Off-Season: 1.5 - 2 hours
Pre-Contest: 2.5 - 3 hours
Monday: Rest Day
Tuesday: Hamstrings & Calves
Wednesday: Chest & Abs
Friday: Shoulders & Obliques
Saturday: Calves, Abs & Triceps
Sunday: Quads & Glutes
Bench Press: 65kg (1RM)
Squat: 105kg (1RM)
Deadlift: 142.5kg (1RM)
My biggest physical weakness is definitely my upper body, so I train using a shoulders/back/chest split, ensuring that I hit each of these weaker muscle groups separately. When coming into a lifting competition I make sure I alternate my bodybuilding style training with power lifting every second week.
I find that a combination of high intensity interval training (HIIT) with some low intensity steady state (LISS) cardio yields the best result. I alternate my early morning cardio between the two and also do either 20 minutes HIIT or 45 minutes LISS cardio after every weights session.
I am hopeless at most sports but don’t mind a casual game of touch football.
These exercises are great because when done properly, they not only improve strength but also allow for a lot of postural correction.
Smith machine lunges, hyperextensions and any abdominal exercises prescribed by my friend Sophia, because they all hurt!
I usually get between 6 to 7 hours sleep every night.
Not really! So long as you train hard and give it 110% at all times you will see results without gimmicks and quick fixes!
I eat a well balanced diet of clean, whole foods that I prepare myself. I allow myself to enjoy other foods occasionally and try not to restrict myself too much. I use supplements to boost the nutrients I am consuming and to also assist with my recovery from training. During contest preparation my diet becomes stricter; protein, good fats and carbohydrates are timed specifically to help me drop body fat.
I stay quite lean throughout the year, my body fat generally only moves within 3 - 4%.
No, I would never completely cut carbs from my diet. I find it too hard to function without any carbs fueling my brain!
My most challenging experience while dieting is dealing with other people’s negativity. People who aren’t involved in a sport that requires such strict training and dieting generally are the ones who have something negative to say... but I’ve learnt that most people’s criticisms come from their own insecurities.
Oats with ON 100% Whey Extreme Milk Chocolate Protein and raspberries mmm!
Depends on my mood! Usually Mexican or Sushi Train!
Gaspari Aminolast Orange Mango Twist: Delicious BCAAs that aren’t too sweet and sickly, aids muscle recovery.
Gen-Tec ALCA Fuel 100% Pure Acetyl L-Carnitine Powder: Helps my fat stores to be used as fuel for training.
I am currently between a few sports at the moment; powerlifting, strongwoman and fitness modelling... I love each of them because they present me with different challenges but are all very empowering.
In five years I hope to be watching my personal training business ToughLove Fitness grow and expand and be giving trainers the tools and opportunity to be successful at what they do.
I hope to qualify for and place in Australia’s Strongest Woman later this year, and also to place in a state powerlifting meet. Towards the end of the year I would love to be back on stage fitness modelling.
My role models are my parents. They taught me the value of hard work and that nothing worth having comes easy. I thank them for my work ethic and my ability to see the value in the ends even when the means seems like a long road!
I am a firm believer that if you really want something, you will find a way to make it happen. Even though life can seem crazy, I just knuckle down and get it done. If we spend too much time thinking about balancing things we lose a lot of time where we could be getting it done!
“Make your happiness”
Wake up every day and make a decision how you want to be. 99% of our mental state comprises the choices we make and how we allow ourselves to feel and behave.
The amazing people around me that show me support and love everyday are my main motivation. Having a strong support group gives me the drive and energy to strive for my goals.
There are no shortcuts to anywhere worth going, wake up and chase your dreams because no one is going to do it for you!