I spend about 1 hour in the gym 6 days a week training weights plus around 30 minutes of cardio outside of the gym (either HIIT sprints or a short run) about 2-3 times per week. I keep this routine fairly consistent throughout the year because I enjoy it and it works for me.
I try not to limit myself by rejecting certain philosophies or types of training without trying them, overall a training regimen should be specific to what I am trying to achieve, have a clear purpose and most of all, must be enjoyable.
This is an idea of my current routine, which is specific to meeting my own training goals so probably wouldn’t be suitable for everyone!
|Heavy Legs||Heavy Shoulders||Chest/ Back||Volume Legs||Volume Shoulders||HIIT Cardio|
|Deadlifts||4-5 x 5-10|
4-5 x 5-10
|Stiff Leg Deadlifts||
3 x 5-10
3 x 5-10
3 x 5-10
4-5 x 5-15
4-5 x 5-15
3 x 5-15
|Dumbbell Lateral Raise||
6 x 8-12
|Chest / Back|
Barbell Bench Press / Dumbbell Rows
|3-4 x 12-15 (superset)|
|Dumbbell Bench Press / Chin ups||
3-4 x 12-15 (superset)
|Machine Press / Machine Row||
3-4 x 12-15 (superset)
|Cable Flye / Push ups||3-4 x 12-15 (superset)|
3-4 x 15-25
|Lunges||3-4 x 15-25|
|Leg Press||3-4 x 15-25|
3-4 x 15-25
|DB Shoulder Press||3-4 x 15-25|
|Machine Shoulder Press / Cable Lateral Raise||3-4 x 15-25 (superset)|
|Dumbbell Upright Row / Dumbbell Lateral Raise||3-4 x 15-25 (superset)|
|Rear Delt Cable Flye||
3 x 15-25
No, it shouldn’t be any different! It’s hard enough for females to gain muscle in the first place, we should definitely be hitting the weights just like the boys do!
My main focus is on heavy compound movements because it allows me to use multiple muscle groups at the same time, focus on strength, increase or maintain muscle and perform natural movements. Once you start seeing improvements in strength on exercises such as squats or deadlifts, you get even more motivated to keep improving.
Even when I’m close to competing, I’m not a huge advocate of masses of cardio but when I do cardio for fat loss, it is mostly HIIT training. I try to do this separately from weights training as I feel that combining the two affects my intensity and performance.
I don’t think I subscribe to anything! Put simply: I refuse to waste calories on food that I hate and my health ALWAYS comes first (even in contest prep!). If I had to give my nutrition philosophy name, I guess I follow IIFYM. I used to be a “strict clean eater” but found problems with the simplest things in life like going to out to dinner for a friends birthday, or even watching other people eat in front of me and then when I did “cheat” I would feel guilty for a week! For that reason, I prefer to follow a more sustainable balanced lifestyle where I count my macros most of the time, eat foods that I know are going to nourish my body and if I feel like a glass of wine on the weekend, then I’ll have it.
To be honest, none of my days are “typical”. My caloric intake ranges between 1500-2200 depending on my specific goals and training at that time.
My breakfast could be: chicken and vegetables, oats with protein powder, a protein smoothie, eggs on toast and sometimes I’ll wait until I’m hungry later in the day.
Lunch: Chicken or turkey mince with vegetables or salad and some fruit
Dinner: Kangaroo steak or an omelette with vegetables and I usually have most of my carbs around this time from sources such as rice, sweet potato, oats or ice cream!
Snacks: Protein smoothies, greek yogurt, apples, bananas, berries, peanut butter on toast or protein pancakes
Yes! So many of my female clients are under the impression that anything over 1200 calories will make them gain weight! Alternatively, a lot of women don’t realise how little food they are eating. They may be eating 5-6 times a day but only eating 1000 calories. My clients overcome this pretty quickly when I tell them that, “if you haven’t seen results eating low calories for this long, then why do you continue eating so little and expecting results?”. And if they still have a problem, I show them some photos of clients that have increased their caloric intake and look better for it.
I like my carbs too much to cut them out completely. They help me keep my training intensity high and keep my energy up. I need to be able to train properly so I simply taper them down slowly to a sustainable amount.
I have the biggest sweet tooth! So one of my favourite dieting recipe is my protein pancakes made from Optimum Nutrition casein, psyllium husk and 1 x egg with berries on top! It gives you a big stack of pancakes for only a small amount of calories.
I am the biggest fan of a big bowl of salad with grilled chicken on top – I have this most days!
I don’t have “cheat meals”, I just make small treats fit into my daily macros. But if you’re asking what food I could easily go over my macros with, then it would be ice cream!
Optimum Nutrition 100% Gold Standard Whey – It makes getting enough protein in super easy and tastes awesome in smoothies!
Optimum Nutrition AmiN.O. Energy – I use it pre workout and during training to help keep me focused and training as hard as I can
Optimum Nutrition 100% Casein – I love baking protein treats and making protein pancakes. The ON casein gives the best texture and flavour and is so delish! Most nights I’ll make a dessert with my Casein before I go to bed…so good!
I entered my first comp without knowing exactly what I was getting into and got addicted from the first time that I stepped on the stage. I don’t have any other fitness related activities that I’m aiming to compete in, but I’m definitely open to suggestions!
As a sponsored athlete, I think it’s important to fully believe in what I am representing and this makes my role so much easier because I don’t have to try to “sell” products I don’t like or use. I love the ON brand and products so it’s easy for me to talk about everything ON related, recommend their products to my clients and friends and use them every day.
Ambitious, Gym Junkie and Smiley :)
I love to be busy! I’m either working, spending time with my partner and our puppies, seeing friends or finding new places to eat…I love food!
“The only person that you should try to be better than, is the person you were yesterday”. I think it’s so important not to compare yourself to other people, you just have to try to be the best that you can be.
Honestly, I used to be a runner and I still love to go for the occasional run in order to clear my head and release a little stress.
Check Out My Website
Like Me On Facebook
Follow Me On Instagram