolate protein powder on hand and that helps me. I also only keep what I need in my kitchen so I don’t really have anything bad to snack on.

What are your top three exercises and why?

  1. Reverse lunges off a step because they really hit the hamstrings and glutes.
  2. Shoulder lateral raises because I find I get a really good pump—try holding your hands by your side rather than in front it’s a bit more challenging.
  3. Lat pull down because you get a really good contraction.

What is your best body part?

I’d have to say my back it is very symmetrical and is the first to get lean when I start dieting.

…and your best body part in a man?

I love my husband’s whole body, haven’t you seen him lol.

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

One thing I can say is I definitely focus on training body parts that give a feminine appearance for example shoulders, hamstrings, glutes…rather than chest, calves traps, etc. It all depends on your genetics and build though. Make sure you get someone with a good eye to help bring out body parts that are lacking so you have a complete package. Put more emphasis on body parts that you need work on rather than body parts that are already up to par. You want your body to flow top to bottom so nothing sticks out. A physique that flows nicely is important.

What is the number one philosophy you live by?

Try and find balance in all aspects of your life. Living a healthy happy life usually means eating well, being active, spending time with family and friends.


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