How Did You Get Started in Female Fitness?

Growing up in a family of athletes and coaches, I was always aware of the hard work and dedication of sports performance. I was a high school multi sport standout and a collegiate track and field and cross country standout.

Following college I began teaching high school and eventually made my way to coaching track and cross country in '03. I maintained an adequate level of fitness, but not the same level at which a former collegiate athlete becomes accustomed. In May '04, after deciding to rejoin a gym, my membership included 5 free training sessions that I initially declined.

I remember thinking, "I'm a former athlete. I know what I'm doing in the gym. I don't need a trainer." After seeing the physiques produced by trainer Jolene Carter, I agreed to sign up to train, and compete in my first figure competition. I'll never forget Jolene's words at our initial session:

"Are you going to listen to me?"

"Yes."

"Are you going to do everything that I tell you to do?"

"Yes."

"Good, then you'll win your show."

I guess Jolene was right. I went from 148lbs and 21% body fat to 128lbs and 6% body fat in 16 weeks, and won my first show
(John Sherman Classic), which happens to be one of the biggest shows in Texas. I've been an avid competitor since.

        


My Bodybuilding Workout Routine

Monday: Legs

* Superset:

Leg Extensions: 6 Sets Of 20 Reps
Plyo Box Step Up: 3 Sets Of 15 Reps

* Superset:

Leg Curls: 3 Sets Of 15 Reps
Plie Squats: 3 Sets Of 15 Reps

* Superset:

Leg Press: 3 Sets Of 20 Reps
Plyo Box Jumps: 3 Sets Of 10 Reps

* Superset:

Barbell Lunges: 3 Sets Of 30 Reps
Mountain Climbers: 3 Sets Of 15 Reps

* Superset:

Stiff-Legged Deadlifts: 3 Sets Of 15 Reps
Plyo Box Jumps: 3 Sets Of 15 Reps

* Squats: 4 Sets Of 8-15 Reps
* Cardio: 30 Minutes Stair Mill Or Elliptical



Tuesday: Shoulders/Back/Calves

* Superset:

Overhead Dumbbell Press: 3 Sets Of 8-15 Reps
Bent Over Straight Bar Row: 3 Sets Of 15 Reps

* Superset:

Side Lateral Raises: 3 Sets Of 10-15 Reps
Standing Calf Raises: 3 Sets Of 20 Reps

* Superset:

Cable Rear Deltoid Raises: 3 Sets Of 12-15 Reps
Lat Pulldowns: 3 Sets Of 10 Reps

* Superset:

Seated Row: 3 Sets Of 15 Reps
Front Deltoid Raises: 3 Sets Of 15 Reps

* Superset:

T-Bar Row: 3 Sets Of 15 Reps
Seated Calf Raises: 3 Sets Of 20 Reps

* Cardio: 30 Minutes Stair Mill Or Elliptical



Wednesday: Biceps/Triceps/Calves

* Superset:

Hammer Curls: 3 Sets Of 15 Reps
Weighted Dips: 3 Sets Of 20 Reps

* Superset:

Dumbbell Curls: 3 Sets Of 15 Reps
Skull Crushers: 3 Sets Of 15 Reps

* Superset:

Concentration Curls: 3 Sets Of 15 Reps
Triceps Kickbacks: 3 Sets Of 15 Reps

* Superset:

Barbell Curl 21's: 3 Sets Of 21 Reps
Triceps Rope Pushdowns: 3 Sets Of 15 Reps

* Superset:

Cable Bicep Curls: 3 Sets Of 15 Reps
Triceps Pulldowns: 3 Sets Of 15 Reps

* Smith Machine Calf Raises: 6 Sets Of 20 Reps
* Abs
* Cardio: 30 Minutes Stair Mill Or Elliptical



Thursday: Chest/Calves

* Superset:

Incline Dumbbell Press: 3 Sets Of 15 Reps
Pushups: 3 Sets Of 15 Reps

* Superset:

Cable Crossovers: 3 Sets Of 15 Reps
Standing Calf Raises: 3 Sets Of 20 Reps

* Superset:

Bench Press: 3 Sets Of 8-15 Reps
Yoga Ball Pushups: 3 Sets Of 15 Reps

* Superset:

Flat Bench Dumbbell Press: 3 Sets Of 15 Reps
Pec Fly: 3 Sets Of 15 Reps

* Seated Horizontal Calf Press: 3 Sets Of 20 Reps
* Abs
* Cardio: 30 Minutes Stair Mill Or Elliptical Or 1hr Cycling Class



Friday: Shoulders/Back/Calves

* Superset:

Incline Shoulder Press: 1 Strip Set Of 10 Reps
Pull Ups: 3 Sets To Failure

* Superset:

Bent Over Barbell Row: 3 Sets Of 15 Reps
Single-Arm Bent Over Dumbbell Rows: 3 Sets Of 15 Reps

* Superset:

Lying T-Bar Row: 3 Sets Of 20 Reps
Seated Horizontal Calf Press: 6 Sets Of 20 Reps

* Rear Delt Raise: 1 Strip Sets Of 10 Reps
* Abs
* Cardio: 30 Minutes Stair Mill, Elliptical, Or Sprint Work



Saturday: Cardio

* Calves
* Abs
* Cardio: 30 Minutes Elliptical, Stair Mill, Or Distance Running/Sprints/Bleachers



What Nutrition Plan Has Worked Best For You?

My diet is very simple, but has a lot of variety. I eat 6-7 meals/day. Each meal consists of 5oz protein and about 5oz carbs. I do not
consume carbs with my last 2-3 meals. For breakfast I'll eat apricot or strawberry protein pancakes, chocolate, lemon, pumpkin, or
carrot protein cake, southern fried potatoes and eggs whites, spinach and egg whites, breakfast taquitos, oatmeal, extra-lean turkey
bacon, or breakfast quiche.

For lunch or dinner I'll eat crab cakes, meatloaf, black bean burgers, steak fries, tilapia, BBQ chicken, ginger spice chicken, chicken
or shrimp fried rice, sweet potato fries, popcorn, and chicken and turkey frittatas. And contrary to a lot of competitors' diets, mine
tastes as wonderful as it sounds!


Meal 1:

* 5 Egg Whites
* 5oz Southern Fried Potatoes


Meal 2:

* Chocolate Protein Cake Or Muffins


Meal 3:

* 5oz Low Sugar BBQ Chicken
* 1/2 Cup Brown Rice
* Sliced Cucumbers


Meal 4:

* 5 Oz Tilapia
* 1/2 Cup Broccoli Or Asparagus
* 2 White Cheddar Rice Cakes


Meal 5:

* Spinach Omelet:
o 3 Egg Whites
o 2oz Chicken
o 1 Oz Turkey
o 1 Cup Spinach
o 1/4 Cup Mushrooms/Onions/Tomatoes


Meal 6:

* 5oz Tuna


Meal 7:

* 5 Oz Ginger Spice Chicken


What Supplements Have Given You The Greatest Gains?

The 2 supplements I "must have" are my All American EFX V&M (multivitamin) and Liquid Beef Aminos (LBA Pro). I rarely miss a day of taking them. The multi gives me energy throughout the day and the aminos prevent muscle loss, which was something I first experienced while training for the Arnold Amateur in 2008. I mix the vanilla aminos with a sugar free orange drink and it tastes like and an orange creamsicle and I mix the strawberry aminos with sugar free lemonade/limeade and it tastes like a Sonic slush...good stuff!

I also take Vanilla NF Pro Protein Powder (it takes like cake batter), AAEFX Kre-Alkalyn Pro (pre-workout), and Cell Rush (post-workout). In
the past I have also taken EFX's Lean Fix, but I tend to stay pretty lean year round so I don't take it as often.

Why Do You Love Fitness?

The level of intensity at which athletes work is what keeps fitness interesting to me. It is amazing to see the healthy limits to which
people push themselves to acquire and achieve goals. Again, I am a true competitor in life. Whether it is fitness or job related, I am all
about seeing physical limits tumble and watching individual abilities supersede. Additionally, the friendships I have made and the wonderful people I meet with similar interests and a love for health are another reason why I love the sport.

What Motivates You To Follow A Healthy Lifestyle?

I have always been very self motivated. Maybe it has something to do with my astrological sign...Aries are known to be natural competitors.
I am my biggest fan and worst critic. As a self-motivator when I see something I want, my mind set is always, "Why not me?" Meaning, I am the only thing standing between me and my goals.

I am constantly setting new goals for myself to always have something to work toward. Whether it is athletically, personally, or professionally
setting goals allows me to learn and grow which is such an important part of life.

I'm also motivated by the love of "feeling" healthy, and the fact that I like the way my physique looks when I remain lean for long periods of
time. For the first 3 years I competed, I was a big off season binge eater. My mentality was "Once you learn how to take it (weight) off, it
doesn't matter if you pick it up, because you can just work real hard to drop it." I would easily gain 30lbs during the off season and go from
a size 0 to a 10. Sometimes it would kill my motivation, but I always got the weight off.

I finally figured that the up and down was too hard on my body and just not healthy. Things finally "clicked" in 2008. All the nutritional
advice I'd paid for in my earlier years actually made sense. Now I'm a guru in the kitchen. If you name the dish, I can make a healthy version
of it.

I keep an arsenal of awesome recipes close at hand. When you look good, you feel good. As a mental health clinician, I know how positive
self-perception and motivation work together. You carry yourself different when you feel good about yourself. It affects your entire demeanor and daily behaviors...who doesn't want to wake up every day feeling good about themselves mentally, physically, and emotionally. I guess I'm just motivated by the positive effects associated with living a healthy lifestyle.

Good luck to everyone with the SixPackNow Program

Laura