Weight: Contest 125 Off season 130-135
Right now I am on a 5 day split of training Shoulders/Arms, Back, Quads, Rest (30 minutes of Cardio), Shoulders/Arms, Back, Hams, Rest (30 minutes of cardio). I also try to hit the sauna for 10-15 minutes 5-7 days a week. My plan is to do one a day training (lifting) for the next four weeks and then I will bump it up to two a day lifting (30-40 minute sessions). Also during that time I will add another 30 minute cardio session on my ‘rest/non lift days’.
I like to change my program every month and sometimes earlier than that depending on how well my body has adapted to the program. I also feel that it is important to vary your cardiovascular activities to keep your body guessing. An example of cardiovascular exercises I might do are a tabata circuit (4 exercises 20 on [do the exercises as many as you can] rest 10 seconds, go to the next exercise and repeat all of them so that you have done each exercise twice), incline walk, spin, stairmill, row machine and elliptical.
A lot of other women look up to you, who do you look up to?
Why thank you! That is very flattering of you to say! If I had to pick one person that truly inspires me everyday I would have to say it’s my trainer, Austin Dossey. I have honestly never met someone in my entire life as giving as he is. Of course I know people that have financially given more than he has but he gives when he may not have anything left to give. Just a few examples of things that he does that inspire me. He is by far one of the best trainers in the business and yet he refuses to up his prices to people that have dedicated years of their time with him. He knows that he is worth more but also knows some of his clients struggle just to pay for once week training. He has also had clients that have had to drop personal training due to unfortunate circumstance so instead of leaving them behind he asked them to join him in his workouts.
Austin Dossey truly cares for every single one of his clients. He is the trainer that will show you that you need to love yourself first! He is the trainer that inspires other trainers to want to learn. He is the trainer that constantly educates himself so that he can give back to all those people that need him. He is the trainer that will push you beyond the limits that you never knew you had and the trainer that will catch you when you fall…. Even if he is yelling at you to keep pushing so that you do fall… HE WILL CATCH YOU!
Austin also inspires me because he constantly challenges me mentally, emotionally and physically (in the gym). He doesn’t settle for less than your best. He is not the person that will say, “Awe, Its okay since you woke up at 4am, lifted weights and worked a 12 hour shift you can skip our on your 8pm lifting session.” No! He would say, “GET YOUR ASS TO THE GYM AND SUCK IT UP! No Excuses! You are not so good that you can skip out on your workouts or nutrition.” At the time I want to punch him in the face but then I always come to realize that he pushes me that hard so that I can be my best! That is inspiring! Someone willing to push you so hard that it hurts your feelings but they are willing to take the temporary anger for long-term satisfaction. Oh and when your trainer is actually your boyfriend of 5 years that makes it even more inspiring. He is willing to push me to my emotional limits to get me where I need to be. Even if that means he has to sleep on the couch most night during contest prep. Haha! Just kidding… kind of ;p
Your favorite food?
My top 3 favorite contest prep foods are sweet potato fries, hot oatmeal with Optimum Nutrition Casein and ½ tablespoon of almond butter and scallops.
My top 3 NON Contest Prep foods would be Sushi, Cold Stones Ice Cream and Ihop multigrain pancakes. Oh… and Nutella! J
Do you eat any of what people call junk food? If so how often?
During contest prep I am not allowed to have indulge meals. I feel that some people are capable of incorporating indulge meals into their contest prep, however, mentally I have a hard time keeping the indulge meal to just one meal. I think you have to be honest with yourself and do what you know works for you.
I am currently in my first official off season and it took me about three weeks of yo-yo dieting to get back on track. I will keep my nutrition clean (and monitored) until I feel that I am mentally capable of adding in indulge meals. Again, when it comes to contest prep or your off season nutrition you have to do what works for you. If you know that when you eat an indulge meal it sends you into a crazy “want to eat everything spiral” then take baby steps to adding in the indulge meal.
Do you drink alcohol? If so how often?
I have not drank alcohol since I started contest prep august 2009.
What would an example be of your diet you eat day to day?
Currently my main carbohydrate sources are berries, quinoa, sweet potatoes, beans, brown rice, rice cakes, butternut squash and other fibrous vegetables. My main meat sources come from organic lean beef, buffalo, chicken, turkey, fish, casein and whey. Last, my main fat sources come from fish oil, nuts, and from my meat.
I personally need to be gluten and dairy free for optimal results. I also stay away (as much as possible) from artificial flavors and colors, even chewing gum can disrupt proper digestive processes. Austin has me eating a custom macronutrient plan, so my macros are constantly fluctuating to maximize my results. I can simultaneously add lean mass while reducing bodyfat.
Example of my Day:
6 ounces of buffalo
2 Fish Oil
Quest Bar (My Favorite is Apple Pie)
3 ounces of Blueberries
1 scoop of Optimum Nutrition Hydrobuilder
6 Rice Cakes
One Hour Later:
4 ounces of Chicken
½ cup of quiona
2 Fish Oil
2 hours later
Gluten Free Oats (1/2 cup)
1 scoop of Optimum Nutrition Casein (Chocolate Supreme is My favorite)
1 Tbs Almond Butter
2 Fish Oil
4 ounces of turkey
4 ounces of butternut squash (baked and seasoned with cinnamon)
2 Fish Oil
2 hours later
Optimum Nutrition Casein (Chocolate Supreme is My favorite)
2 Fish Oil
If you could pick only 3 different body parts to put on your body from 3 other people, what would they be and why?
Honestly I am very happy with my physique. I know that I have a few things that I can improve on but I bust my tail in the gym and have every right to be proud of the package I present each year. Although if I had to pick 3 women that inspire me to improve on my own physique due to specific bodyparts that they have it would be:
1) Tracy Rabbit (a WNBF Figure Pro): I would love to have her shoulders. She has been training since she was 12 years old and has the physique to prove it. Her shoulders are exactly what a figure competitor shoulders should look like.
2) Amy Llinas Lynch(a WNBF Figure Pro): Now this girl really can rock some heals on stage! She has great stage presence and some killer legs! I feel that her legs are very lean, muscular but feminine and that is what we try to strive for as a figure competitor.
3) Danielle Small (a WNBF Figure Pro): I don’t think I have ever seen another figure girl with calves like this girl! Calves are the last thing that I like to train and her calves inspire me to train them at least twice a week. ;p
What are your 1st and 2nd biggest achievements in life so far?
My two biggest achievements it the fitness world was winning my WNBF Figure Pro Card and becoming sponsored by the Number 1 Supplement Company in the world: Optimum Nutrition/ABB (truestrength.com) and the Best Contest Prep Suits: Sutis By Amy (www.suitsbyamy.com). I am honored to be associated with two of my favorite companies.
My two life achievements would have to be graduating college with my bachelor’s degree (and passing all three boards) in Respiratory Therapy and strengthening my relationship with my mom and dad. My family split when I was in 8th grade and I really struggled to find a common ground with my mom. However, she and I rekindled our friendship when I was a junior in high school and we have been best friends ever since. My dad and I also struggled to connect and I feel over the past few years I have found peace with him in my heart.
What is your main goal in life?
My main goal in life is to Pay It Forward. I feel that I have been truly blessed with the experiences that I have had both good and bad. I know that I have the resources, guidance and ability to change people’s lives.
What is your favorite picture of yourself at the moment?
www.dosseytraining.com Our Contest Prep Business Website (email: firstname.lastname@example.org for questions)
My Facebook Fan Page
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My Body Space page
My ON page
True Strength Website
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