Laura Mary Cocoltchos - Abs of the Month for January

MEMBER COMMENTS

"Thank you guys, I've finally lost my belly and excess abdominal fat. You've been so helpful to me these last few months, thank you".

Matthew, San Jose

"Wow, this really has been working for me. And I thought you lost body fat from abdominal exercising! How wrong was I!!!"

Vernon, Michigan

"Dear Team, Thank you. My dreams of getting a flat stomach are finally coming true. My skepticism has gone out the window. You've proved me wrong.

Tammy, Calgary

"I needed to lose 15 pounds and you guys have helped me do it. Thank You Rebecca and Team"

Sonny, S.C.

" Well guys six months on and my transformation has been steady, but I feel fantastic and my friends say I look ten years younger. Brilliant. Thank you so much "

John, Cleveland

"Finally, someone has bought a program that actually works. Your Team has been very helpful and knowledgeable"

Sadie, Evanston

Name: Mary Cocoltchos

Age: 28
Where: Blacksburg , Virginia
Height: 5’2
Weight: 115(on season)

(118-125 off season)

My Training Regime

Currently I am training for Figure

competitions. I am working with

heavier weights and medium to

high repetitions 12-15 reps for

upper body 15-20reps for lower.

In the off season I still use heavy

weights but with low to medium

repetitions for upper body 8-12

reps/ lower body was 12-15reps.

My Current split looks like this: Sundays: Cardio/Chest, Monday: Cardio/Back, Tuesday: Cardio/Legs, Wednesday: Cardio Only & ABS in season (off season it is a day of rest off completely), Thursday: Cardio/Biceps & Triceps, Friday: Cardio/Shoulders/Calves, Saturday: Cardio/ Light Back & Glutes.

I do abs throughout my workouts as well…for me the key is to work them between sets….this allows me to utilize my time efficiently and to get the most out of my workouts. I like to do between 25-30 reps per set….I aim to achieve 150-200 reps total throughout my workout.

Some of my favorite exercises include: V-sits on the bench, Hanging Leg Raises, Ball Crunches, Bicycle on floor.

When I prepare for a show, I am hitting cardio (combination of elliptical/stepper & running) at 5:00am Monday-Friday 45-50 minutes in the beginning, (this will go down to 30minutes when my body gets leaner), and then after my lifting workouts in the evenings I’m doing an additional 20minutes of light cardio: Recumbant Bike, or walking on an incline (this will be eliminated completely as I get closer).

In the off season I try to keep Cardio in 5-6 days a week for about 30minutes….I really try and get of the gym to get most of my cardio in the off season, through biking, hiking, or walking the dog anything that will take me outdoors.

What Nutrition Plan Has Worked Best For You?

I have found that I need to stay healthy pretty much year round with an occasional “treat” meal once a week in the off season. If I am able to keep my weight within 5-10lbs of competition it stays much healthier and is easier on me mentally and physically to get ready for a show. In order to show those abs, the most important part is nutrition, without a clean diet, all that hard work will not show up.

Since I am currently getting ready for a show, I started cleaning things up 16 weeks out. This gives my body time to come down slowly and tighten up. I am eating 6-7 meals a day.

This is what my daily diet looks like now:

6:40am: 6 egg whites, spinach, salsa & 1/2cup of oatmeal w/ 1tbsp of flaxseed meal or peanut butter

9:00am: 1/2cup low fat cottage cheese, 4-6 strawberries, ½ scoop of Champion Nutrition Whey protein

11:30am: 4oz 99% lean ground turkey, 4oz yam & Spinach

2:00pm: 4oz chicken, green beans

4:30pm: 4oz 99% lean ground turkey

7:30pm: 5-6oz tilapia, Asparagus, salsa & 1tsp Peanut butter or if I have Salmon I eliminate the peanut butter.

Continue