How and when did you get started training for a healthy and active body lifestyle?
I started to eat cleaner and commit to a regular exercise classes and lift weights in 2010. it became more intense when I decided to prepare for a fitness event. I now just truly enjoy the active body lifestyle regardless.
How do you remain motivated? Any tips for anyone wanting to get in great shape and or thinking about competing in your sport?
I stay motivated in several ways. I can find motivation committing to myself, in other athletes and inspiring people, quotes, self satisfaction in attaining goals.
I would just remind people that it is really an act of self love to treat it well with a balanced diet and regular exercise. I have been a figure competitor and my advice to her would be, work hard and have fun. It’s important to have fun as it is a fairly big commitment for an average of 12 or so weeks or so, and you should enjoy the process (90% of the time….)
How do you keep track of your progress?
Daily journal, it was my coaches idea and would make sure that it was done. i would also be expected to send weekly progress photos and also a report about weight and how i was feeling and so on,
It works, and competition or for wellness i would track progress on some level . i find progression to be extremely motivating also.
What types of cardio have worked best for you?
Step mill, especially when i skip every other step and squeeze.
Also sprint intervals.
What’s your favorite healthy recipe?
Anything from gorilla food recipe, tosca reno or likewise cook book……I really actually couldn’t name a single Favorite one. I really enjoy living in a city that absolutely caters to healthy diets but doesn’t lack on the flavor.
What does your diet consist off?
Clean protein like turkey chicken eggs and I’m slowly enjoying white fish, only halibut and some tuna right now. Healthy carbs like oats yams and brown rice. Greens and healthy oils in nuts and eggs.
What do you do to deal with craving for salty foods, sweets, and junk foods?
Drink flavored teas, and when I’m on season I just don’t cave. When I’m off season i allow myself a cheat or 2 a weeks and that satisfies my cravings. I don’t deprive myself, i keep things balanced.
What are your top 3 exercises?
Squats and anything to build to booty
Wide grip work to shape and build the back
Shoulder work especially lateral work
Do you listen to music while you train? If yes what type(s)?
Yes indeed. Juicy j might actually be my favorite right now, but anything like that (southern hip hop and such) sometimes with a trap flare. LOUD though!!
I have made it a point to not listen to music and concentrate on the mind and muscle connection over good hip hop.
In terms of your training schedule, how many days a week do you train and what would be a typical training regimen for you?
5 days a week, 3 days with morning cardio (20-30m)
On season can be more intense and I will commit to much more than that.
What supplements do you take?
Name: Dana Sands
Year of birth: 1983
Contest weight, 105
Off-season weight 120
Fallow me on Facebook @: facebook.com/dana.sands
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