How Did You Get Started?
I spent most of my early teens slightly overweight, being teased frequently in school. Kids can be
mean and this was a very hard time in my life. I was always very active in sports, and continued to remain active through
High School.
I didn't have any understanding of proper nutrition at this point in time and began to loose weight
by starving myself. Loosing weight and controlling food had become an addiction and by the age of 19 I found myself in an
eating disorder clinic. I had reached the lowest point in my life, struggling on a daily basis with food, weight issues, and
self esteem. This was my turning point.
I enrolled in college as an exercise physiology major and began reading everything I could on proper
nutrition and exercise. I began weight training and there was no turning back. My dedication to leading a healthy lifestyle
gave me discipline and direction in every aspect of my life.
I decided I needed to help other women feel the same sense of strength and empowerment that I experience
everyday. As a certified personal trainer/nutrition consultant and health club owner I can help other women who struggle with
food and help give them the self-confidence they need to succeed. I decided to take my training to the next level and enter
an NPC figure competition.
Click To Enlarge.I won my first show and I am now competing at the national level. I contribute my success to the support
I receive from my family and friends. I have learned to have strength and courage from my mother who has overcome so many
obstacles in her own life.
My fiancé, my true love, Rob, is my foundation. I wouldn't be where I am today without his constant
support and relentless drive to help me achieve my fullest potential.
What Workout Plan Worked Best For You?
I change my training a lot from contest prep to off-season. In the off-season I train each body part
once a week and include many compound exercises, such as squats, push presses, and deadlifts. In the off-season I train fairly
heavy for all upper body exercises (6-10 rep range) and train with a moderate intensity for my lower body (8-12 rep range).
I do very little cardio in the off-season, typically 3-4 sessions a week, about 30 minutes each session.
I have learned to save cardio for contest prep and let my muscles recover and grow in the off-season. I began lifting heavy
a few years ago and it has made amazing changes to my physique.
Contest prep starts 13-15 weeks before a show, and I change my entire routine. I change my lower body
work to higher reps and add lots of isolation exercises. I continue to train upper body fairly heavy. I start with a moderate
amount of cardio, 6 days a week, 30-45 minutes, and slowly increase that each week until I perform up to 2 hours daily.
I believe in cross training and always challenging your body to different types of cardio and constantly
changing your weight training routine.
A typical week
* 2-4 weeks before a competition looks something like this:
Monday: 1-hour cardio (am); Chest/Shoulders/Triceps; 1 hour cardio (pm)
Tuesday: 1-hour cardio (am); Legs/Abs; 1 hour cardio (pm)
Wednesday: 1 hour cardio (am); Back/Biceps; Track Workout; 1 hour cardio (pm)
Thursday: 1-hour cardio (am); Shoulders/Abs; 1 hour cardio (pm)
Friday: 1 hour cardio (am); Legs; 1 hour cardio (pm)
Saturday: 1-hour cardio (am); Back/Abs; 1 hour cardio (pm)
Sunday: 1 hour cardio (am); Track Workout; 1 hour cardio (pm)
What Nutrition Plan Has Worked Best For You?
It takes awhile to
learn what works best for you and your body. I have learned over the years that sticking to the basics and not complicating
your nutritional plan is the key to being successful with your eating habits. In the off-season I typically consume 2000-2500
calories, broken up into 6-7 meals, consisting of a moderate amount of protein and carbohydrates.
I keep my fat intake fairly low all year round. My food choices in the off-season consist of chicken,
egg whites, steak, turkey, whey protein, cottage cheese, oatmeal, yams, brown rice, Ezekiel bread, rice cakes, all natural
peanut butter, and almonds.
Every Sunday I incorporate a cheat meal or two, which is usually sharing a pizza with my fiancé while
we watch football all day!
During contest prep I believe in putting the cleanest foods possible in your body. I drink a minimum
of 1-2 gallons of water daily. My fat intake during contest prep comes from EFA capsules. I cut out all cheat days during contest prep and slowly decrease my carbohydrate intake as
the contest becomes closer.
Sample Meal Plan
* Here is a typical day about 2-4 weeks before a contest.
Meal 1: 5 oz lean protein or fish, 1/4 cup oats
Meal 2: 5 oz lean protein or fish,
veggies
Meal 3: 5 oz lean protein or fish, veggies
Meal 4: 5 oz lean protein or fish, veggies
Meal
5: 5 oz lean protein or fish, veggies
Meal 6: 5 oz lean protein or fish, veggies
What Supplements Have Given You The Greatest Gains?
I love using creatine in the off-season to help promote muscle growth. I also am a big fan of VPX Redline during contest prep for energy. In addition, I also am a firm believer in supplementing with glutamine and BCAA's.
Why Do You Love Fitness?
Fitness is my true passion in life. It gives me self-confidence and discipline as I continually strive
to reach my maximum potential. As I embraced the fitness lifestyle it carries over to every aspect of my life, helping me
focus and accomplish anything I put my mind too.
Fitness is about true dedication to yourself, and about making sacrifices to reach your goals. Fitness
is not only about having a strong body, but it's about having a strong mind so you can be faithful to yourself, your training,
and your dieting. For these reasons I fall in love with this sport everyday and continue to strive to better myself as a person.
What Are Your Future Fitness Plans?
I have so many things I want to accomplish yet! I plan on competing until I receive my Pro-card. I
am currently training for the North Americans in September and will continue competing in as many shows as possible in 2006.
I am also working on my portfolio and web site in the hopes of doing some fitness modeling and one day becoming a cover model.
I would love to represent a supplement company whose products I believe in so I can help spread my
knowledge to others. I currently am a personal trainer/nutrition consultant and work with clients both online and in the health
club. I feel honored to have a career where I can help others achieve their personal best.
I hope that I can become a role model and inspiration to other women who struggle with food and weight
issues.
Click To Enlarge.What One Tip Would You Give Other Fitness Competitors?
Enjoy The Journey! There are so many sacrifices involved in this sport and they are not worth it if
you're not having fun and enjoying the process. Go into each competition knowing that you did your personal best. The process
of competing is not about winning a trophy; it's about growing and learning as a person. It's about making yourself better
each time you compete. Realize that you are already a winner just stepping on that stage. Be proud of your accomplishment
and let it shine through on stage!
Who Are Your Favorite Fitness Competitors/Bodybuilders?
My mentor, trainer, and role model: Jenny Lynn. She has helped me train and prepare for my shows and has given me the guidance and strength I needed
during contest preparation. She presents poise on stage, as well as having a graceful, feminine physique.
She has helped me to realize my true potential as a person and in the fitness industry.
More Pictures!
Pic 1, Pic 2, Pic 3, Pic 4, Pic 5, Pic 6
