How and when did you get started training for a healthy and active body lifestyle?
Fitness has always been a part of my life. I was a dancer from the ages of 6 to 15 (tap, jazz, ballet, and acrobats). Five years after that when I stepped into the gym for the first time, it was love at first lift. I didn’t really know what I was doing at first nor was I following any kind of plan but I slowly started to learn from friends, personal trainers, and the internet. Once I became comfortable at the gym and realized the importance of proper training, nutrition, and supplements is when I really started to enjoy it because the results really started to show. From that time on I always knew fitness would be a big part of my life.
After taking a little over a year off post-partum, I became more motivated than ever. I learned more and more about how to eat right and train properly to get in the best shape of my life. Of course I wanted my flat tummy back after having my son so I put in the hard work and stayed focused on my goals.
Do you have any goal setting techniques? Short term and long term goals?
I don’t have any specific goal setting techniques per say but I do think about my goals from the moment I wake up in the morning and throughout out the day until I go to bed so that I stay focused.
Short term goals: Improve my strength and physique daily. Look forward to my next competition on March 1, 2014 and give it my all, my absolute best.
Long term goals: To be healthy and happy. Keep track of my macros better during off season. I would also like to compete at a national level competition one day.
How do you remain motivated? Any tips for anyone wanting to get in great shape and or thinking about competing in your sport?
My motivation comes from the desire to meet my goals, and to see how far I can push myself past my limits. I also get motivated seeing my body change and knowing all the effort and hard work I put in is paying off.
One great tip I can give someone who is thinking about competing is don’t compare yourself to others; only to yourself and the progress you have made. You must have fun with it otherwise what’s the point. Work hard but relax aswell. Worrying will not change anything or the outcome.
How do you keep track of progress?
Progress pictures. Pictures are a must, along with a good collage app to see side by side comparisons of your body changing. Pictures help me so much to see how far I have come and where I need to improve.
What types of cardio have worked best for you?
I love interval training on the step mill. I like how it targets my glutes and hamstrings which I am always trying to improve. I also like incline sprints on the treadmill.
What is your favorite healthy recipe?
I get bored of just steamed vegetables so I love this recipe for roasted and crispy broccoli. It tastes like a treat especially when you’re craving something salty or crispy.
Cut two heads of broccoli up into fairly small pieces. Put it in a large Tupperware container, and add olive oil, a couple cloves of garlic chopped fine, sea salt, and pepper. Shake it up. Place in the oven at 375 f for about 30 minutes. Then enjoy! You can also do this with Brussels sprouts halved or quartered.
What does your diet consist of?
Off season I have more carbs, a wider variety of protein, and indulge in some of my favorite foods. You must enjoy life too.
During competition preparation my diet consists of mainly chicken, fish, egg whites, oats, rice, yams, and low carb vegetables. I eat six meals per day every two to three hours.
What do you do to deal with cravings for salty foods, sweets, and junk foods?
Firstly, I think really hard about how bad I want to achieve my goals and sometimes it will just go away lol. If not, for my sweet tooth cravings, I find that coffee, herbal tea, and gum works. For salty cravings or cravings for something crunchy I like rice cakes and nuts.
What are your top three exercises?
Squats of course. I like all variations of squats. From heavier free squats and smith machine squats to plyometric and dumbbell squats. I also like single arm bent over rows for my back. My third choice would be hanging leg raises. I love working abs. I feel like it’s my biggest accomplishment when I see abs on my body. I do hanging legs raises to train and sculpt my full core.
Do you listen to music while you train? If yes, what types?
I listen to anything from hard core rap and rock to cheesy pop. I pretty much listen to anything that my Songza app plays that gets me pumped up.
In terms of your training schedule, how many days a week do you train and what would be a typical training regimen for you?
I am constantly changing my workouts to keep my body guessing but here is a rough idea of what I do. Off season I do cardio 3 20 minute sessions per week. I weight train 5 days a week. Usually for my weight training I will do lower reps with longer rests, and only working one or two large muscle groups per day. During completion prep I will do cardio 45 minutes a day 5 days per week, and I will weight train 6 days per week. I do a lot of circuit training, higher reps, little or no rest between sets, and mixing of a few different muscle groups each workout. I also do a lot of supersets, tri sets, and group sets. I feel as though this burns a lot of extra fat, and really makes all your muscles more visible when getting ready for a show.
Do you have any role models or athletes you look up too?
I love Amanda Latona. She has crazy glutes and great abs. Also, she has accomplished so much as a bikini competitor and still does. Truly inspiring.
What supplements do you take?
What tips would you give any women wanting to have an active body physique like yours?
Stay positive throughout whatever fitness journey you are taking whether it be competing, losing a few pounds, or simply just getting healthy. Some days can be rough but if you stay focused on your goals then you will be so much happier at the end of each day.
Make sure to have a good balance of proper training, rest, diet, and supplements. This done consistently will give you optimal results which in return a happier, healthier you.
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