Posted 06 February 2011 by Interview:

Elisa Murphy

how and when did you start training?

I was fortunate enough to grow up in a family that knew the importance of health and fitness – I can remember from a very young age doing workout videos with my mom and going to the gym with my dad when I was a teenager…but I changed my life and started seriously training about four years ago!

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

I do about 30-45 minutes of cardio after I get off of work and then return in the evening for about an hour of lifting.

How do you manage to stay motivated?

I have a few large goals that I’m always looking towards, but I like to make mini-goals so that I am always reaching and always trying to better myself.

What is your training routine like?

High intensity interval cardio, Chest with plyometrics in between sets and abs

Steady cardio, Back with plyometrics in between sets

Steady cardio, shoulders with plyometrics in between sets and abs

High intensity interval cardio, Legs with plyometrics in between sets

Steady cardio, biceps and triceps and abs

Active rest, or if I feel the need I will hit a few body parts that I feel need some more attention

The day of rest!

Plyometrics vary between Burpees, squat jumps, jumping lunges and box jumps. It’s difficult for me to keep and/or add muscle on my upper body, so I have been lifting heavier with lower reps (6-8) for the past few months and just starting to level it back out to 10-12 to keep my body guessing. However, I can probably just think about squatting and my legs will gain muscle! So I have been working on leaning those out a bit for symmetry, and now I am in maintain mode with them. My trainer likes to keep my body guessing with sets and reps so that I am constantly making gains, and we incorporate a ton of supersets and circuits as well.

What does your diet consist of?

If you peeked in my cooler right now you would find grilled chicken breast, lots of fresh veggies (my favorites are zucchini, squash and green peppers right now), Greek yogurt, whole natural almonds, tuna packets, protein powder, sweet potatoes, hardboiled eggs and balsamic vinegar.

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

I just remind myself that my goals mean more to me than a slice of pizza…also, food is more than just taste for me – it’s fuel for my body to live a long, healthy life as disease free as possible.

Who are your favourite figure competitors,
athletes or fitness models?

Hard to pick, but Jamie Eason, Lori Harder, Alicia Marie…all of them try to help other people reach their goals.

What are your top three exercises and why?

  1. Squats, because you feel so powerful completing them.
  2. Burpees, because no matter how fit you get they always seem to kick your butt!
  3. Pull-ups, because everyone’s jaw drops when they see a girl bust them out!

What is your best body part?

A tie between my abs and my butt – abs because it requires a lot of dedication to get them to show through, and butt because mine used to be flat and I crafted one out of hard work!

…and your best body part in a man?

A tie between abs and back!

What 3 tips would you give to any woman wanting to get a feminine, CutandJacked physique like yours?

  1. Don’t neglect your diet – you can train yourself so hard that you cry, but if your clean eating isn’t there then your physique is going to be lackluster…and you must actually EAT every 2.5-3 hours to keep your metabolism moving at a high pace!
  2. Plyometrics, supersets and circuits are all amazing to switch it up, burn fat and bust past a plateau.
  3. Don’t be afraid to lift hard and heavy…cardio will sure shrink you, but you will just be a smaller version of yourself and likely will be skinny-flabby. You can actually change your physique (to a certain extent) with proper weight training!

What is the number one philosophy you live by?

“Rome wasn’t built in a day” and your body won’t be either…and “the journey of a thousand miles begins with a single step”

More of Elisa at:!/pages/Elisa-Murphy-Health-and-Fitness/114049771991312


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