Judy Weichman: Negative Conditions Handled By Positive Attitude

Age: 47

Occupation: IFBB Figure Pro Competitor, Ace Certified Personal Trainer, Figure and Bikini Coach

Family: 3 boys (Austin 18, Kolton 16, Brandon 14)

Residence: Bloomington, IL

Height: 5’7”

Off-Season Weight: 150-155

Competition Weight: 133

Favorite Fitness Meal: Turkey muffins, white rice and Brussels sprouts

Favorite supplements: UMP (chocolate), Muscle Provider (vanilla), Lean Out, Muscularity, GH Factor, EFA Gold

What would you recommend to someone who has never used Beverly supplements before: UMP or Muscle Provider and Lean Out

Music: Christian Music

Most Inspiring Book: The Bible

Hobby or interests outside bodybuilding: Cooking, going to my boys' games or activities, and bicycling

Words to live by: Follow your dreams and your heart.

Presentation Tips: In preparation for a contest, I suggest starting sixteen weeks out and coming down slowly. Also, a proper tan is crucially important at a contest. I see so many competitors work so hard then they get tanned right before the show and their color either is too light, too dark or just occasionally perfect. You want to have a great tan for stage. Not only do you need a great physique and a great posing routine but your hair/ makeup/tan/suit all needs to flow together nicely.

A great example of someone living as a champion is recent figure pro, Judy Weichman. Raised in Pontiac, Illinois, she was naturally competitive, competing in track, softball, and volleyball. She did particularly well in track, competing as a sprinter, high jumper, long jumper and earned a scholarship with Illinois State University for high jumping.

The summer before college, Judy was rear-ended in a car accident, which caused a spinal injury. This left her with five years of physical therapy, making her unable to use her track scholarship. She went to a junior college but lost her ability to quench her competitive nature.

Life gives us many challenges to face. Judy's oldest son, Austin, had bacterial meningitis as a baby, which led to seizures. This included a 15-minute seizure in which he was announced as being brain dead. Austin fell into a medically induced coma but woke up a few days later asking for his mother. The doctors were amazed at this miracle.

Judy's second son Kolton was born healthy, but her third son (Brandon) was born seven weeks early and had suffered from a stroke prior to her giving birth. This was discovered when he was a year old since he was not using the right side of his body.

Nine years ago, Judy started to notice some weird symptoms like numb arms and feet and lightheadedness. She saw four different neurologists with differing opinions. It seems like she was in the early stage of multiple sclerosis. They found a lesion on her brain and on her spine and suspected that the stress of overall family health problems may have added to a genetic tendency to MS.

The head neurologist from the Mayo Clinic recommended she start weight training, cardio work and following their clean eating recommendations, rather than relying on pills. “Judy, eat clean and work out,” he said. “That is the best chance you are going to have for it not to get worse.”

Judy's doctor appointment was on a Friday, she joined Gold's Gym the next Monday, and bought a book describing the clean diet recommendations. “I ended up discovering that I loved to lift weights, as I had never lifted weights before.”

The book recommended foods to avoid body inflammation. Prior to the diagnosis, Judy was naturally skinny and ate sweets and anything she wanted. She had the nickname “Junkfood Judy.” Her doctor told her that nutrition had a serious effect on most diseases, particularly diabetes, heart issues and MS.

“I literally did a one-eighty,” Judy says. “I went from junk food to preparing all my meals right out of the suggestions of that book. This included clean healthy food, nothing packaged, just home cooked healthy meals.”

Her diet was based on the clean diet requirements to reduce inflammation in order to control her MS symptoms.

For this, she avoids wheat products and simple sugars, and eats in a gluten-free manner. Her carbs are geared more towards sweet potatoes, brown rice and quinoa. Her protein sources are chicken, fish, and Beverly protein shakes. Her fats include natural almond and peanut butters, avocados, and she cooks with coconut oil.

“If you are a competitor or just someone wanting to be as healthy as possible, the key is clean eating,” Judy says. “I can’t stress that enough. Whether you have a specific disease or not, the most important thing you can do for yourself is to eat lean clean foods and supplement your body with Beverly International supplements. You can also make so many great recipes with their protein powders.”

A guy at her gym told Judy that she had a great figure and should compete. “I was so shy I couldn't imagine getting up on stage,” she says. “And then I realized that I didn't have to talk, and I'm a competitive person, so I decided to give it a try.”

Figure Pro, Chaundra Tangi moved to Bloomington from Colorado at this time. Chaundra had lost focus on competing, but was inspired by Judy. They both worked together and Chaundra helped her particularly with her posing and stage presence.

“My goal was to get up on stage and not fall down in the heels I was not used to wearing, but I ended up winning my first show in Rockford, Illinois. I did another show two months later in Chicago and also won. Since then, I have been doing two to three shows a year.”

This includes competing at the national level, in which she won the figure overall at both the 2014 NPC Continental USA Championships and the 2016 NPC Masters Nationals (and her pro card).

Her diet was so on track that at a recent show she was able to eat the same food plan she was on for twelve-weeks up to the show, no adjustments were necessary. She didn't need to do anything to fill out or adjust her hydration. “As we women get older,” Judy says, “our hormones and metabolism sometimes get off track. I have been lucky so far not to have that as a concern.”

Every year, Judy has an MRI in which they look to see if her lesions have changed. Fortunately, hers have not gotten worse. “What has changed, and what shocked my physician, is that he saw the changes to my body a year after my first show.” Her doctor was shocked by the changes to her physique and encouraged her to continue in that direction.

What makes Judy special? It’s not just winning a pro card as Judy did, but it was how she handled the challenges of real life. It wasn’t using her burdens to accept less from the world, it was how she put forth the effort to make her life as good as possible. Judy Weichman is a great example of what it means to be a true champion!

Monday: Legs	Amount
Leg Extensions	4x8-10
Squats	4x10-12
Single Leg Press	4x8-10
Leg Press	3x6-8
Hip Thrust	4x10-12
Plie Dumbbell Squats	5x10-12
Side Lunges	3x10-12
Side Cable Kick Outs	4x10-12
Walking Lunges Stepping Out To Side	4x10-12
Leg Curls	5x6-8
Barbell Deadlifts	3x8-10
Hip Adductor Machine	5x10-12
Overhead Squat	3x10-12

Tuesday: Back & Biceps	Amount
Lat Pulldowns	3x10-12
Barbell Rows	4x10-12
T-Bar Rows	3x10-12
Cable Rows Or Db Rows	3x10-12
Close Grip Rows	3x10-12
Wide Rows	3x10-12
Dumbbell Hammer Curls	4x10-12
Cable Curls	4x10-12
Close-grip Barbell Curls	4x10-12

Wednesday: No Weights — Plyo Workout	Amount
Single-Leg Glute Bridge	(this series is 5 Sets with 45 seconds rest in between)
Hyperextensions
Leg Lifts
Single-Leg Romanian Deadlifts	(this series is 5 Sets with 1 min. rest in between)
Flutter Kicks
Wall Sits with Ball
Side Leg Raise
Leg Crossovers	(this series is 5 Sets with 1 minute rest in between)
Step Ups with High Knee
Glute Kickbacks

Thursday: Shoulders & Triceps	Amount
Barbell Shoulder Press	3x10-12
Machine Lateral Raise	3x10-12
Cable Lateral Raise (Front)	3x10-12
Cable Lateral Raise (Rear)	3x10-12
Upright Row	3x10-12
EZ Curl Bar Front Raise	3x10-12
Rear Delt Rope Pulls	6x10-12
Rear Pec Deck	6x10-12
Straight Bar Pressdown	4x10-12
Skull Crushers	4x10-12
One-Arm Cable Pressdown	4x10-12

Friday: Legs	Amount
Leg Extensions	4x10-12
Front Squats	3x10-12
Walking Lunges	2x25 Steps
Hack Squats	4x6-8
Single Leg Press	3x10-12
Lying Leg Curl	5x10-12
Cable Pull Through	4x10-12
Cable Kickbacks	4x10-12
Bulgarian Split Squats	5x6-8
Goblet Squat	4x10-12
Straight-Leg Deadlifts	5x10-12
Side Band Walking	15ft each way
Leg Curls Half Reps	5x6-8
Hip Abductor Machine	5x6-8

Saturday: Back & Chest	Amount
Pullovers	4x10-12
Lat Pulldowns	4x10-12
Pull-ups	4x8-12
Dumbbell Rows	3x10-12
Cable Rows	4x10-12
Flat Bench	3x6-8
Incline Bench	3x8-10
Dumbbell Flye	3x10-12

Sunday: Shoulders & Triceps	Amount
Dumbbell Shoulder Press	3x6-8
Behind-the-Neck Barbell Press	3x6-8
One-Arm Lateral Raise	3x6
Front Plate Raise	3x6-8
Dumbbell Front Raise	3x10-12
Straight Bar Pressdown	4x10-12
Skull Crushers	4x10-12
One-Arm Cable Pressdown	4x10-12

It’s Never too Late to Feel Great

Age: 50

Occupation or Education: Masters Degree in Clinical Nutrition, NASM Certified Personal Trainer, IFBB Pro Athlete, Writer, Nutrition Coach and a Full-time Mom

Family: 16 year old son and a 13 year old daughter

Current Residence: Darien, CT

Years training: 10 years

Height: 5’7

Weight: 155lbs (Off-Season), 140lbs (Contest)

Favorite Fitness Meal: Grilled grass-fed steak, spinach and sweet potato (off-season make that sweet potatofries). My favorite post workout meal is my shaker cup filled with strawberry UMP, cinnamon, powdered peanut butter (off-season only) and water. Shake and bottoms up!!!

Favorite supplements: Strawberry UMP Pre/Post workout, mixing Graham Cracker UMP in with my eggs, and I LOVE chocolate UMP pudding at night before bed. Lean Out / 7-Keto stack to burn fat and aid in getting lean during prep, ZMA 2000 to help with recovery and rest at night, Density to make sure I get a full complement of amino acids. I use Glutamine Select BCAA’s to aid in intra-workout performance.

What would you recommend to someone who has never used Beverly supplements before? I always put my clients on UMP right off the bat. It’s easy to digest and refuel post workout. Tastes amazing mixed with just water. It’s also a great way to fuel up in between meals when hunger strikes. It can also be made into an amazing pudding when that sweet tooth rears its ugly head. Chocolate UMP protein pudding before bed is AMAZING.

Music: I love doing cardio to 80’s and 90’s music.

Most Inspiring Book: Women and Self Esteem. It’s so important to fill yourself up. So often we look for others to validate ourselves. IT MUST come from within or every relationship you have will suffer.

Hobby or interests outside bodybuilding: I’m a HUGE basketball & Boston Celtics fan. I enjoy a good basketball game especially when it’s my daughter’s team playing.

Words to live by: Be a VICTOR not a VICTIM – Joel Osteen

My parents raised me to be active. I played basketball and figured skated as a kid and in my teens and early twenties I taught aerobic classes. It wasn’t until my mid 20’s that I ventured into the weight room. From the first time I picked up a pair of dumbbells I was hooked. Building beautiful, feminine muscle became my new focus. It’s pretty simple, cardio and weight training are the keys to developing a shapely healthy body while reversing the effects of aging.

I lifted weights throughout both my pregnancies and couldn’t wait to get back to the gym. My body bounced back within days after giving birth. In 2010, I decided to compete in an NPC show and took my workouts to the next level. I had no idea what class I’d compete in, but I knew that taking the stage was my next goal. I’ve been competing ever since, doing 3-5 a shows a year. I spent 4 years as an amateur NPC figure competitor until turning IFBB Pro in 2014. It’s been fun and challenging but so worth it. I’ve built so many solid relationships competing and some of my best friends are the women I’ve competed against.

Before I became a nutritionist/personal trainer, I worked on Wall Street on the institutional equity trading desk. I covered major institutions’ listed equity transactions. I loved that life. It was fast-paced and exciting to have your finger on the pulse of U.S. economy. Once I became a mom, I knew that life wouldn’t work for me anymore. I wanted to be there for my kids and be the best mom possible. Working 12-hour days would not allow me to do that. I retired from the investment world, but my gym time never lapsed. One day a friend said, “You should get certified as a trainer and make money at what you love to do.” Before I knew it I was sitting for my CPT with the National Academy of Sports Medicine. I didn’t stop there, as I wanted to have something in my arsenal that would put me a cut above the rest. My passion about living and eating healthy sparked my interest in nutrition. I researched local colleges and universities that offered programs and degrees in nutrition. I sought real knowledge backed by credentials and embarked on my graduate degree in nutrition at the age of 43. I was both nervous and excited. There were classes required that I hadn’t had since high school such as biology and chemistry. It was very challenging for me with two small kids plus being in contest prep several times during my 3 years in grad school. I thought about quitting many times because it was so hard and challenging. I shed many tears throughout those years as I pushed myself to achieve that degree. I’m happy to say I graduated magna cum laude with a master’s degree in clinical nutrition at the age of 46. It was also the same year that I turned IFBB Pro in Figure. Blood, sweat and tears, but I did it.

I reached a new milestone in my life on my last birthday (age 50) in March, 2018. But, I'm not done yet. I'm working toward a new goal - to the hit the IFBB stage in my first Women's Physique competition. I’m a firm believer that it’s “never too late to feel great”. I hear many clients tell me that they can’t do it because of age. Well, I’m here to prove that age IS JUST A NUMBER. I’m here to lead by example. I’m here to inspire women of all ages but especially my demographic that you can do whatever you want at any given time. Never ever put limits on yourself.

Nutrition

Before earning my degree in nutrition, I had worked with 3 different coaches for my contest prep. I learned what not to do and I also learned what worked for my body. After attaining my degree, I understood carb cycling, keto diets and other ways to lean out and be healthy. I grasped the science behind it and what our bodies do with the foods that we consume. The tilapia and asparagus diet was one of the worst that I’ve ever done. After reading about certain fish and how they affect our bodies I knew what not to eat and how to make better choices. I teach my clients that eating healthy doesn’t have to be boring or flavorless. I give them the meals I’ve created on my own. It’s not always a culinary experience but it is tasteful and healthy.

Here’s a look at how I eat both off and in season. My in season meal plan is much tighter with portions and timing but for the most part I just eat more of my prep diet when I’m not in contest mode. I’m also doing about an hour of cardio a day during contest prep. I will also include cheat meals once or twice a week during offseason. I think there may even be a bit more guacamole too.

The key to any successful meal plan is preparation. You must cook in bulk and package up your food. It won’t work if you wait until you’re hungry to start cooking or decide what you even want. There are also excellent food prep companies that will ship the food to you for ease. It’s not that expensive but it will ensure that you’re eating within the macros for your body goals.

Ultimate Muscle Protein (UMP): I recommend this product to all my training and nutrition clients. I tell them if they don’t like it I’ll buy it back. I’ve yet to have anyone take me up on that offer. It’s taste is the best, mixes the best and never causes any bloating or gas. No one is more lactose intolerant than me and I’ve never had a GI issue with UMP. I put it in my eggs, oatmeal & make blended shakes with it. It keeps me fueled pre and post workout or when I don’t have time to eat I’ll drink a shake. It’s easy and tastes amazing.

Density: I use Density to ensure that I’m getting the full complement of amino acids daily. I take 2 tablets three times throughout the day. I have all my vegetarian clients incorporate it into their daily regimen to cover their daily dose of amino acids. Definitely helps with building muscle and aids in recovery time.

ZMA 2000: Not only does ZMA increase your ability to have a more restful night’s sleep it also naturally helps raise testosterone levels. Important for building muscle and having productive workouts. Zinc is an antioxidant, which aids in cell regeneration while resting and keeps the immune system strong. All my clients male and female utilize this little gem.

7-Keto MuscLean: This favorite of mine gives you a nice little spring in your step without giving you the jitters. It does have caffeine in it so it instantly gives you a boost to your energy and mood. I like to take 2 before fasted morning cardio and another 2 before my early afternoon workout to ensure I have maximum energy for my lifts.

Joint Care: It helps prevent joint issues by improving lubrication, elasticity and recovery. With the right balance of Glucosamine, Chondroitin and MSM it will also help relieve pain and inflammation in your joints. MSM is key in aiding proper absorption. Everyone can benefit from this product.

Monday: Quads/Glutes	Amount
Leg Extensions:	4x12 (medium/heavy weight)
Smith Machine Squats:	(close feet) 5x12 getting my glutes low
Walking DB Lunges:	12 on each leg for 3-4 sets holding 35lb DB’s
Hip Thrusts:	I alternate between barbell and Smith machine. I go as heavy as I can 6x12-15. Add a resistance band above the knees.
Other movements I love:	Hack Squat, Sissy Squats, Leg Press, Split Squats, and Front Squats

Tuesday: Back & Biceps (superset when I need to work faster)	Amount
Lat Pull Downs:	4x12, I use a Maxagrip (www.maxagrip.com), I love the hand positioning of it. I also use the wide grip bar and pull behind the head for 2-3 sets.
Seated Row:	4x12 also with the Maxagrip bar
Bentover Barbell Rows:	4x12
Assisted Pull Up Machine:	4x12 – alternate between wide and neutral grip
Back Extensions:	4x12 holding a 25lb plate
DB Bicep Curls:	4x12-15
EZ Bar Wide Grip Bicep Curls:	4x12-15
ROPE Bicep Curls using the low pulley:	4x12-15

Wednesday: Shoulders & Triceps	Amount
Seated Side Lateral Raises:	4x12, last set is a drop to failure
Smith Machine behind the head Press:	4x12, last set is a drop
Rear Delt Machine:	4x12, last two sets are drop sets
Seated Press Machine:	4x12 (one arm at a time)
Low Pulley Rope Front Raises	4x12
Triceps Rope Pull Downs:	4x12
Seated DB Overhead Triceps Press:	4x12

Thursday: Hamstrings & Glutes	Amount
RDL’s: Lift from the floor:	6x10-12
BB Hip Thrusts with a resistance band:	4x12
Lying Leg Curl:	4x12, last set is a drop set
Seated Leg Curl:	4x12
Good Mornings:	4x12
Rope Pull Throughs:	4x12

Friday: Chest, Biceps, Abs	Amount
Hammer Incline Chest Press:	4x12
Incline DB Fly:	4x12
Pec Dec Machine:	4x12
Push Ups:	4x12
DB Bicep Curls:	4x12
Hanging Knee Ups:	4x15-20
Incline Sit Ups:	(slow on the way down)

Saturday:	Amount
Smith Machine Hip Thrusts:	5-6x15
Lat Pull Downs	4x12
DB Pullovers:	4x12
Resistance Bands Squat Jumps:	4x12 jumps
Side Lateral Raises:	4x12

I love fasted cardio. I rise at 5:30am and do about 20-30 minutes steady state in my off-season 5-6 times a week. I own an Elliptical so I literally roll out of bed and into my cardio. When I’m in-season I do much more cardio. But, I still do fasted early cardio for about 30-40 minutes. I warm up for 5 minutes and then I perform HIIT sprints. I sprint fast for one minute and recover for 2-3 minutes then repeat for the remainder. Usually at some point in the afternoon I’ll do round two of cardio usually steady state for another 15-20 minutes. Afternoon cardio is my least favorite of contest prep but it’s necessary to get that lean shredded look.

Presentation

When I come off of a season I usually take a break from posing. But, I always practice certain poses during my rest intervals when training. It’s fun to pop a front pose after smashing some delts. I’ve been doing figure for the last 7 years but this season I’m crossing over to physique. So, I’ve been learning the poses with my coach, IFBB Pro Jamie Pinder. I also have to put a routine together. It’s a whole new ball game this season. I was resistant to change but I’ve finally got my head around it and I’m excited.

In Closing

My fitness journey continues to be exciting and spiritual. I’ve met so many wonderful people along the way. Some live close and some live far. But, no matter the distance the support is always there. It’s spiritual because whether you compete or not there’s always something to learn about yourself as you pursue your goals. You should never stop evolving. The fitness community is one where people are constantly striving to be better versions of themselves. They will support you unconditionally and pick you up when you falter. My tag line for my business is: “It’s NEVER TOO LATE to feel GREAT”.

Helping others train and eat properly is my passion. It’s worth its weight in gold when a client thanks me for helping them change their body. Don’t put off your personal fitness journey any longer.

Feel free to contact me should you have any questions at lindaifbbpro@gmail.com
www.figurefitnesstraining.com
Or on Instagram: lindastephensifbbpro

Newfound passion for bodybuilding turns 53-year-old into an unstoppable sensation

Age: 53

Occupation: Quality assurance senior manager in the food and beverage industry

Education: Business related degrees but I am really proud of my newly accomplished certification as a Primary Personal Trainer

Family: I am fortunate enough to have my mother, Rita Blue, living nearby in San Bernardino with her husband Frank. My aunt Pat, my brother Monte, and my cousin Shawn also live locally in Southern California.

Current Residence: Beaumont, CA

Years training: 2 years focused on bodybuilding

Height: 5’4

Weight: Off Season: 130-135 ideally; Contest: 113lbs with 13% body fat

Favorite Bodybuilding or Fitness Meal: Oatmeal with whole eggs

Favorite supplements: 7- Keto MuscLean and Lean Out stack is great for burning the fat. Quadracarn helps me with mood and energy and when I put them all together, they create a winning situation.

What would you recommend to someone who has never used Beverly supplements before? I spent plenty of time researching which supplements would help get me to my goals and Beverly International’s products had consistently high ratings so I tried them. I would definitely recommend FitTabs for someone looking for a high quality multi-vitamin and the 7-Keto MuscLean and Lean Out stack for fat burning.

Music: My playlist includes a little from every genre. I listen to alternative rock, rap, rock, 80s music, disco, and a little pop. Korn is my favorite band and always with me at the gym.

Most Inspiring Book: Pumping Up! Super Shaping the Feminine Physique by Ben Weider & Robert Kennedy

Hobby or interests outside bodybuilding: I am an award winning, published photographer. I am passionate about architectural photography and nature photography. What is strange is that I am not so keen on insects; however, I find their details to be fascinating in photographs. I also love to cook, concerts, mountain biking and road cycling.

Goal for 2020: Put on some size, and compete in another competition or two. I want to get a few more training and coaching certifications and start training people so I can help them feel good and get healthy.

Words to live by: It’s never too late to be your best self.

My fitness story started with one simple goal in mind - I just wanted to see my abs.

Being a bodybuilder was never in my plan.

This unexpected chapter in my life began at the age of 51 years old. It was 2017, I had lost loved ones and found myself at the end of a rocky relationship. The break up was emotionally brutal. My self-esteem was dragged down and the confident woman I once was had vanished.

I had developed an emotionally toxic connection with food and did not recognize the person looking back at me in the mirror anymore.

My Why

My biggest why is that I wanted to never feel so low again. I had reached a weight of 170 pounds. I had developed high blood pressure and was taking medication daily. A surgery on my right knee left me with little to no cartilage so my added weight made walking excruciating. My outward appearance did not reflect who I really was, nor did my spirit, and the time was now to make a change.

The Spark

I lifted my spirits by setting new goals and not giving up on my ultimate goal- to live a happy, healthy and active life! I had started dieting and continued my weight loss efforts by switching to a Keto diet. I realized that I could optimize my weight loss by taking the right supplements so I did some research and found Beverly International. I started taking the 7-Keto MuscLean and Lean Out stack. In September 2018, I was able to start working out again and by this time I had lost a total of 30lbs.

As all good things go, I hit a plateau.

Then I saw Cindy Lane Ross on the cover of Beverly International’s No Nonsense magazine in April, 2019. Cindy had an amazing story about rising from loss and I wondered if she could help me. Finding her training business online was easy so I reached out and asked if she would coach me. We started in May, 2019.

The decision to call Cindy was certainly one of the most rewarding in my life because it led down a path to self-discovery in finding what has now become my true passion — fitness and bodybuilding.

The Show

I knew nothing about bodybuilding but decided I would like to compete in the Women’s Physique Division. I picked a show to be held in Hollywood, CA in December, 2019. I thought that would allow enough time to really perfect my form and I got to work.

Cindy sent a diet and workout plan to me and I dove right in. I found an awesome posing coach, Karma Schopp, and never missed a scheduled posing practice.

I began seeing major changes in my shape by July, 2019. Cindy contacted me one day and encouraged me to compete in an impromptu bodybuilding competition as a “warm up” before my big show in December. She said she would be there with me and I was excited to have her on board for my first show. Little did I know it would be one of the best days of my life.

I signed up and competed in the OCB “Battle On The Beach” in Gulf Shores, AL. I placed 1st in Women’s Physique Debut, 2nd in Women’s Physique Masters, and 2nd in Women’s Physique Open. When I arrived back in California after the competition, I continued my contest prep and managed to get to 13% body fat and weighed 113 pounds by the time I hit the stage at the OCB Hollywood Natural! I came in 1st in all 3 Women’s Physique classes I entered; Open, Masters 40+, and Masters 50+. This show was special because my mom was able to come and see me compete and win.

Presentation and Team Tips

Physique competitors - practice and learn all your mandatory poses. Listen to your coaches! You honestly need to trust your coaches and do what they instruct you to do. Of all the people that have made an impact on my life, Cindy has been the most encouraging and supportive during my time of transition.

Carrying the Torch

My next chapter includes more competition, more fitness certifications, and the opportunity to provide a unique experience for someone as their personal trainer. Who knows, maybe I will help someone make their ultimate transformation?

I can identify with people who are struggling with weight, poor confidence, or self-esteem. I get it, I’ve been there and it’s something I won’t forget. Also, I want everyone to know that your age should not be a limiting factor because it’s never too late to start living your best and most healthy life.

Afterglow

The one thing that I cannot stress enough to the reader is that my physical transformation took a couple of years, and I had setbacks. I never stopped trying and never gave up on myself.

Just keep going! It’s so worth it!

My Nutrition Advice

The biggest obstacle I had to overcome was my diet. I developed a routine of getting my weights and cardio workouts in each day, but the contest prep style of eating was a shock. I found that eating the same thing every day was a real challenge at first.

My diet consisted of fish, seafood, some chicken, oats, eggs and some veggies. Additionally, weighing my portions and eating every two hours required extreme discipline. But it was not long before I noticed my body begin to take shape and the mirror began reflecting the results that I wanted to see.

The diet is strict, so getting creative is a must. I am a home gourmet chef so I experimented with spices and preparing my foods through various cooking methods, like grilling, smoking, sauté and steaming - you will find that variety does help and a good grill pan is very handy.

When my nutrition and exercise habits changed, the medications I was taking to treat hypertension were no longer necessary. I monitor my salt with every meal, and use healthy fats while cooking. I would recommend opting for seasonings that do not contain salt as the main ingredient.

Also, every calorie really does count while you are in contest prep so I even stopped adding creamer to my coffee. After competition, I found that I did not like the taste of creamer anymore and my flavor pallet changed for the better.

My Favorite Beverly International Supplements

I currently am slowly adding more calories into my diet and working on muscle development. (Yes, even at my age.) The 7- Keto MuscLean and Lean Out stack are a favorite. When I take those two supplements, I burn more fat. FitTabs are a staple for me. I noticed a big difference when I wasn’t taking them. I also added Quadracarn for mood and energy, GH Factor for speedy muscle recovery, Density for leaner and thicker muscle, Muscle Mass for BCAAs, and Creatine Select to help feed my muscles.

Weight Training

My workouts usually include supersets or giant sets so I can be as efficient as possible while maintaining proper form and posture each rep. For example, when I am doing a superset on day 1, I do an exercise that will work my quads then immediately go into an exercise that works my glutes.

I will lift heavy with low reps and slightly longer rest periods when trying to add muscle size. When leaning out, I use lighter weights and get 12-15 reps per set. I find that performing slower negatives (lifting the weight at a normal speed but returning the weight very slowly) is easier on my joints. I can use a slightly lighter weight and still keep the muscle under a load for a longer period of time. I love to lift! Here’s my normal schedule.

It’s All About Progression… Not Perfection

Age: 45

Occupation: Receptionist, Road Secretary, and Parks Coordinator Harborcreek Township

Family: 4 Sons - Brett (25), LCpl Luke (forever 21), Cpl Jacob (22), Brady (13) and Boyfriend/Coach/Trainer- Jack O Newport.

Current Residence: Erie, PA

Years Training (total): 15 years

Height: 5’ 4”

Weight: Off Season-125 lbs, Contest-113 lbs

Favorite Bodybuilding or Fitness Meal: 1/2 cup oatmeal + 1 tbsp Smuckers Natural Crunchy peanut butter + stevia, 1 Scoop Chocolate UMP + 1 cup vanilla almond milk (mixed w/ ice in my Nutribullet)

Favorite Supplements: Chocolate Ultimate Muscle Protein - Quality product/great taste. Lean Out & 7-Keto MuscLean - for fat loss.

What would you recommend to someone who has never used Beverly supplements before? UMP

Music: Hip Hop, Rap, Pop, Heavy Metal, anything goes really … When the lifting gets tough the headphones go in!

Hobbies or Interest Outside of Bodybuilding: Spending time with family, interior design, furniture refinishing, upcycling, flea markets, garage sales, thrift stores, horror movies.

I watched my Dad lift weights as a little girl in our basement. They say your children are always watching and listening. I know that I absolutely was. But I didn’t really start working out until I was 30 years old. That’s when I joined the YMCA and began using the cardio machines. I took a few weight training classes but the weight room intimidated me.

Ten years later I was going through a divorce and decided to try a bodybuilding competition. A friend reintroduced me to that weight room and we began working out together. We gave it our all for 16 weeks, but neither of us had much knowledge of the importance of nutrition or proper supplementation. Consequently, I placed last in two divisions in my first contest. I was absolutely devastated; my confidence was at an absolute low.

A few months later I approached Jack O Newport, a bodybuilder at our local Y. It was COMPLETELY out of character for me. But, I left that conversation with a fire in me to try again, and also butterflies in my stomach because I really liked him! Three years later (2017) I competed again. That bodybuilder who had given me butterflies had become my boyfriend. I competed again in that same show where I finished last and this time took first in both divisions with his coaching.

On July 3, 2017 life as I knew it changed forever. My world stopped. My 21-year-old son, Marine LCpl Luke Gonda took his own life. My grief absolutely consumed me. The next year I decided that prepping for another show might be therapeutic and help me navigate through the grief. It forced me to get out of bed. It forced me to exercise. It forced me to eat. It forced me to be social. The gym became my antidepressant.

I competed in October after the hardest contest prep I’d ever gone through. I was told at that show my physique had become too muscular for their bikini division and placed accordingly. I was heartbroken and questioned if the bikini division, which I loved, was no longer an option. Through the encouragement of Jack and local gym owner and IFBB Pro Judge, Jack Sullivan, I stepped out of my comfort zone and into another organization, the NPC.

I trained for 24 weeks and competed in the NPC Mid-Atlantic States bikini division. I placed 1st in Masters 40+ and 2nd in three additional classes while qualifying for the NPC Nationals. I went right back into prep for 4 more weeks (and fulfilled an ultimate goal) when I stepped on a national stage at the NPC Masters Nationals in Pittsburgh, PA. I didn’t receive the placing I’d hoped for (received 3rd call outs) but we either win or we learn and I learned a lot from the experience. I know what I need to do to be competitive at this level and I plan on trying again in July 2020.

After the Nationals I was battling the post competition blues when I saw a contest sponsored by Muscle and Fitness Hers on social media. It was for the title of “Ms Health and Fitness 2019”. I entered (along with 20,000+ other women). The title is decided through online voting and donations to the Wounded Warrior Project. Through weeks and weeks of voting I’m humbled to say I made it into the Semi-Finals along with 150 deserving woman who also had their own stories and journeys. This was very near and dear to my heart having two sons who followed the military path as Marines.

Exercise has helped me navigate through very difficult times and has been my antidepressant. I’ve been blessed to spread mental health awareness through this platform. It is a true honor to be featured in the No Nonsense magazine and to be able to share my story with others.

Presentation Tips

I run through my posing routine almost every morning before I shower in the off season. During contest prep I work with my coach on Saturdays after HIIT training for about 1/2 hour. This typically starts about 8 weeks out. Posing is something you can always improve on and it should become second nature. My nerves take over on stage and that’s when the auto pilot kicks in.

In Closing

I have competed in 6 shows since I started in 2014. My placings range from dead last to first and everywhere in between. My best advice for a competitor is do not let the placing define you. Train to win but enjoy the experience and the friendships you make along the way. Last place drove me to try again and first place gave me the opportunity to step on the stage at Nationals. You never lose in this sport. You either win or you learn. You can always improve and that’s what drives me. It’s all about progression not perfection. God willing, I stay injury free I will continue to compete until I no longer find joy in the sport.

Monday: Leg Day (1)	Amount
Squats	4x10-12 (go deep)
Leg Curls	12 reps (30 sec rest) + 12 more reps; repeat 3 times
Stiff Leg DB Deadlift	3x15 reps (increase weight each set)
Hip Adductors	3x12-15 (last set to failure as drop set)
Superset Leg Extension & Leg Press	3x12-15

Tuesday: Shoulders	Amount
DB Press	4x10-12
Cable Lateral Raise	3x12-15
Plate Front Raise	3x12-15
Rear Delt Lateral	3x15-20
Triceps Pushdowns	4x12-15

Thursday: Back, Biceps, Calves Day	Amount
Assisted Pull–ups	4x10-12
Rack Pulls	4x12-15
Wide Grip Pulldowns	3x12-15
Bent Rows on Smith Machine	3x12-15
Face Pulls on cables	3x15
DB Curls	4x10-12
Calves	4 set to failure (2 sets w/ toes forward, 1 set w/ toes inward, 1 set w/ toes outward)

Friday: Leg Day (2) Glute/Hamstring Focused	Amount
Warm up - Superset Ball Raises & Banded Lateral Walk	3x15-20
Hip Thrusts	3x12-15
Hip Abductors	3x20
Hack Squat	4x12-15
Donkey Kicks on Smith Machine	3x12-15
Hyperextensions	(focus on the glutes) 3 sets to failure
Cable Kick Backs	3x15-20
Walking Lunges	to burn out

My Natural Pro Figure

Age: 50

Occupation: Preschool Teacher

Family: Mother of two wonderful children - Ashley (13) and Tyler (10)

Current Residence: Cincinnati, Ohio

Years training (total): 5 years

Height: 5’8”; Weight: 160 (off-season), 140 (contest)

Favorite Bodybuilding Meal: My Chewy UMP Granola Bars! Too delicious to resist!

Favorite Beverly Supplements: UMP is by far my favorite supplement! It’s very versatile! I use vanilla UMP in just about everything that I bake! It’s an easy on-the-go first meal of the day and a “must have” post- workout meal! Lean Out and Muscularity are also essential supplements during competition prep. Lean Out helps me with my conditioning and Muscularity aids in lean muscle mass maintenance.

What would you recommend to someone who has never used Beverly supplements before? Beverly International has a Supplement Profiling Chart that is a great reference. I recommend it for specific individualized goals. (You can find it on the home page at BeverlyInternational.com.)

Music: I like to listen to hard rock music, especially Rob Zombie and Marilyn Manson. It’s music that motivates me to lift heavy!

Hobby or interests outside bodybuilding: I enjoy spending time with my children; making posing suits for competitors; cooking healthy food; and landscaping my yard.

Words to live by: “It’s not how hard you hit. It’s how hard you can get hit and keep moving forward.” (Sylvester Stallone, Rocky Balboa)

At the age of 44 I was rapidly gaining weight and didn’t know why. I went to the doctor for answers and was shocked to find out that I was going through menopause! I knew that I had to do something fast to get my weight back under control and live a healthier lifestyle.

So, I joined Beechmont Fitness Club and did cardio for an hour a day, three times a week for an entire year. My weight decreased and my confidence increased, but I still wasn’t content with my overall appearance. I needed more shape. To do this I needed to add muscle! That, however, required lifting weights and I had no idea what to do. I asked a friend at the gym, Tom, for advice.

Tom advised me to cut back on cardio, start lifting heavier weights, and start using Beverly International supplements. I did some research and found Tom’s advice for gaining muscle was right on the money. For inspiration, Tom also suggested that I attend a bodybuilding show.

When I saw the Figure competitors step on stage for the first time at the NPC Northern Kentucky show, I was amazed! I wanted to learn what they did to be able to get in that kind of shape! They had a lot of muscle, very little fat, and looked stunning! I later found out that it required as much mental as physical strength to attain their physique.

I think the “conceive, believe, achieve” mindset is essential for anything that you want to accomplish in life, including a competitive physique. You need to dream, visualize yourself in that dream, and strive to make it reality. There are times you might be the only one who believes in yourself with an image of how you want to look. If you can sustain that mindset, you can achieve your goals and grow stronger through the process.

Because of bodybuilding, I am mentally the strongest I have ever been in my life! I went on to become a Pro Figure competitor in the NGA, WNBF, ANBF and nationally qualified in the NPC. I own and operate Cutting Edge Posing Suits, LLC where we design custom made posing suits, write meal plans, and give posing classes. I also teach preschool and created the “Fit for Life” program at the Goddard School in Anderson Township, Ohio. My program introduces children to a healthy lifestyle with fitness and good nutritional decisions. Most of my achievements are due to the mindset that I learned through bodybuilding, which has been an ongoing journey that originated from a desire to lose weight and be healthy.

Here’s a look at how I achieved the following contest accomplishments:

2014: NGA Kentucky Natural Classic – 1st Open Figure, 1st Masters Figure, Overall Winner;

2015: NGA Kentucky Bluegrass Bodybuilding Championships – 1st Pro Figure;

2016: NGA Kentucky Natural Classic – 1st Pro Figure; NGA Pro/Am Western Kentucky Natural – 1st Pro Figure, Overall Pro Figure; NGA Bluegrass Bodybuilding Championships – 1st Pro Figure, 1st Pro Masters

Ultimate Muscle Protein - 1 scoop at meal 1 and 9 and also the main ingredient of my Chewy Granola Bars (meal 6). (Daily total: 3 scoops to maintain and build muscle, reduce body fat, and satisfy a sweet tooth.)

Lean Out - 1 capsule with meals 1 through 9. (Daily total: 9 capsules to reduce body fat.)

Muscularity - 3 capsules with meals 1, 4, and 7. (Daily total: 9 capsules to maintain muscle mass, during my strict dieting as the contest approaches.)

Density - 3 tablets with meals 1, 4, and 7. (Daily total: 9 tablets to improve gains and acquire that rock, hard, solid muscle look.)

Monday Legs	Amount
Squats	5x10
Leg Extensions	5x10
Kickbacks	5x10
Leg Press Machine	5x10

Tuesday Chest	Amount
Bench Press	5x10
Pec Deck	5x10
Dumbbell Flyes	5x10
Cable Cross-Over	5x10

Wednesday Back	Amount
Seated Rows	5x10
Lat Pulldowns	5x10
Reverse Pec Deck	5x10
T-Bar	5x10

Thursday Arms & Shoulders	Amount
Dumbbell Curls	5x10
Dumbbell Hammers	5x10
Cable V-Bar Pushdowns	5x10
Rope Pressdowns	5x10
Dumbbell Raises	(Forward) 5x10
Dumbbell Raises	(Side) 5x10

Friday Legs (second time in the week with lighter weights, higher reps)	Amount
Calf Raises	5x12
Seated Leg Press	5x12
Leg Extensions	5x12
Glute Kickbacks	5x12

Saturday Cardio	Amount
Yardwork “grass cutting cardio”	for 2.5 to 3 hours

Abs (every other day)	Amount
Hanging Leg Raises	(to failure)
Incline bench sit-ups	(to failure)
Ab wheel	(to failure)

I am a preschool teacher and move around all day. Because of that, I don’t need to do cardio until I’m 30 days out from a competition. I found that I tend to eat more when I do too much cardio, which defeats the purpose. I use the elliptical 3 times a week for 20 minutes each time on a moderate tension, steep incline setting. I rely more on yardwork as a means for conditioning. I live on one acre of land and cut my grass with a push mower. It’s a great workout that provides results, while also being productive.

Presentation Tips

When you first decide to compete, I believe you should seek out a posing instructor to help you understand the basic comparison poses. Then, do your research! Watch YouTube videos. Check out contest photos and online images of the top competitors in your category. Then, analyze everything they do. Try to emulate their positions/poses in front of the mirror and make minute changes to see what works best for your physique. Keep practicing and adjusting as your physique changes throughout prep. Also, make sure someone critiques you throughout the process. A second opinion is very important, especially when you don’t have the use of a mirror as an aid. Last, but not least, don’t forget to exude confidence on stage! It makes a huge difference in your overall appearance!

In Conclusion

Bodybuilding is a very difficult yet gratifying lifestyle. It will take you through a journey that will test your limitations, both physically and mentally. You must to be able to set yourself apart from others, especially in the way you think. Then, with a strong mindset, you can achieve your dreams not only in bodybuilding but in life!

Being My Own Competition

Age: 51

Occupation: Stay at home mom

Family: Married 20 incredible years to my amazing husband Lee, mom to 2 fantastic kids Sam (17) and Lily (14)

Current Residence: Pickerington, OH

Years in Training: Weight lifting for 30 years, competing for 6 years

Height: 5’7”

Weight: 140-145lbs (off- season), 130-135 lbs (stage)

Favorite Bodybuilding Meal: Without a doubt it has always been UMP chocolate pudding mixed with 1 tbsp almond butter and fresh strawberries.

Favorite Beverly Supplements: UMP is my all-time favorite off-season and in-season supplement. I love ALL of the flavors and it is so incredibly versatile. I use it in everything from pancakes for the family to protein bars and shakes.

What would you recommend to someone who has never used Beverly Supplements before? First step, call Beverly’s incredibly knowledgeable Advisor Team at (800) 781-3475 and speak to their highly educated specialists. They are beyond friendly and helpful with never any pressure to buy. They will walk you through a program that suits your needs. Also, I tend to share samples of UMP with friends to try and it’s always a winner!!!

Music: I’m constantly listening to the Foo Fighters. My all-time fav!

Hobby or interests outside of bodybuilding: Family time, traveling, new adventures and riding and showing my horse.

Words to live by: “Try everything that can be done. Be deliberate. Be spontaneous. Be thoughtful and painstaking. Be abandoned and impulsive. Learn your own possibilities.” -George Bellows

It has been 5 years since my first article in Beverly’s No Nonsense magazine. At the time I had just won 1st place in the 2013 Arnold Amateur Tall division and 3rd place Masters overall. I was on cloud nine. After about a month I knew I needed a new goal. What was going to be my next step? I wanted to see how far I could push myself so I set my sites on trying to achieve my IFBB Pro Card by competing that year in the NPC Masters Championships in Pittsburgh.

That competition really opened my eyes to the incredibly conditioned top-level physiques who were vying with me for a pro card. I don’t think there was any way that I could have adequately prepared myself for seeing so many amazing competitors in every division. I competed in the 45 and over Masters Figure Tall class and was more than happy to place 6th. Once the competition was over, I knew I still had a good amount of work to put in. Specifically, I needed to increase my muscular development, as well as create a more symmetrically balanced physique. This would take time and formulating a smart plan would be essential. I gave myself 18 months off from competing to adequately put in the work and hopefully see the results I knew I needed to achieve. This could not be done without some serious outside expertise. I was lucky to retain Anthony Castore as my trainer and we started to work together immediately.

I decided that I was going to be my own competition. I would work as hard as I could and give it everything I had to bring my absolute best to the stage.

I knew my Beverly International supplement protocol was right on the money, and continued using the tried and true products that I had come to depend on. Anthony changed my training a bit to create a nice balanced split giving each muscle group its own day (see Weight Training sidebar) while I continued HIIT sessions with my long time trainer Brian Taylor. This time away from the stage was just what I needed and began to see the results I was hoping for.

Road to Pro

In 2015, I competed in the Flex Lewis Classic and placed 2nd in the 45 and over. I was certainly starting to see more muscle development, but was still needing more balance and symmetry in my overall physique if I was going to be a viable competitor going for my IFBB card. We continued to focus on lagging muscle parts, having fun and enjoying every challenge each session brought.

2017 was going to be my hardest push yet. I was determined that this was going to be “it.” I needed to qualify as well as get back on stage before going for my pro card. The Arnold in March would be a great opportunity to qualify with still enough time to improve before the Pro Qualifier in September. The Arnold was another amazing experience and I could not have been more grateful for the guidance and support I was given. Hearing and seeing your trainers, family and friends is more satisfying and humbling that any trophy. I placed 4th in the 35 and over division. Once again I was beyond happy and more determined than ever.

Since I turned 50 years old in November and was now qualified, I would be able to compete in the Masters 50 and Over category at the NPC North Americans Championships in September. I truly felt this was my time.

Trusting the Process

As fate would have it, I ran into a dear friend, Kelli McCall, in June. When she asked what was “next” and I told her what my goal was she immediately and without hesitation said, “let’s do it!” I know I needed posing work, an extra set of eyes and to see where the weaknesses were. She and Michael Moore were the most giving, enthusiastic, and dynamic pair of people I could be blessed enough to come to know and their support of my dream and goal was limitless. I felt they both wanted it as much as I did! The three of us battled hard the next 3 months to leave nothing behind, nothing undone. The two of them could see what I couldn’t and they could motivate and coach in a way that just made me feel incredibly grateful. Each week’s progress pictures really blew my mind as I was really starting to see it all coming together. The plan was working!!! This is where you just “trust the process.”

As any competitor knows, the training is fun, the meal prep and eating becomes routine, but the posing is…exhausting and hard!!! I could not give less than 150% in my presentation as this area can make or break any competitor on stage. I trusted both of them implicitly and by far this was the best prep EVER!

Hitting the Stage

Finally, it was competition time. In my mind and heart I knew I had done everything I could to have the prefect plan in place. Thanks to Beverly International, my supplementation was spot on (as always). Thanks to my long time trainer Brian Taylor – HIIT was spot on. Anthony Castore – muscle development training was spot on. Thanks to Kelli and Michael - training, posing, meal protocol – spot on. Thanks to Tamee Marie – my suit was spot on. Family and friends – love and support- AMAZING. I was really ready!

As determined as I was for that coveted IFBB card, when I hit the stage I knew that I had accomplished everything I had set out to do, regardless of placing. I had achieved my goals of muscle development and size, symmetry and shape, and sheer happiness along the way. The whole experience that day was surreal.

Prejudging had me in the middle but honestly you never know. I was my own competition that day – I beat the competitor that stood on that stage 4 years ago. Time seemed to stand still during the finals. The emotion that I felt as my name was called as a new “IFBB PRO” was indescribable. I accomplished my goal!!! My mind immediately went to thanking everyone who made this possible.

My love for this sport and the journey that got me to my goal was summed up that very day. I relied heavily on so many extraordinary people, their expertise, guidance, love and support. It’s a feeling that will always stay with me, remind me of their kindness, and knowing you can accomplish anything if you give it your all and surround yourself with greatness.

Monday: Bicep & Triceps, Abs	Amount
DB Curls	4x15
Seated Cable Curls	4x15
Cable Hammer Curls w/Rope	3x15
Single Arm Kickbacks	3x12
Cable Pushdowns w/Rope	4x15
Dips	3x12
Hanging Leg Raises

Tuesday: Shoulders & Chest	Amount
Push-Ups	3x10
Incline Chest Press	4x15
Flat Chest Press	4x15
Standing Front Plate Raises	3x12
DB Lateral Raises	3x12
Upright Rows	3x12
Rear Delt Raise	3x12

Wednesday: Quads & Abs	Amount
Step-Ups	3x12
Leg Extensions	4x15
Leg Press	4x15
Squats	4x15
Walking Lunges W/20lb weights	15 paces down and back
Donkey Kicks	3x15
Weighted Sit Ups

Thursday: Back	Amount
Wide-Grip Pull Downs	4x12
Seated Cable Close Grip Rows	4x15
Standing Cable Rows	4x15
Heavy Single Arm Row	4x10
Pullovers	4x15

Friday: Hamstrings & Glutes	Amount
Lying Leg Curls	4x15
Straight-Leg Dead Lift	4x15
Good Mornings	4x15
Weighted Hip Thrusts	4x15
Ab Scooter and Planks

If You Believe You Can You Will!

Age: 53 years old widow and suicide survivor

Occupation or Education: Earned Bachelor of Arts Degree in Health, Wellness, and Human Services from Ashford University in May, 2019; Active Advocate for American Foundation for Suicide Prevention; Registered Certified Medical and Podiatric Medical Assistant and Wound Specialist

Current Residence: Greenville, NC

Family: Son, Jamal and his wife, Heather are my biggest cheerleaders; Daughter, Sheila

Height: 5'5"

Weight: Off Season:150 (I have been over 200 in the past), Contest:125-130

Music: Oldies and Christian Music

Most Inspiring Book: The Bible. One of my favorite passages is Psalm 46 “God is our refuge and strength, a very present help in times of trouble” (KJV)

Hobby or interests outside bodybuilding: I love running and reading a good book. I am also an avid couponer and I use this skill to purchase produce for those who are in need. I love helping others.

Exercise saved my life. When depression and adversities become too great, exercise is my refuge. It helps to clear my mind and allows me to focus more clearly.

My self-esteem was very low and had been since I was a young girl. Life was hard growing up. My mother’s boyfriend robbed me of my innocence and childhood. I grew up thinking I was weak, unattractive, and worthless. I married and finally found happiness with my husband, David, but then on June 11, 2009, my happy world came crashing down around me. I came home that day for lunch and found David had hung himself. I immediately called 911 and was instructed to cut him down, but it was too late. I touched him and his body was cold and lifeless.

His suicide came as a shock to me. I felt so alone. We were always inseparable. How was I expected to go on after this event? I wanted to die so badly in order to be with him. Pastor Flowers, who preached at David’s funeral, called me each day to make sure I was doing as well as I could. He, his wife, and my church family helped me deal with my grief every step of the way. He stated something in one of his sermons that really stuck with me. If God gives you a vision, he will give you the provision and connect you with the correct people at the correct time. That is how I feel about this opportunity to share my story. I am currently writing a book regarding my life story. I hope that my experiences can assist others in their life.

From 200 lbs to Natural Pro

I have been a personal trainer and group fitness instructor since 1999. I loved teaching. I was very overweight when I became certified, but this didn’t stop me from providing fitness goals and assistance to others. I was about 200 pounds when I started. At first, I couldn’t believe I was asked to do this, Me, are you kidding! It was held at Lenoir Memorial Hospital's Wellness Center. My class members and I helped motivate one another. The class was called Fitness Fun! We, as a class, worked out, shared our lives, celebrated one another’s accomplishments and often cried on one another’s shoulders.

Then, nearly twenty years later, I wanted to do something great to further empower myself. I decided to enter a bodybuilding contest before I turned 50. I went to Fitness by William and inquired how I could do this. Dr. William Ingram, the owner, asked a little about my fitness background and I explained to him I really wanted to become leaner and more muscular. I started working out at the gym. I loved it and everyone there was so encouraging. William said I could compete that November at the Crystal Coast Classic in Morehead City.

Meal 1: 4-6 egg whites (boiled, no yolks), 1 sweet potato or 1 cup oatmeal

Supplements: I like to mix a scoop or two of Glutamine Select (Wild Berry is my favorite) in a large glass of water and use this to take my supplements - Super Pak, 5 Mass Aminos, 2 Quadracarn, 3 Lean Out, and 3 7-Keto MuscLean

Meal 2: Tuna or salmon pouch, 1 banana or a small box of raisins

Meal 3: 1-2 chicken breasts or 2-4 drumsticks, 1 cup of string beans, 1 medium sweet potato or brown rice

Supplements: 1 scoop Glutamine Select in water, 5 Mass Aminos, 2 Quadracarn, 3 Lean Out, 3 7-Keto MuscLean

Bikini Pro at Age 50

Age: 50

Occupation: Licensed Aesthetician, Licensed Massage Therapist, and business owner for 18 years

Family: Boyfriend - John, stepson - Iric, and my Vizsla - Twix

Current Residence: Dartmouth, MA

Years training (total): 30 years; competing, 7 years

Height: 5'4"

Weight: Off-Season 127, Contest 116

Favorite Meal: Baked salmon, sweet potato, green beans

Favorite Supplements: UMP Chocolate, Lean Out, and Density

What would you recommend to someone who has never used Beverly supplements before? Call Beverly (800-781-3475) and ask their supplement advisors to help you choose the best selections to achieve your goals.

Music: I’m old school. I love the 70’s in general, at the gym Led Zeppelin, 80’s Rock.

Most Inspiring Book: You’ll See it When You Believe It - Dr. Wayne Dyer

Hobby or Interests outside bodybuilding: Spending quality time with my family, I also love to travel, support animal shelters and practice guitar.

Words to live by: “Don’t die with your music still in you” - Dr. Wayne Dyer

For as long as I can remember I have always loved to stay in motion. I was involved in dance and gymnastics during my childhood. In high school I loved performing in show choir, singing in a small group or performing a duet with a classmate.

I joined my first gym at age 20 where I started lifting weights and was doing aerobics 5 days a week. From then on working out has been part of my life. I learned all that I could about exercise and purchased a lot of home workouts on video and cassette. We’re going back to the 80’s now when Bess Motta and Gilad were popular.

In my mid 20’s I came across a poster for a local fitness show. I remember going to the show by myself and loving every part of it - the music, the routines, the fit physiques, it was thrilling. The show was more of a fitness pageant than a bodybuilding event. It was definitely something I wanted to do, but I had no idea how to begin. Life went on and I never found another local event, so a seed was planted, but never pursued.

Now, fast forward 20 years. I came across an article in a fitness magazine by Tosca Reno. She was in her early fifties and getting ready for a bikini fitness competition. I had to know more! I set out to learn all I could about Tosca and about Bikini competition. In my research I found that one of these contests was being held right in my area. Right there and then I entered my first show. I had no idea about diet or posing, but I learned all that I could from the internet and winged the rest. I was still such a novice at age 44. I placed 6th at the OCB Spirit of America. It was a great learning experience. I entered a couple more OCB events and still no top 5 placing - the bottom line was that I just wasn’t getting lean enough.

Competitors are always talking back stage and that’s when I got introduced to the Beverly International product line by a woman whom I was competing with. At the OCB Cape Cod Natural, I had my hopes on at least placing. But to my surprise I ended up taking 1st place in Master Bikini and 5th place in Novice Bikini and received my Pro Card in Bikini Masters to boot. I’ll never forget the ride home that evening, what a great feeling. Since becoming a Pro, I have taken 4th place in the WNBF Monster Mash in 2016 and 2nd place in 2017 OCB Battle of the Gods.

In Closing

You can’t go into a show thinking that if you have the best body you’re going home with the hardware. That’s only half the battle. Proper posing and presentation is crucial. Practice and then practice some more. When practicing at home video yourself as you perform your routine. (I keep an old suit for posing practice.) There are plenty of videos on YouTube to get started with the basics. Take the time to develop your own style, get yourself noticed and grab the judge’s attention.

These past few years have been a dream come true for me. It’s so much work and dedication but when it’s in your blood you don’t mind the sacrifice. One thing I have learned through this journey of competitive fitness is that the judging at the shows can vary from show to show. You can have no placement in one show, then the next week compete again and place top 3. Always contact the judges after a show for feedback. The most important thing is to do everything (diet, workouts, cardio, presentation) to the best of your ability so that when you’re on stage you’ll know you gave it all you got. Make friends, have a good time and support one another.

You’ll find my pre contest diet plan and one of my favorite workout schedules accompanying this article. Give them a try for at least 6 weeks and see if you don’t achieve your best ever bikini physique.

Monday: Legs	Sets	Reps
Smith Machine Squats	5	10-12
Stiff-Leg DB Deadlift	5	10-12
Romanian Split Squats	5	10-12
Barbell Good Mornings	5	10-12
Hip Thrusts Weighted	5	15-20
Lying Leg Curl	5	10-12

Tuesday: Shoulders & Abs	Sets	Reps
DB Press	5	10-12
Trunk Curl and Crunch	5	20
Lateral DB Raises	5	12-15
Bicycle Crunch	5	20
Front DB Raise	5	12-15
V Ups	5	20
Assisted Pull Ups	1	Failure

Wednesday: Back & Biceps	Sets	Reps
Seated Pulley Rows	5	10-15
DB Bicep Curls	5	10-12
Overhead DB Pullover	5	10-12
EZ Bar Wide Grip Curls	5	10-12
Close Grip Pull Downs	5	10-15
Incline DB Curls	5	8-12
Assisted Pull Ups	1	Failure

Thursday: Chest & Triceps	Sets	Reps
Flat DB Bench Press	5	10-12
Lying EZ bar Extensions	5	10-12
Incline DB Press	5	10-12
Close Grip DB Press	5	10-12
Standing Cable Crossover	5	10-12
Rope Extensions	5	10-12

Friday: Legs	Sets	Reps
Leg Press	5	10-12
Leg Curls	5	10-12
Seated Leg Extensions	5	10-12
DB Stiff Leg Deadlift	5	10-12
Seated Abduction	5	10-12
Cable Kick Backs	5	10-12
Walking DB Lunges	3	20

Safe Haven – How Bodybuilding Saved My Life

My bodybuilding journey began late in life. I was 38. Below, my daughter goes into detail about my life’s journey and how the course of events, shortened the competition chapter of my life. When I was no longer able to compete, I enjoyed the bodybuilding world through my “bodybuilding” family. Since 2003, I have helped them prep for shows (posing, tanning, planning for the events, etc.). In 2007 my daughter, Cydney joined our bodybuilding family which added even more joy to my life. Cydney in now Ms Figure Olympia for the past two years. Once I entered the bodybuilding world, I never left- couldn’t leave. I realized this is the world I loved! Cyd takes it from here.

Superficial is a word that comes to the minds of many individuals who hear the word bodybuilding. But, those who do not seriously compete will never know the true impact that bodybuilding can have on one’s life, an impact so strong that lives change.

At the age of 34, my mom, Tangelea found herself extremely unhappy and overweight. She had become sedentary and desk bound by her job as an architect. As she saw the pounds mounting up on her 5 foot 1 inch frame, she knew something had to change, but she did not know where to start. One day she and her husband stumbled across Bill Phillips’ twelve-week, Body For Life program. They both embarked on the program and Tangelea went from a size 16 to a size 8. Her health journey had begun.

In 2001, Tangelea entered her first bodybuilding competition by a fluke. She had no desire to compete but made a deal with one of her husband’s personal training clients – “I’ll get on stage if you do.” Then the client pulled out of the contest, but Tangelea, despite being very scared about going it alone, decided to honor her word and enter the contest. She placed last in that show but her fire was lit. She was determined to be her best and one of the first obstacles she had to overcome was her natural shyness. Standing onstage, in front of strangers, preparing herself to be judged, was a leap for which she would need to be prepared.

Over the next two years Tangelea made steady improvements and began winning almost every show she competed in. Then she had to put what had become her new found joy on hold. At 40 years old, Tangelea was diagnosed with breast cancer while she was preparing for her next bodybuilding competition. Cancer was not going to stop her. She told the doctor to “wait on the surgery because I have a show coming up.” It was unknown if she would be able to ever compete again. She did not want the months dedicated to this one day, stripped from her because of a disease that no one could control. She took fate into her own hands, stepped on stage at the Atlanta SNBF (Supernatural Bodybuilding and Fitness) organization show, and won every category she entered. She earned an 8-foot spear trophy that she used to symbolically fight her condition.

Tangelea feels that “bodybuilding saved her life.” Without being in the physical condition she was in prior to competition, she would have never seen the lump that had formed on the side of her breast. Without bodybuilding, she would still be the meek, young girl who was too shy to eat in public; without bodybuilding, she would not have known how mentally and physically strong she was; without this sport, she would not be the woman she is today. Ten years later, Tangelea stepped back on stage to the tune of “Woman on Fire” by Alicia Keys, and that she was.

In 2013, I started competing again after taking 10 years off. There had been a revolution in physique competitions, new divisions and a new level of conditioning. As an amateur I was accustomed to winning or placing in the top 3 of every show, winning over women my age and much younger. As a Natural pro, and being 56, I find myself losing more often than winning. Age and being a woman has made it very difficult to truly lean out. I now have to work harder and smarter during every prep, dieting from 5 or more months out. With that being said, I am on a mission in 2019. I plan on bringing my best physique to the stage this year. This new body will be better than my best physique in 2003 where I placed 2nd at the NPC Georgia and won every bodybuilding category at the SNBF show including the overall (my last show). It is a challenge; the journey bitter-sweet; however, I won’t stop until I achieve my personal goals.

Contest Prep

Diet: I have used the “16 week out” up to the “4 weeks out” meal plans and the “final prep week” from Beverly with great success (see training and diet plans on the following 3 pages). A couple of years ago I decided to try counting macros. Loved the flexibility but hated measuring everything I ate. This year I combined the macros and the last four weeks from Beverly’s program. When in prep, I usually prepare all my meals for the day. This decreases my stress. I know I get tired as the day progresses, so there’s one less thing to worry about.

Supplements: I use Density, EFA Gold and Lean Out year round, regardless of whether I am in contest prep mode or not. This year I have added in my old staples, Mass Aminos and Ultra 40. When I started using Beverly products in 2003, Mass and Ultra 40 allowed me to maintain muscle while I got leaner. Prior to that time, when I did not use Mass and Ultra 40, I would get leaner and leaner from my diet, but also smaller and smaller. Other supplements I rely on during contest prep are Muscularity, 7-Keto MuscLean, Quadracarn, UMP (graham cracker, vanilla, chocolate, cookies & crème, and strawberry).

I divide out all my supplements for the day (including protein shakes) into sandwich bags. That way, regardless of what happens during the day, I have what I need. I also carry water and usually an emergency protein bar in case I don’t get a chance to eat a scheduled meal (off season only).

Cardio: I find that morning cardio works best for me. I prefer intervals, normally on an incline (up to level 15 on my treadmill). I also do steady state at a fast pace to help with my glutes. Off season, I try to get in 2-3 times a week for 15 – 20 minutes. (Muscle has memory, cardio does not.) I increase time, days per week, and intensity as a contest approaches.

This year my daughter Cyd, had me implement her cardio regimen. She explained that I had to do different types of cardio, since I have been training for so long, my body had just stopped responding. I did a lot more HIIT than I would do on my own. She also got me away from relying on the treadmill incorporating battle ropes (which I hate), stair master, bike, arc trainer, elliptical and rowing machines.

Training: Pre contest I work my entire body twice a week (over 8 days), 3 days on, rest, 3 days on, rest (see sidebar). Day 1- Chest and Arms, Day 2- Legs (Quads and Calves), Day 3- Back and Shoulders; the routine is the same during the next 3-day cycle except on Day 2 (Legs) I focus on Hams and Glutes, rather than Quads. I don’t use momentum to get the weight up. In fact, I slow my cadence so that that the reps are harder.

This off season, I decided to work 1 body part a day (except arms which are usually biceps and triceps together), working out 1.5 hours on most days and 2 hours on leg days (focusing on my glutes).

Conclusion

Bodybuilding, I embrace the journey. You can never truly “lose” when you prepare for a show and have the right mindset. I always say building the body is art and science in sync; the fountain of youth; the way to staying healthy and fit. It is a lifestyle.

Sample 3 Days On – 1 Day Off Workout Routine

Goal: To improve your muscularity, muscle tone, and separation while developing an athletic looking physique.

Progression: After a warm-up, use the same weight for all sets of an exercise. Start at the low end of the suggested rep range. Gradually increase the repetitions, usually adding one rep each workout until you reach the top number of suggested reps for each set of a particular exercise. Then add weight and start over at the lower end of the rep scheme.

Use as much weight as you can with perfect form for the target amount of reps. If you can do more reps than the target on your last set, add weight. If you can't get at least the lower recommend amount of reps, then lighten the weight slightly. Go pretty quick between sets. You should not rest more than 90 seconds between sets.

Day One: Chest and Arms	Sets	Reps
Incline DB Press	4	6-10
Flat Dumbbell Press	4	8-12
Pec Deck	3	8-12
Barbell or EZ Curl	3	6-10
Incline DB Curl	3	8-12
Concentration Curl	2	10-12
Close Grip Bench Press	3	6-10
Triceps Pushdown	3	8-12
Lying Triceps Extension	3	8-12
Abs (use any variety of exercises you want)	8	25-50

Day Two: Legs (Quads and Calves)	Sets	Reps
Leg Press	3	10-15
Squats	3	8-12
Hack Squat Machine*	3	10-15
Stiff-Legged Deadlift	3	10-12
Leg Extensions	3	12-15
Calf Raises	6	15 reps on any combination of machines

Day Three: Back and Shoulders	Sets	Reps
One Arm DB Row	3	8-10
Pulldowns	3	8-12
Seated Cable Row	3	8-12
Straight-Arm Pulldowns	3	10-12
Shoulder Press	3	6-10
Upright Row	3	8-10
Lateral Raise	3	10-12
Bent Over Laterals	3	10-12
Abs (do tougher exercises than Day 1)	6	15-25 reps

Day Five: Chest and Arms (same as Day 1)	Sets	Reps
Incline DB Press	4	6-10
Flat Dumbbell Press	4	8-12
Pec Deck	3	8-12
Barbell or EZ Curl	3	6-10
Incline DB Curl	3	8-12
Concentration Curl	2	10-12
Close Grip Bench Press	3	6-10
Triceps Pushdown	3	8-12
Lying Triceps Extension	3	8-12
Abs (use any variety of exercises you want)	8	25-50

Day Six: Legs (Hamstring and Glutes emphasis)	Sets	Reps
Romanian Dead Lift (superset with next exercise)	3	10-15
Wide Leg Press	3	10-15
Leg Curl (superset with next exercise)	3	6-8
Walking Lunge	3	12-15 steps with each foot
Leg Extension (superset with next exercise)	3	12-15
Smith Machine Squat	3	10-12 (non-lock)
Calf Raises	6	15 reps on any combination of machines

Day Seven: Back and Shoulders (same as Day 3)	Sets	Reps
One Arm DB Row	3	8-10
Pulldowns	3	8-12
Seated Cable Row	3	8-12
Straight-Arm Pulldowns	3	10-12
Shoulder Press	3	6-10
Upright Row	3	8-10
Lateral Raise	3	10-12
Bent Over Laterals	3	10-12
Abs (do tougher exercises than Day 1)	6	15-25 reps

Bonus Exercises: It is very beneficial for the Figure Competitor to perform push-ups and chins as often as possible. It can be as part of your cardio, interspersed throughout the day, or at the end of your workout. To progress - just try to go for a greater cumulative number each week. If you do ten pushups at the end of each of your workouts the first time though, that’s 60 cumulative reps; next week – beat that total. On chins you might start as low as 3 per day. (It’s not where you start, it’s where you finish.)

Competing Again at Age 50

Age: 50

Occupation: Salesperson & Co-Owner at Equal Exchange- a fair trade, organic food organization; Certified Personal Trainer and Group Exercise Instructor

Current Residence: Doylestown, PA

Family: husband, Jeff Celia (he’s also an amazing stage manager, keeping me organized and sane on show days!)

Years training (total): 30

Height: 5'3"

Weight: Off-Season: 130, Contest: 114

Favorite Bodybuilding Meal: Organic grass fed beef & asparagus

Favorite Supplements: UMP is a staple; I rotate between flavors for variety, but Rocky Road is my favorite. Lean Out and 7-Keto MuscLean are essential precontest!

What would you recommend to someone who has never used Beverly supplements before? Lean Out and 7-Keto MuscLean really helped me to jump start my fat loss; if you plan on competing, get both of them, now!

Music: 80s rock and singer-songwriter classics

Most Inspiring Book: My Stroke of Insight by Jill Bolte Taylor

Hobby or Interests outside bodybuilding: Gardening, going to farmer’s markets, vintage dress shopping, making cheese, mission work with my church, knitting

Words to live by: Gratitude is the cause of happiness

Contact: Email: lauriefootefitness@gmail.com, Instagram: @lauriefootefitness

At almost 50 years old, it wasn’t the first time I stepped onstage in a Figure competition, but it was certainly the first time I stepped onstage with a clear sense of who I really was. I last competed in my early 40s, and did pretty well, including winning Ms Natural Illinois Figure. At the time, I was a successful Real Estate Broker in Chicago, living on Michigan Avenue and enjoying philanthropic and social events in the city.

But a lot has changed over the past ten years. Depression, chronic headaches, a thyroid condition, and a failed marriage led to some serious soul searching.

So I sold my condo, gave up my business and moved to a farm in Pennsylvania where I milked goats, made cheese and yogurt, and sold my products at a local farmers’ market! At first, I had no idea what I was doing, but it felt right to be working with animals and the land. Through my contacts at the market, I eventually wound up working at an organization that partners directly with farmers to grow and market fair trade, organic products. The pieces fell into place.

My husband (who I also met at the farmers market!) and I have similar values. In addition to my work with food, I am also a personal trainer and group exercise instructor. Finally, I feel like I am working for the health of the individual (myself and those I teach and train), the community (here in my town at the YMCA, at my church, the farmers and communities my company partners with), and the earth (by growing my own food, eating organic and local when possible, and bringing fair trade, organic food to consumers).

Last Christmas, my sister Jenny, who is a triathlete, asked me if I would ever compete again. I laughed and said no; it was fun, but it was really hard! But the more I thought about it, the more fun I remember having, and the more I realized that “because it’s hard” is a really dumb reason not to do something! So, I made up my mind to compete once again. In January of 2019, I started as a “normal”, if fit, 130lb 49-year-old. I knew the hard work and dedication it takes to compete, and as a Certified Personal Trainer, I followed my own training and nutrition strategy to prepare for competition.

I have always been a natural athlete, and competed in drug-tested shows, so I knew I needed high quality, clean supplements to support my diet and training. Beverly International was the first - and only - supplement company I turned to. Beverly products are clean and natural, and their company values match mine. Unlike some supplements I had tried in the past, Beverly products made my body feel strong and healthy in a natural way. I felt good mentally and physically about what I was putting into my body, just like the foods that were now part of my everyday diet. Beverly products have become an integral and natural fit into my diet, training, and lifestyle.

By mid-May, I was ready. I competed back-to-back in 2 OCB shows, came in 1st in the Masters Figure category, won my pro card, and came in 2nd in the Open Figure A Class - in both shows! Many people have been asking me how I did it. In this article you will find example plans that I followed leading up to my competitions.

Presentation Tips

If it’s your first contest, go to as many shows as you can beforehand, and study what works and what doesn’t! YouTube is also a great resource; you can find videos of competitions at your level, and really study the posing. Then, practice, practice, practice! Take videos of yourself practicing, and watch them. Find a posing workshop (in person is best, but online can work, too), and use the leader’s guidance & expertise to improve. Then, practice some more!

When you do compete, get all the information you can from the judges. At some shows, you will get copies of the actual score sheets, or have a mix-and-mingle with the judges afterward. Sometimes the truth is tough to hear - but the feedback they give you can be invaluable to your future success! Also, scrutinize photos and videos from your shows. Your strengths and weaknesses will be clear, and you will gain insight into what the judges are looking for.

Besides exercise, nutrition, and supplementation, there are several things that I believe have been crucial to my competition success. One is sleep. It’s my other secret weapon! It is like a drug for making changes in your body. Sufficient sleep is essential for fat burning, cellular repair, and muscle growth. The mental and emotional benefits of sleep are key for competition prep, too. I like to be in bed before 9pm every night, so I can get at least 8 hours of quality sleep.

The other necessary component of competition prep is your mindset. You have to make up your mind that this is something you are going to do - and that’s it. You can do it; you will do it!

We eat pretty clean at our house; my husband even more so than I - he preps and packs his food every week, just like a bodybuilding competitor! I’m lucky that I have the flexibility to work from home, so I can keep my kitchen stocked with good, clean food and the Beverly supplements I need to make my nutrition plan a no-brainer. Every Saturday we go to the farmer’s market in our town, and stock up on fresh, local vegetables, and there is a local heritage livestock farm where we get all of our meat. As a rule, I don’t eat sugar, even in the off season, and I get most of my carbs from vegetables – but I eat LOTS of vegetables! I also drink 1.5 gallons of water a day.

Meal 1: Breakfast “Smash-UMP”
1 scoop Vanilla UMP and 1 scoop Glutamine Select mixed into 5oz nonfat Greek yogurt - then I add a variety of 2 or 3 of the following ingredients: 1tbsp almond flour, 2 tbsp hemp protein, 2tsp coconut flour, 2 tsp organic cocoa, dash of cinnamon, 1 tsp of peanut butter or almond butter, 10-12 frozen blueberries… and lately, believe it or not, grated cauliflower for bulk and texture without lots of calories! I mix it all up like a batter, and it’s a real treat.

Meal 2: 3-4 cups raw veggie mix*

Meal 3: 3 free range eggs scrambled with spinach, peppers, mushrooms, and hummus OR a big salad with greens, veggies and herbs from our garden, 5oz tuna or salmon, 1tbsp olive oil and 3tbsp balsamic vinegar

Meal 4: UMP Rocky Road shake, blended with cold brew coffee, lots of ice, and 1/2 teaspoon each of vanilla and almond extract. Frosty mocha deliciousness!

Meal 5: 3/4 cup low-fat cottage cheese, 3-4 cups raw veggie mix*

Meal 6: 4-6oz grass fed lean beef (London Broil and liver are my favorites, but I know liver isn’t for everyone!), and 3 cups fresh asparagus or green beans OR stir-fry of scallions, eggplant, zucchini and 4-6oz chicken or pork loin

*My raw veggie mix is my secret weapon! This is the one thing I ALWAYS have prepped in my kitchen. My current mix is 2 bunches celery, 2 fennel bulbs, 2 large cucumbers, 3 bunches broccoli, 1 head cauliflower, and 8 bell peppers (different colors). Cut everything up into bite-sized pieces and mix together, then divide into Tupperware containers. It usually makes 10-14 good-sized portions. I typically eat 2 portions per day. Also, if I am really craving something I know I shouldn’t have, I will tell myself that I can have it AFTER I eat a container of veggie mix. Then, 9 times out of 10, once I eat the veggie mix, I’m full and don’t have the craving anymore!

When I’m not competing, my diet is similar to the above, with the addition of cheese and nuts, and more volume - I can eat a LOT of steak! And once in a while, I do allow myself an order of onion rings or a glass of wine, but not too often.

Sunday: Shoulders & Triceps	Amount
Handstand Pushups against a wall	50 total (as many sets as necessary; usually 4-6)
Superset
Dumbbell Press	4x10
Bent-over DB Rear Delt Raises	4x10
Kettlebell Upright Rows	4x10
Triceps Pushups	4x10
Triset
180 degree Lateral Raises	(lift arms laterally all the way overhead) 4x10
Triceps Dips	4x12
Front Raise with Plate	4x10
Cable Lateral Raise	3x10
Cable Lateral Raise	3x10
Hanging Toes-to-Bar Leg Raise	3x6-10

Tuesday: Legs (heavy, lower reps)	Amount
Barbell Squats	4x8-10
Superset
Kettlebell Swings	4x10
Kettlebell Sumo Squats	4x8-10
High Box Step-Ups	4x10
Banded Side Steps	4x10
Sissy Squats	4x10
Glute/Ham Raise	4x8-10
1-Leg Calf Raises	4x10 each leg
Decline Crunches	3x15

Wednesday: Back	Amount
Pullups	50 total, as many sets as it takes! *
Superset
Reverse Rows hanging under a fixed bar	4x10
Reverse-Grip Pulldowns	4x10
Bent-Over Kettlebell Rows	4x10
Swiss Ball Hyperextensions	3x15
Swiss Ball Reverse Hyperextensions	3x15
Kettlebell Windmills	3x10 each side

Thursday: Legs (light, higher reps)	Amount
This workout will be similar to my Tuesday or Saturday leg workout; with lighter weights and 100 reps total per exercise.
Superset
Kettlebell Swings	4x25
Kettlebell Sumo Squats, going parallel or below	4x25
Romanian Deadlifts	4x25
Walking Lunges	4x25 each side
Cable Rear Leg Raises	4x25 each side
Swiss Ball Glute Bridges	4x25
Swiss Ball Pull-Ins	4x25
Single Leg Standing Calf Raises	4x25 each leg
Ab Superset
Swiss Ball Pikes	3x15
Swiss Ball Stir-the-Pot	3x15 each way

Friday: Chest & Biceps	Amount
Superset
Incline Barbell Bench Press	4x10
Incline Dumbbell Bicep Curls	4x10
Decline Barbell Bench Press	4x10
Cable Flyes	4x10
Cable Bicep Curls	4x10
TRX Triset
TRX Chest Press	4x10
TRX Chest Flyes	4x10
TRX Bicep Curls	4x10
Swiss Ball Crunch Combo
Crunches throwing & catching medicine ball	50
Quick Pulse Crunches	50
Crunches, Pause Halfway	50

Saturday: Legs (heavy, lower reps)	Amount
Sled Leg Press	4x8-10
Single Leg Romanian Deadlifts	4x8-10 each side
Walking Lunges	4x8-10
Smith Machine Glute Bridges	4x8-10
Single Leg Swiss Ball Pull-Ins	4x8-10
Leg Extension	4x10
Seated Calf Raise	4x10

Judy Weichman: Negative Conditions Handled By Positive Attitude

No Nonsense Magazine Vol 21, #2

Diet

Training

It’s Never too Late, to Feel Great

No Nonsense Magazine Vol 22, #3

Nutrition

Supplements

Meal Plan

Training

Presentation

In Closing

Newfound passion for bodybuilding turns 53-year-old into an unstoppable sensation

No Nonsense Magazine Vol 23, #4

My Why

The Spark

The Show

Presentation and Team Tips

Carrying the Torch

Afterglow

My Nutrition Advice

My Favorite Beverly International Supplements

Weight Training

Cardio

It’s All About Progression...Not Perfection

No Nonsense Magazine Vol 23, #4

Presentation Tips

In Closing

Nutrition and Supplements

Off-Season Cardio Schedule

Training Schedule

My Natural Pro Figure - Nutrition, Supplement, and Training Plans

No Nonsense Magazine Vol 22, #1

Nutrition & Supplements

Weight Training

Cardio Schedule

Presentation Tips

In Conclusion

Being My Own Competition

No Nonsense Magazine Vol 22, #2

Road to Pro

Trusting the Process

Hitting the Stage

Meal Plan

Weight Training

If You Believe You Can You Will! Exercise Saved My Life!!

No Nonsense Magazine Vol 23, #3

From 200 lbs to Natural Pro

Contest Prep Diet and Supplement Program by Dr. William Ingram, Fitness by William

Training Schedule

Bikini Pro at Age 50

No Nonsense Magazine Vol 23, #2

In Closing

Pre Contest Diet and Supplement Plan

Workout & Cardio Plan

Safe Haven - How Bodybuilding Saved My Life

No Nonsense Magazine Vol 23, #2

Contest Prep

Conclusion

Sample 3 Days On – 1 Day Off Workout Routine

Diets and Supplement Programs at 16 Weeks Out

Final Four Weeks Out Diet for Maximum Fat Loss

Competing Again at Age 50

No Nonsense Magazine Vol 23, #3

Presentation Tips

Diet

Cardio Schedule

Training Schedule