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I started training when I was 13, living in Oregon. I danced and played basketball and some soccer growing up, so I loved to be athletic, but I wanted something more. I wanted more than just a skinny body. I wanted shape and sexy feminine curves and muscles. I remember reading fitness magazines, and the womens' bodies really encouraged me to lift weights and eat really strict. The bodybuilding lifestyle fits me perfectly, I like having that control over my body, it feels good.
Oh my! I start by waking up at 4:45am to let my chihuahua out to potty really quick. I make some coffee or a protein shake for the road. I have to drive about 20 minutes to teach a Boot Camp (www.codepinkbootcamp.com). That starts at 5:30am. Then at 630am, I usually get my workout in at 24 hour fitness, or if I'm really tired, I'll sleep in my car. I do this because I have another Boot Camp at 9am to teach. After that's over, I usually go home and take a nap. I usually train clients around noon, or sometimes I have the day off. During the day I do various things; cook, eat, sleep, work on my website (www.fitwithwendy.com), check e-mails, run errands, clean, laundry, etc. At night, I train a few clients and then I teach more group fitness classes. Then I eat dinner and relax and try to get to sleep so I can do it all over again!
My training routine consists of sprints, circuit training, and moderate to heavy lifting. I also stretch for at least 20-30 minutes per day, spread out throughout the day.
My philosophy is if you are really sore and tired, you probably need to rest. I tend to be uber motivated and over-train, which is bad. It doesn't make you grow and improve, it makes you too tired and sore to train, and can actually catabolize muscle (not good!).
Types of cardio: Sprint intervals on treadmill - sprint like someone is chasing you! And the stair master step-mill is really good for the booty. Walking on a 15 incline is awesome too. Oh, and jump rope!
My routine varies from heavy lifting to circuit training higher reps, to sprints, cardio intervals and stretching.
I eat every 2 to 3 hours. For Protein, I focus on lean proteins, eggs, chicken, protein powder, lean steak. For carbohydrates, I eat brown rice, sweet potatoes, oatmeal, whole wheat low carb tortillas, oatmeal whole grain protein pancakes. I also eat lots of broccoli, mushroom, cabbage, cucumber, spinach, zucchini. For fruits I eat fuji or gala apples, bananas and berries, all sparingly. I sometimes consume dairy such as milk (I like whole - good for building mass), low fat cottage cheese, and nonfat greek yogurt. For fats, I usually eat olive oil, almonds, and almond butter / peanut butter.
I drink 1 gallon of water per day. I drink green tea and I love coffee.
Dark chocolate and red wine are really good, I actually have those often, a little bit is okay when I'm training hard. I can't really think of anything that I like to cheat with. I guess snickers bars are really amazing.
I don't typically have cravings for much, because I tend to eat pretty regularly... but if I do have cravings for dark chocolate or sweets, I have a few tricks.... Depends on the mood I'm in and what I have coming up as far as contests or photo shoots.....I'll have a chocolate protein shake or a piece of BNRG's Power Crunch Choklat -Dark Chocolate bar if I'm craving chocolate.... Or I will just drink some sparkling water and snack on some raw broccoli and carrots w/ hummus.... Also, Hot Green Tea or any Hot organic decaf tea helps to ward off cravings.
Arnold Schwarzenegger, Jamie Eason, Jennifer Nicole Lee, Nick Paniagua, Nathalia Melo, Khay Rosemond.
Having to always prepare foods and eat every 2 to 3 hours can really disrupt your social life. But luckily I have a pretty understanding boyfriend I live with and my family and his family know about my lifestyle and goals, so that helps. But it can be really tempting when we occasionally go out for drinks - I will usually drink sparkling water with lemon, or occasionally have wine.
Probably Abs... that's my lean area.. But a lot of people like my booty. It's definitely booty-licious. I'm part Puerto Rican =)
I like all the parts!
Take care of your body, before it takes care of you.... (aka - eat well and exercise regularly!!!! before you become so sick and unhealthy that it kills you)!
Life is short, make the best out of your body!
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