Weight:122 lb off season Pre contest 112lbs
I don’t really have a regular routine as my job does not allow for it. My goal is to be in the gym at least 5 times a week. I like to separate my muscle groups up as it allow me to focus better on each one. I also alternate Abs and core.
Bent over barbell row 3 sets 12 reps
incline dumbell row 3 sets 10-12 reps
close grip pull down 3 sets 10-12 reps
concentration dumbell curls 3 sets each arm 10-12 reps
single arm dumbell row 3 sets each arm 10-12reps
barbell curl 3 sets 12-10-8
pull-ups 3 sets 15 reps
hammer curs 2 sets 10-12 reps
ball crunch 3 sets 15 reps
supported hanging leg raise 3 sets 15 reps
lower leg raise for lower abs 3 sets 15 reps
ball oblique crunches 3 sets 15 reps
Quads Hams: ( I super set a lot of these workouts)
barbell squats 4 sets 12-15 reps
single leg dumbell stiff leg deadlift 3 sets 15 reps
Barbell lunges 3 sets 15 reps
seated hamstring curl 3 set 15 reps
leg press 3 sets 12-15 reps
lying hamstring curls 3 sets 12 reps ( sometimes I might do drop sets of this exercise)
hack squats FST-7 so for this I d 7 sets 10reps with 10-15 seconds rest between sets)
ball plank 3 sets 1 minute
3 way plank 3 sets 30 seconds a side
hyper extn 3 sets 15 reps
Dumbell press 3 sets 12 reps
front raise 3 sets 12 reps
reverse pec dec 3 sets 12 reps
side laterals 3 sets 12 reps ( I alternate between dumbells and cables, usually switch it up weekly)
machine press 3 drop sets
Cable rope crunch 3 sets 15 reps
seated leg raise for lower abs 3 sets 20 reps
upper lower crunch with a 10 pound wt 3 sets 15 reps
Roman twist 3 sets 15 per side
single leg squats 3 sets 15 reps
stiff leg barbell squats 3 sets 15 reps
sumo squats 3 sets 15 reps
step up 3 set 12 reps per leg
single leg hamstring curls 3 set per leg 15 reps
Plank 3 sets 1 minute
ball hyper extn’s 3 sets 12 reps
side planks 3 set 1 minute each
Barbell bench press 3 sets 8-10 reps
tricep cable push down 3 sets 12 reps
cable fly’s 3 sets 12 reps
tricep extn’s 3 sets 12 reps
pec dec machine 3 sets 12 reps
skull crushers 3 sets 12 reps
machine press drop sets
For cardio in my off season I either do it after my training for about 30 minutes high intensity or I do it outside, depending on how nice it is outside.
OK so, you did a great job in turning your life around and going from 165lb to 112lb, tell us why you did this and how?
Well I`ve battle with my weight my entire life. I have been overweight for the majority of my life. I was very badly picked on in school because of my weight so I took matters into my own hands. I was a child I had no idea what I was doing so began drastically cut the food I was eating down and then battle with pretty close to anorexic but I wanted so badly to fit in. I then went to high school started to play sports and was able to keep my weight under control in grade 10 my weight shot up again up to 155lbs it stayed like this for about a year I was able to get it back down. Then I graduated college. I found myself without a job in my field. I became unmotivated and developed bad habits that contributed to my weight gain yet again but this time my weight shot up to at least 165lbs. I found myself unmotivated unhealthy no liking the person I saw in the mirror.
How I made the change was I had realized that my life had gotten out of control. I enrolled myself in a local gym and started to lift weights. I started slowly and set a goal of trying to increase the weight every week to two weeks. Like for example, I would squat the bar and then the next week I would add 5 lbs and continue to increase.
A lot of other women look up to you, who do you look up to?
my boyfriend Justin Rozon for the reason that he supports me so much and if it wasn’t for him and his wonderful family, I would not have been able to accomplish my goals.
Most of all the people I look up to are the people that have enough courage to make change. It’s hard to admit you are unhealthy and to make change.
Do you eat any of what people call junk food now? If so how often?
Of course I do. I don’t crave pizza or chips. I pretty much eat clean meals but my weakness is sweets lol…. I try to only eat a little during my off season. When I’m in contest mode if I cheat it’s a bite like a bit but I fight if to the end. for me a cheat would be cheese or cream dressing now and then on my salad but my true weakness is ice cream. Can’t have it in the house.
Do you drink alcohol? If so how often?
No not really maybe a few times a year. I might enjoy a glass of wine or a margarita on vacation.
What would an example be of your diet you eat day to day?
It depends.I try to eat at least 4 to 5 meals a day, drink 3 L of water a day
Meal 1: five egg whites, 1/2 cup dry oats, cinnamon with rhubarb, stevia, coffee.
Meal 2: protein shake green veggies
Meal 3: 4 to5 oz protein source, carb source, either potato or yam or rice,(post workout)
Meal 4: protein source veggies,or salad with spinach
Meal 5: protein shake or protein brownie with veggies again, rice cake for a treat
If you could pick only 3 different body parts to put on your body from 3 other people, what would they be and why?
Ava Cowan abs
Diana Dalghen legs and butt
Monica Brandts arms
What are your 1st and 2nd biggest achievements in life so far?
My first biggest achievement was to loose the weight and keep it off and my second one was when I placed 1st in my second show. It was the best feeling in the world! a rush of emotions.
What is your main goal in life?
To walk on the Olympia stage as a Pro athlete!
If you could go back in time to a point in your life to change something, what would it be and why?
The thing I would go back and change would be to never have let my weight get so out of control. We don’t realize the damage we cause to our bodies. Stretch marks ect.