Susan Braumberger
Resides: Toronto
Age: 38
Height: 5ft 2" 
Weight: 115 pounds
Favorite Body-part: Legs

WHAT WORKOUT PLAN WORKED BEST FOR ME AND HOW I WORK MY ABS?

I train at a fast pace and always incorporate active rest periods by way of stretching between sets. I am always moving during the workout. It has taken me years to reach a point of instinctive training. I don't actually go into the gym with a firm “inflexible” plan of what I am going to hit that day. When I am actually at the gym, I listen to my body. Some parts are weaker/stonger than others on given days, so I “improvise”. This also keeps the body guessing and does not allow it to plateau. High reps and low weight load has always served me well. At this point of age and mass, I no longer do “heavy days”. I have had to incorporate “reality” into my training. By this, I mean to say that I have a full time job, kids, clients on the side and I simply cannot train every day of the week. I do my best to get into the gym 4 times/week and I strive to get in and out of the gym within 90 minutes. I try to do cardio immediately following weights for a minimum of 20 minutes, cycling through Hi-Low interval training.

       

What Nutrition Plan Has Worked Best For You?

Balanced eating. If I am less strict with my diet on one day, I will compensate for it the next day. If I am “dieting” especially for a show, I will maintain the same frequency of meals but I will halve my portions. I try to really tune in to my eating patterns. I will pay more attention to when I “feel” full during my meals. Also, I have found that when my training is on , my diet seems to fall into place. The two seem to work in tandem. I eat carbs. In fact, I eat the right carbs at the right time and try to not eat late at night. As a mom of two teenage kids you can imagine there are some challenges in that area!

Ab Training:

I have never added weights or loads to my ab training, I always use my own body weight. Though in the beginning I was “ab-sessed” so I would train abs 45 minutes at a time. The truth is that abs are “suppportive”, core muscles so they actually get worked just by walking. Indeed, your abs are always working. However, abs become far more engaged via something as simple as proper posture through transverse muscle engagement (isometric contraction). I find that engaging the transverse abdominus in my training goes a long way to an ab look that is not “protruding” or bulky. Instead, it brings out a sleek, svelte look. I also pay close attention to my breathing. I hit all of the major ab groups and maintain contraction of the muscles during both eccentric and concentric phases. Hanging leg raises and a variety of ab exercises executed on the swiss ball are among my favorites.

What Are Your Future Fitness Plans?

 I wish to continue to train “for myself”, not with shows as the motivator. I need to remain flexible and challenge myself with goals of competing in International Fitness Competitions raising my status in each show. I hope to inspire others, especially other moms (we need to stick together girls) to realize that they can maintain their level of fitness and feel great about themselves. Most importantly, to be fit and healthy so as to be able to enjoy life.

www.seriouscurvestraining.com