Lessons for the Figure Competitor

... and a little about myself

By Linda Reho
No Nonsense Newsletter Volume 11 #2

Sometimes the journey does seem tough…working a full-time job, volunteering, training, dieting, preparing all my meals, etc. everything that competing requires is really like another full-time job. But, I really do love it? My faith is very strong, and I truly believe that it is Jesus who is in control of the people and situations that I encounter in life. I am very thankful to Him for being blessed with so much! I always keep close in my heart several Bible verses, which I remind myself of often, “I can do all things through God who strengthens me.”-Philippians 4:13. "With God all things are possible." -Matthew 19:24-26. These verses always help to motivate me to keep on going, and help me to never give up, even when things do seem very tough.

Weight Training Beginnings and My First Show (Incognito)

Back in my teenage years, I used to witness my brother, Louie, venturing downstairs into the basement to lift weights. This really inspired me... I soon found myself volunteering at the YMCA, and then began working out myself there. I had always loved reading any health and/or fitness magazines, and I’d admire the athletes I’d read about... I was always inspired and motivated by them. I then began attending competitions, just to watch. As I attended several shows, and sat in the audience, I thought to myself, if these athletes can do this, why can’t I?! I thought, I don’t want to be sitting in the audience any more... I want to be up there on stage! I had already been accustomed to training, as well as eating very clean, I just had to tweak it all and take it up a notch to be in competition shape.

Unfortunately, I was completely uncoordinated, so my next step was to hire a personal trainer, Dave Liberman, (who, 2.5 years later, became my boyfriend) to assist me with my posing routine, as well as my training. My goal was to compete in my very first competition ever… the 2001 NPC Natural Northern USA, in bodybuilding. I didn’t tell anyone that I was entering this competition, because if I didn’t do well, I didn’t want anybody knowing. My parents, brother, and my trainer were the only ones who knew what I was up to. I even asked that my family not attend, because I told them they’d be wasting their time. I even wanted the announcer to use a “fake” name when it was my turn to step onto the stage! Lo and behold, I ended up placing 1st in the Women’s Lightweight Bodybuilding, plus I won the OVERALL title! I was elated! I didn’t even know what the heck a "pose down" round was! But, I quickly learned!

Should You Compete?

One of the things which hold others back from competing is that some people just lack the confidence that it takes to get up on stage. It also takes a lot of perseverance and self-confidence to stick to your goals, especially when you’re around people who don’t understand the whole dieting and competition world. I’ve learned to stay mind strong, focus on my goals, and stay very disciplined, instead of letting my friends who don’t compete sabotage my efforts. Many of my friends have grown to understand and respect the fact that yes, I can still join them for social events, but I will be bringing my own Tupperware containers of food in my cooler along (and I don’t have a problem politely asking the waitresses/waiters to heat up my food for me if we venture to restaurants).

I actually think competing can BUILD one’s confidence. You just have to go in there with the mind set, that I’ve put in my best effort (if you have), this is the best I’ve looked in my entire life, and just show up at your contest as best as you possibly can. Everybody came from somewhere, and usually can recite their own individual success story…some may have lost 100lbs, some may have overcame a disease, no matter what, I think every single person who gets up on that stage is a winner in their life.

The best advice I can offer someone contemplating first-time figure or bodybuilding competition...

You only live once, so if you have a gut feeling about competing, act on it!
Go watch a show to see how it proceeds.
Set a date for your contest.
Make sure to put your goals down in writing, and then put your whole heart and mind into it, and do it! Put in 110%, giving it your all!

What can you lose? Maybe a few extra pounds, but that’s a great thing!! Do it for YOURSELF, and set personal records. Don’t just base your goal on winning - you never know who is going to show up at your contest, nor do you know how the judging is going to go. My goal for each show is to always come in better (improving upon what my physique looked last time)…and even if the judges don’t reward it, at least I have met my goal. It is a very subjective sport, but I am aware of that going in. Stay focused, stay disciplined, and when times get tough, reach out to whomever your higher power is (mine is God) to help you keep pressing on. And lastly, always be sure that whatever you are doing, stay positive, smile often, laugh a lot, and be happy!

My Training

I train at Titan’s Gym, located in Mentor, Ohio. The best amenity that it offers is that it’s open 24 hours! Perfect for me, who never has a set schedule! I also have a gym at home. Some days I train with Dave, some days I train on my own.

I do cardio every single day, whether it is off-season or contest-season. To me there really is no "off" season. I have to work just as hard whether there’s an upcoming contest or not to make improvements. I usually do cardio first thing in the morning, for at least half an hour. The amount of time varies, especially when I’m getting ready for a show. Sometimes I’ll do 45 minutes +, it all depends what stage my physique is at. In addition to morning cardio, I’ll often do a second cardio session…sometimes prior to my weight training, but usually afterwards.

At least once a week I’ll do just cardio, both in the morning, then later on it the early evening. I like to vary my modes, one, because I like variety, and two, because I don’t want my body to get used to the same thing, and stop producing the maximum results that it’s capable of. I jog, run, speed walk, ride bikes (stationary and recumbent), elliptical, row, and kick box. I vary the intensity as well. I incorporate the Beverly HITT cardio sessions (my boyfriend and trainer, Dave’s addicted to it, he does it on the elliptical ALL THE TIME!)

As for weight training, I usually train one body part per day, and hit each part at least once per week. My first contest was bodybuilding, then I switched to competing in figure. This type of training works for both. In fact, my weight-training regimen is still very much the same for figure as it was for bodybuilding. (The only big difference is I have incorporated more cardio for my figure prep). Depending on what body part/s I’m trying to improve for my next show, I will train that particular muscle group/s twice a week. I always vary my exercises, as well as the order of them. I rarely do the same exact workout. I train heavy, but my reps and sets vary. I like to incorporate all sorts of things…regular sets, drop sets, super sets, tri sets, you name it! I also choose exercises that train various angles, to ensure I’m training different muscle fibers. I love to challenge myself, and I love variety!

What I’ve Learned about Nutrition and Supplements

BEVERLY has really made an impact on my life, diet, and focus. Some days, it’s just a blessing to see the new issue of the No Nonsense Newsletter in of my mailbox, especially after a long, stressful day. Just picking it up and reading about another athlete’s success story, or seeing a new recipe, or reading about a new way to use Beverly products, are all such huge motivators. It’s also great to receive a packet indicating a big blowout sale that Beverly is having.

I have definitely tried other supplements, but nothing compares to Beverly. I had never been able to order all my supplements strictly through one company…in the past; I used protein powder from one company, another product from yet another company. It is very rare to find a company that provides every single supplement I need, all of which are at the most highest quality. I’ve tried nearly every one of Beverly’s Products, and have seen RESULTS with every single one of them! I now stick solely with BEVERLY products.

Linda woking out bicep curl

As I began using Beverly products, I’d add one more product in at a time, seeing better and better results! It is amazing! I always have tons of energy, feel very alert and focused, and have a very positive outlook on life. I think I’m addicted. I have never experienced any side effects, such as headaches, or being fatigued. The protein powders taste AMAZING, unlike a lot of “chalky” tasting shakes out there. Best of all, Beverly’s Products really do work! The employees at Beverly are always, always, so very prompt in replying to my emails! I don’t know of ANY OTHER COMPANY in this industry with this incredible customer service! It is just amazing! Whenever I tell anyone about Beverly products, I always share this information, and they are just stunned that a company would go to such great lengths, working with each and every individual’s needs and goals. In the past, when I used other company’s’ products, if I ever had a question, I’d usually be put on hold for quite some time, and when the call was finally answered, a sales rep answered the phone, and was very vague about the products, and could not give me a sound answer.

What have I learned about food? For me, dieting for the contest isn’t as tough as THE AFTERMATH! You can turn into a food-addict, for sure, and become out-of-control, if you get too carried away and don’t set limits. I’ve personally lived and learned all about post-contest awareness, and have been through the entire experience! As every competitor knows, you just have one thing on your mind after your contest, you want to eat! Anything and everything that you’ve deprived yourself of in the previous 4-6 months. Eating the night of your contest is certainly a rewarding feeling…it’s “the icing on the cake”! (And I “ABS”olutely love cake! Ha!) You feel you’ve worked so very hard, you displayed your package on stage, putting to the “test” all that you’ve worked for in your preparation, now its time for your taste buds’ reward! Sound familiar?! But, you must learn to be careful…Yes, of course you must celebrate, but be sure not to turn this celebration into a continuous 24-7 celebration. Once you begin to eat those non-diet foods, of course they taste so heavenly, but you will be tempted to do this the following day, and the next day, too! And then it becomes very hard to go back to your clean-eating mode. You can’t continue to do it day after day after day…your body will begin holding onto it and STORING it…as body fat, extra unhealthy unwanted pounds. And it becomes very easy for that number on the scale to go up, up, up and away! I always remind myself of the quote "A moment on your lips is FOREVER on the hips".

I’ve learned a lot when it comes to food during the off-season, moderation, moderation, moderation is the magic word, and I try to alert every competitor about it. I came up with the quote, “Eat ANYTHING you want, and you won’t be able to WEAR anything you want!” I know that most of us competitors have their wardrobes divided into separate sections in their closets…a section for their off-season clothes, and a section for their in-season clothes. It becomes very discouraging when neither section fits!

I’ve learned that you must keep things in perspective. Although it is not realistic to stay at your contest weight year-round, it’s best to stay within 15-20 lbs during the off-season, for a figure competitor. Staying leaner in the off-season will make it that much easier for you to snap back to your contest weight, without having to diet for an over-lengthy period of time to be stage-ready for your next contest. There are in-season diets, and there are structured off-season diets to adhere to as well.

I’ve learned to eat very clean throughout the week during the off-season, but I do allow myself to enjoy a cheat meal, sometimes even a cheat day on the weekends. I’ve learned that if I deprive myself, I might turn my deprivations into full-blown binges! Dave’s body can handle eating whatever he wants on the weekends, but I can only do it for one day of the weekend, just a meal or two. For some reason my body just can’t handle the huge splurge all weekend long, maybe it’s because I’m a female?!

I’ve learned that as you age, your metabolism is not the same as it was when you were in your 20’s. That’s when you must implement and manipulate different variables into your training and diet regimen. This is where the huge importance of proper supplementation with Beverly products comes in, along with the Beverly “carb up meals,” and the HITT cardio sessions. All have had drastic benefits on my metabolism.

I’ve learned that it helps to have supportive people in your life. My boyfriend has been very supportive this time around during the off-season, to help me to keep my weight off for my next show. We no longer venture to restaurants throughout the weekdays. On Sundays I prepare our meals. I call Dave’s his "Meals on Wheels"... as he lives just two miles down the road, and many times I have pedaled my bike, carrying a cooler full of weighed-out meals packed in Tupperware, and delivered them to his fridge!

I’ve learned that if I ever want that extra helping of dessert, I just remind myself that I will never let myself get this far over my contest weight next season, and that I can have another helping during my cheat meal the following weekend. I must keep on instilling will power and control in my head, and not give in to those tempting taste buds! (It’s taken a while, but I’ve gotten control of it!) My more-than-anticipated weight gain in January 06 sure was a learning lesson for me, and I try to pass this bit of advice on to every person who competes.
Dave reminds me that it’s best to always hold yourself accountable and have an idea of what that magic number for your weight is, ‘cuz that number can creep up on you quite fast! When it does that dreadful word “scale” comes in to play! Ugh! Although the scale is by no means my best friend, I have learned to become “acquainted” with it, at least once a week, just to make sure that I’m staying within my weight range during the off-season.

How to Get the Most from Your Supplements

I really believe that you must take numerous products at a time to work synergistically to ensure the most effective and best outcome. Just like your vehicle can’t run on gasoline alone – it needs oil, transmission fluid, coolant, etc; your body can’t work its best unless it has ALL it needs to work together to accomplish the best results that it’s capable of! I started using just a couple of Beverly products, and just kept adding another, and another, seeing better and better results!

It’s hard to pick my favorite product, but I must say it’s a tie between the protein powders and the Glutamine Select plus BCAAs for sure! Just the sugar cravings alone that it’s helped me to control, along with all its other f"ab"ulous benefits! I sip it throughout my workout. And, if you need your chocolate fix, you’ve gotta have Beverly protein powders on hand at all times! They are simply a MUST HAVE! I love the Muscle Provider, UMP, and Ultra Size! (I have all of these in Chocolate AND vanilla!) I use them alone, or mix them together to make some yummy concoction... puddings, shakes, and pancakes, just to name a few. And they all taste so delicious that it doesn’t feel like you’re depriving yourself!

The Ultra 40 Liver tabs and Mass Amino tablets used together have really played a big role in improving, as well as retaining, my muscle mass. They are an excellent source of protein to add to your meals, and your muscles just suck them right up! Lean Out is great too, and it has done exactly what its name says…it’s leaned me out! During contest season, I take 2 prior to each meal, then increase it to three as it gets closer to my contest. I then add in the Energy Reserve, which just adds fuel to the fire! All of the products have proven wonderful results!

I used to be afraid of fats, but I now add a serving of EFA Gold with 1-2 meals daily. I’ve finally accepted the fact that our bodies NEED some fats, it’s just making sure to choose the good fats that is a must. Already I’ve seen an improvement in feeling fuller at meals, for a much longer period of time, as well as seeing improvements in my physique, skin, and fingernails, by adding in this product. Eating the good fats actually helps your body to get rid of the bad fats! What would I recommend to someone who has never been exposed to Beverly products? Gosh, that’s a tough one; since there are so many Beverly products I stand and swear by! Of all the wonderful Beverly products, I would first recommend the protein powders. Whether one wishes to compete or not, perhaps they just want to stay on a healthy diet, anyone can reap the benefits of the protein powders! In fact, here is a real live example! A co-worker of mine, Reggie, has been on a diet for almost a year now. However, three of her meals consist of having to drink a 160-calorie shake. I watch her as she “chokes” it down, as she sees me enjoying my meals. I asked her for the box that her ready-made drinks come in, and created for her one of each of the following recipes, ensuring that each equated to 160 calories, with the same amounts of protein, carbs, and fats labeled on her drink. I made her three treats, labeling them just one, two, and three…asking her which she liked the best, without letting her know the ingredients! She loved them all! But, the pUMPkin pie passion was her favorite. You should have witnessed her reaction as she indulged in these! She had a huge smile on her face, as if she had just been released from prison, and was EATING something delicious, instead of DRINKING her usual little drink. When I placed my last order for Beverly products, she had me order her a tub of vanilla UMP, too. Now she creates her treats on her own. She loves how easily the powder mixes. And get this, she admitted that she HATES vanilla flavored protein powders, but she just LOVES the UMP! (She decided to make a plain vanilla shake with it to find this out!). She said it has a sweet and creamy taste, and that it wasn’t “chalky” tasting, as she was accustomed to with other shakes. She is even now thinking of perhaps attending a show next year, and then possibly competing in one! Hhhmmm…which other products will I turn her on to next?!?!?

I have a lot of favorite recipes for the Beverly protein powders, including protein pancakes and pudding. In fact, I just came up with a few really yummy ones, especially great for indulging in around the holidays! The best thing about them is they taste GREAT, they’re very healthy (you can eat them during contest-season!) and you can still look great, and feel like you’re really indulging throughout the holidays!

Also, note that you can alter the ingredients, depending on your diet’s needs… ½ cup of pumpkin only has 20 calories!!! And, as I’m sure you all know, a ½ cup of oatmeal only has 75 calories!

 pUMPkin Pie Passion 
Ingredients:
1 scoop Vanilla UMP
½ cup canned pumpkin
½ cup old-fashioned oats
1 teaspoon of cinnamon spice
1 teaspoon of pumpkin spice
1 packet of Splenda (or Equal)
1 tablespoon of fat-free Cool Whip

Mix oats with water and put in microwave, just as you would make your oatmeal; stir in pumpkin and UMP, adding water to get a thick, smooth, creamy consistency. Add in cinnamon and pumpkin spices and Splenda flavor; top with a tablespoon of fat-free Cool Whip if you’d like! Enjoy!

   pUMPkin Smoothie   
1 ½ scoops of Vanilla UMP
1 teaspoon of cinnamon spice
1 teaspoon of pumpkin spice
1 packet of Splenda (or Equal)
4-6 ice cubes, cold water

Mix all the above ingredients together to create a smooth, creamy smoothie. I like to put mine in the freezer for a while to thicken it up.

 pUMPkin Pudding  
1 container of vanilla Fit n’ Lively yogurt (only 60 calories!)
½ cup canned pumpkin
½ scoop Vanilla UMP
(Optional:  ¼ - ½ cup of Fiber One Cereal to make crunchy)
1 tablespoon of fat-free Cool Whip

Mix all the above ingredients together to create a smooth, thick, and creamy pudding. (Add a little water to make it thinner, if you wish). Top with a tablespoon of fat-free Cool Whip, too, if you’d like!

My Ultimate Goal

As to achieving my ultimate goal in life…physically, spiritually, and personally, I rely on the dear Lord to help me follow my dreams, goals, and passions in life. Each day I ask Him to help me to bless somebody today. Whoever it may be, I just pray that this person/s will be placed in my path today, and that I will be able to share whatever gifts I have been given, to help this person in whatever way that God has intended for me. Somehow, someway, I hope that I was able to help you by writing this article. I will feel blessed for being able to do so.

LINDA REHO PERSONAL PROFILE
Age: 31, but I act and feel MUCH younger!

Competition History:
2001 NPC Natural Northern USA Bodybuilding; 1st Place Lightweight & Overall Title
2005 NPC Natural Great Lakes Figure Championships; 1st Place Short Class
2006 NPC Junior California Figure; 1st Runner Up Medium Class
2006 NPC Natural Grand Prix Figure Championships; 1st Place Short Class && Overall Title

Occupation: I work in several departments for the Lake Hospital System – Cardiac Rehabilitation, I’m Coordinator of the Tobacco Education Department (no, I don’t teach people HOW TO smoke)…I counsel smokers on ways to kick their smoking addiction, and I also work in the Health Promotions Department where I go out to elementary schools to give talks/presentations to 3rd and 4th graders about heart disease, exercise, and teach the students that “Butts are Gross” (cigarette butts, that is.)

Education: I earned a Bachelors of Science in Exercise Physiology, from Ohio University; and two Masters Degrees from Cleveland State University. One is in Exercise Science with a specialty in Cardiac Rehabilitation; the other is in Sports Management.

Marital Status: Not married, but I do have a boyfriend (Dave Liberman) who is also my best friend. No human kids, but I consider my Himalayan cat, Bailey, my baby boy!
Gym: Titan’s Gym and I also have my own home gym.
Height: 5’2” and a quarter
Off Season Weight: 125-130 lbs
Contest Weight: 110 lbs

Favorite Cheat Food: Chocolate Giant Eagle Cake loaded with tons of butter cream frosting! Yummie! Dave surprised me with a huge one after one of my contests! He secretly had a hotel employee deliver it to the fridge in our room WHILE I was at my contest. What an awesome treat to come back to…I just devoured it! Favorite Meal: I love Mexican food (during the off-season)! I also love different variations of protein pancakes! Favorite Beverly Recipe: Protein pancakes, and my new favorite one, pUMPkin pie passion, I’ve included the recipe in my article…for all to enjoy!

Favorite supplement: I love the protein powders! I use Muscle Provider, Ultimate Muscle Protein, and Ultra Size! All the flavors, too! There are so many variations to make so many concoctions, and they all taste DELICIOUS!!!

Favorite Band or CD: I love listening to Christian music; I always have my radio tuned into The Fish, an awesome Christian radio station. I also love Cyndi Lauper!

Most Inspiring Books: The Bible, and one of my favorite motivational books is by Joyce Meyer, entitled “The Power of Determination”. I them take along with me to all my competitions, to read throughout the day, and often to the gym. I love to read Christian books, as well as the Bible, on a daily basis, even if it’s just reading a little portion each day. The Bible, and one of my favorite motivational books is by Joyce Meyer, entitled “The Power of Determination”. I them take along with me to all my competitions, to read throughout the day, and often to the gym. I love to read Christian books, as well as the Bible, on a daily basis, even if it’s just reading a little portion each day.

Activities and Other Interests: My most favorite thing to do is exercise! I just love it! The worst part about competing is that I can’t workout two days prior to the show, or the day of the show... I LOVE WORKING OUT, and I hate taking days off! Activities and Other Interests: My most favorite thing to do is exercise! I just love it! The worst part about competing is that I can’t workout two days prior to the show, or the day of the show... I LOVE WORKING OUT, and I hate taking days off!

Aside from working out, I love to volunteer. I enjoy doing public speaking and volunteer my time speaking to groups such as “Mended Hearts”, which is a support group made up of patients who have heart disease.

Important People in My Life: Several people win the title of being mentors in my life. My faith in Jesus is very strong, and I truly believe that it is He that helps me to do all that I do. There have literally been times when it took everything I had to drag myself to the gym, but I kept repeating “I can do all things through God who strengthens me” (Philippians 4:16) over and over in my mind, throughout my whole workout, and that’s what got me through it!

Another motivational person is my mother... She’s a big encourager and motivator! She even helps me to cook my food when I’m in a bind. My brother, Louie, is also great to bounce off ideas. He is an exercise physiologist as well, and I swear, he never ever eats a morsel of unhealthy food, ever! (At least I’ve never witnessed it).

And, of course, my boyfriend, and trainer, Dave, is a huge inspiration for me... (I met Dave back in 2001 when I initially hired him to train me and teach me my posing routine! Two and a half years later we began to date!) Words cannot express how grateful and blessed I am to be not only one of Dave's clients, but to have him as my boyfriend and best friend as well.

In the last issue of the No Nonsense Newsletter (Vol 11, #2) Linda Reho wrote one of the best articles we’ve ever seen for anyone interested in Figure. Well, I thought it would be good to share her specific training and diet plans with you. Our philosophy here at Beverly is, “If you want to be like Linda, train and eat like Linda.”

Here’s Linda’s program in her own words… “Note that each week my workouts vary…I use a combination of dumbbells, barbells, machines…In addition, I vary my grips and angles of exercises; I always warm up 10 minutes on cardio prior to my weight training sessions; I train each muscle group once per week, hard, using very challenging weights; for muscle groups that need additional improvement I will train twice a week.”


   SAMPLE WEIGHT TRAINING WORKOUT 

  Quads & Calves
Quads w/calves:
Squats, leg press, calf raise (repeat continuously…each exercise after the next)

  
    Squats 
    15-20 reps 
  
  
    Leg Press
    15-20 reps 
  
  
    Calf Raise
    15-20 reps 
  

(Complete the cycle X 3-4 sets; approximately one minute between each set)

Superset... 3-4 sets 


Walking lunges
15-20 reps


Leg Extension
15-20 reps



More Calves:
Seated Calf Raises --- some days 12-15 reps X 3 sets, some days 20-25 reps X 3 sets
Standing Calf Raises --- some days 12-15 reps X 3 sets, some days 20-25 reps X 3 sets

Shoulders 
Seated Overhead Press -- 12-15 reps X 3-4 sets
(dumbbell or barbell)

Upright Rows -- 12-15 reps X 3-4 sets
(cables or dumbbells)

One-arm Lateral Raises -- 12-15 reps X 3-4 sets
(cables or dumbbells)

Front Raises -- 12-15 reps X 3-4 sets
(cables or dumbbells)

Rear Delt Machine -- 12-15 reps X 3-4 sets
(or bent-over dumbbell flies)

  Hamstrings & Glutes 
Hamstrings: 
Deadlifts -- 20 reps X 3-4 sets

Leg curls (*pick 2 of the following)
*Lying Leg curls  -- 20 reps X 3-4 sets
*Standing 1-legged leg curls -- 20 reps X 3-4 sets (each leg)
*Seated leg curls -- 20 reps X 3-4 sets

Glutes: 
Step-Ups off bench or box -- 15 reps X 3 sets (each leg)
Butt Blaster Machine -- 15 reps X 3 sets (each leg)


Chest & Tris 
Chest:
Superset...
Bench Press with barbell -- 12-15 reps X 3-4 sets
Dumbbell Flies -- 12-15 reps X 3-4 sets

Incline Machine Press -- 12-15 reps X 3-4 sets
Cable Crossovers -- 12-15 reps X 3-4 sets

Tri's: 
One-arm Tricep Kickbacks -- 15 reps X 3-4 sets (each arm)

Superset...
Tricep Rope Extensions -- 15 reps X 3-4 sets
Tricep Machine Dips -- 15 reps X 3-4 sets

Back & Bi's 
Back:
Lat Pulldown to front -- 12-15 reps X 3-4 sets
Seated Rows -- 12-15 reps X 3-4 sets
One-arm DB Rows -- 12-15 reps X 3-4 sets
Bent-over Barbell Rows -- 12-15 reps X 3-4 sets
(or, Low Row Machine)

Biceps: 
E-Z bar Curl -- 15 reps x 3-4 sets
Hammer Curls -- 15 reps x 3-4 sets
Preacher Curls -- 15 reps x 3-4 sets
*Some weeks I combine my bi’s and tri’s together on one day, and
do my back separately and my chest on another day by itself.

Abs
I once read that “"Abs aren’t made in the GYM, they’re made in the KITCHEN!“" Gosh, I could write pages just on abs! But, just to sum it up briefly, I train abs several times per week, either in-between my sets of whatever muscle group I’m training that day, or at the end of my workout; I do all different ab exercises, once again, I rarely repeat the exact workout, but here is a sample of an ab routine...

(repeat continuously…each exercise after the next)

Crunches on incline board 25 reps

V-Crunches 25 reps

Ball Crunches 25 reps

(Complete the cycle X 3-4 sets; approx. one minute between each set)

CARDIO WORKOUT
Frequency 6-7 days per week at least 30 minutes in the am; many days I will do more cardio in the evening prior to or following my weight training…time varies On one day per week I do only cardio, (sometimes two sessions, one in the morning, one in the evening); no weight training on this day. Mode I vary what I do all the time! I love variety! Treadmill or outdoor speed walking or jogging or running; (Various speeds and grades) Elliptical, (various speeds and grades) Indoor or outdoor cycle (upright bike, air dyne, recumbent bike) Intensity I vary this, too, throughout the week…sometimes low-moderate; moderate-high I like to do Beverly’s HIIT, especially as it gets closer to my contest; I learned first-hand that this really does work…I was called in an hour early to my job at the hospital. I thought, darn, how am I going to do my cardio?? So, I gave the HIIT a shot, and 25 minutes later, wow, I was drenched in sweat! What a workout! And, I was still able to make it in to work earlier than my regular scheduled shift!

SAMPLE DIET

My meals are pretty standard. Breakfast is usually egg whites and oatmeal (I like to mix both together and sometimes I even sprinkle Splenda and/or Cinnamon on it…yum!) -OR- Protein pancake made with egg whites, oatmeal, and Ultra Size.

My meals throughout the day, (I eat every two and one-half to three hours) are some kind of lean meat (chicken, tuna, 95% lean ground beef, or 99% lean ground turkey) and brown rice or sweet potatoes OR a Muscle Provider shake.

As evening approaches it’s meat and veggies or a large salad with a variety of veggies (I LOVE red peppers…one time I was at a show, just in the audience, and bit into my pepper and saw a worm, with some black droppings! UGH! But, I still eat them! I just make sure I wash them very thoroughly, inside and out, and try to refrain from eating them in the dark...) I make my own dressing…any type of vinegar, and a little Splenda, and sometimes I mix in other spices…whatever is in my cupboard! Some days I add in olive oil, too.

And if I’m still hungry at the end of the day…I’ll eat another meal…lean meat with a variety of veggies -OR- UMP shake or Muscle Provider Shake or Ultra Size/MP pudding -OR- sometimes I’ll have egg whites again! Or, mix in veggies and make into an omelet.

Bodybuilding World : Body Muscle Journal : Back Issues : Order Online : Beverly International Net : Vitamin Supplement Guide

Crunches on incline board	25 reps
V-Crunches	25 reps
Ball Crunches	25 reps