I took a 10-year break from competing to start a family and concentrate on my job, but there was always this fire inside that wanted to win a pro card. I worked out like I would compete again during this break, but with no definite competition plans. Then I went to support my best friend as she competed in the 2021 OCB Battle of the Great Lakes. The contest atmosphere – the smell of spray tan, the competitors, and the trophies - combined to make me decide I needed to give my quest for a pro card another shot. When I got home from the contest, I worked out even harder, dieted harder, and made sure to have all my Beverly supplements and food with me at all times. I never missed a scheduled meal, even if we were camping!

Then came the show day, August 2022. I can proudly say that I achieved my goal at 41! I not only won my pro card, but I won two! One in the Bikini Masters 35 and over and one in the Bikini Open. The competitors were outstanding, and a few of us ladies started a group chat and became friends. We helped each other with confidence, empathy, and overall being there for one another because this can be a lonely sport. Not only did I achieve this goal, but I was able to show my daughter that women can be intelligent, beautiful, and strong. I also wanted to show her that if you have a dream, never quit. No matter how many times you may fail, get up and try again!

Diet

My meal plan for competition prep is the following:

Meal One
6:00 am: 1 whole egg, 3 egg whites, and ½ cup oatmeal with 1 tsp cinnamon and 1 oz chopped walnuts.

Meal Two
11:00 am: 4oz lean meat (usually 4oz chicken with a tablespoon G Hughes sauce, but depending on my mood, I might use BBQ, Teriyaki, or Spicy), along with 4oz sweet potato (or a ½ cup quinoa or brown rice)
and 4oz asparagus.

 
Sometimes I used 94% lean ground turkey meat and made it into meatballs adding chopped garlic, salt and pepper, and 1 whole egg. I would air fry these at 350° for 20 minutes. Then I make my own red sauce to go on top!

Meal Three
2:30 pm: Protein shake - 1 scoop Beverly UMP (Strawberry, Chocolate, or Vanilla flavor) 8oz water, 1 cup strawberries, and 1 tbsp almond butter.

Meal Four
6:00 pm: 4oz lean meat (usually shrimp with 1 tbsp sugar-free ketchup and 1 tbsp horseradish sauce), salad with 1 cup broccoli and 1 cup cauliflower with my dressing recipe (apple cider vinegar, avocado oil, garlic powder, salt and pepper) and 2oz sunflower seeds.

Meal Five
8:00 pm: Protein pudding - 1 scoop UMP to make a pudding mix with water, 1oz blueberries, and 1oz chopped walnuts. This was my favorite meal, and I craved it every single day!

I would eat a few caramel mini rice cakes if I were still hungry at night.

Cardio Schedule

My cardio routine during contest prep is 20-30 minutes after my workouts 5 days a week. I used the elliptical because it was easier on my knees, and I could adjust the level and intensity depending on workout priorities. Off-season, I do cardio every other day for about 15-20 minutes on the elliptical or walking.

Training Schedule

I do 4 sets of 12-15 reps on each exercise. On the last exercise for each bodypart, I either go to failure or perform a drop set starting with a heavy weight for 4 reps, then dropping the weight and doing 6 reps, then 8 reps, and finally ten reps.

Monday Quads, Glutes, and Abs
Tuesday Back and Biceps
Wednesday Delts and Abs
Thursday Chest and Triceps
Friday Hamstrings, Glutes, and Abs
Saturday Rest
Sunday Delts and Abs

Presentation Tips

I cannot emphasize this enough but PRACTICE, PRACTICE, PRACTICE! I have seen so many beautiful ladies have phenomenal physiques, but when they go on stage, it’s clear that they haven’t practiced enough or have never walked in those shoes before!

I hired a coach and went to posing clinics to help perfect my presentation on stage. This helped me tremendously and allowed me to be very comfortable on stage!

I practiced all the time and made videos to evaluate my physique and posing. There is always room for improvement.

Contest History

I.N.B.F. Ms. Fit Body, 3rd place Open Class, 2009, Cardinal Classic., 4th place Figure Short Class, 2009, NMA, Can/AM, Bikini Tall division, 1st place, 2nd overall 2013, NMA, Great Lakes, Bikini Open Medium Class, 1st place and overall (No pro card was given) 2013, OCB, Battle of the Great Lakes, 1st place Master’s Bikini 35+ won pro card, 1st place in Bikini Open, won pro card, 2022.

So, fast forward to January 23, 2003, the day my daughter was born. After a pregnancy of continuous exercise, weight training and healthier eating, I delivered Kaylee at about 180 pounds. It was unbelievable to me that I had still gained over 55 pounds with her. Four months later, my daughter was diagnosed with Bacterial Meningitis and we almost lost her. She was near death when they took her off in the ambulance to UK Pediatric ICU. Those were the scariest two weeks of my life. She did recover, and is now 9 years old and perfect in every way.

Now, I was overweight again, but consumed with “mommy guilt” about hitting the gym. My only exercise was when I taught my group exercise classes. Years passed, with me once again feeling down on the inside about my appearance. I gradually started to add weight training back in to my routine, but not with the same passion that I had in the beginning.

It was a planned Florida vacation in 2009 that finally sparked my passion again. My goal was to be as lean as the women featured on the cover of Oxygen. I “secretly” went on a competition diet that I found online and by the time we left for our trip, I had managed to reach 126 pounds. While on vacation, I exercised every morning at sunrise. I ran the stairs of our condo, 25 floors, multiple times. Then at 7am, the gym opened and I circuit trained for another hour. I actually came home from our trip weighing 3 pounds less than when we arrived.

I finally decided to enter a Figure Competition. I picked a show, discussed the details with my husband and set my plan into action. I had 12 weeks to get ready. I continued to follow my now, “not so secret” diet plan and made tremendous progress. I stepped on stage at 112 pounds and took two overall titles (Masters and Open) at the East TN Expo in Knoxville, TN. My next show was seven days later where I placed 5th at the Tricky Jackson Classic, an NPC National Qualifier in Lexington, KY. I was hooked! I’ve continued to compete ever since and just got home from the Arnold Classic Amateur where I placed 4th! Pretty much a dream come true. As you can probably tell by now, I am in love with the sport, and the stage and I plan to compete for many years to come.

Now, I’d like to share some insight into my nutrition, cardio, and training with you. I hope it will help you to start or advance your own journey into fitness.

Nutrition

My meal plan was developed by “Fit To Be In Your Kitchen” and Ruben Sandoval. I eat 7 small meals every day. I implement a carb-cycling plan where I do two low-carb days, then a medium carb day, followed by three low-carb days, followed by a high carb day. My calories during my Arnold Classic show prep ranged from 1650-2050 throughout the week.

My low carb day looked like this:

3:45am: Wake up, three Fit Tabs (previously called Ultra 4), one scoop Glutamine Select, two Lean Out and three 7-Keto

4:30am: Workout and posing practice

8:00am: UMP chocolate with ½ cup of strawberries and another scoop of Glutamine Select

10:30am: 4 egg whites and ¼ cup of oats plus 1 tbsp natural peanut butter and two Lean Out

1:30pm: 3 egg whites and one granny smith apple

4:00pm: 4oz chicken, ¼ cup brown rice, ½ avocado and lots of veggies plus 2 Lean Out

6:00pm: Quest bar, 2 Lean Out and three 7-Keto

7:30pm: 4oz Tilapia (pan fried in 1 tsp of olive oil), 7 asparagus spears, a bit of cauliflower and a tbsp of salsa, 1 tbsp of Chia Seeds sprinkled over Tilapia, lemon juice squirted over everything and 1 tsp of Parmesan cheese sprinkled over everything

9:30pm: ¾ scoop of Chocolate UMP and 1.5 tbsp of natural peanut butter, two Lean Out and three Fit Tabs

On my medium and high carb days, I have a variety of recipes including egg pancakes, slow-cooker chicken tacos, egg muffins, and a quinoa, chicken and spinach meal that is really tasty. I also get to use some mayonnaise!

I prep my foods in advance. I boil a big pan of chicken, after it’s finished, I place individual servings into sandwich bags and add seasoning. I make a whole box of brown rice at once as well as many servings of Tilapia. I keep two days’ worth in my fridge and place the rest in the freezer. As I need more, I remove it from the freezer and allow it to thaw inside the fridge. The key is to be prepared! I know what I am going to eat every day, and plan accordingly. I pack all my foods in a cooler if I am working or at ballgames with my children. I even pack my digital scale everywhere I go just in case I need to measure anything. I am very diligent about my food measures, it’s the only way to know exactly how many calories you are consuming. I drink at least one gallon of water each day. It’s healthy and a good way to help control hunger pains. I use sea salt enriched with iodine on most of my foods as well as Mrs. Dash seasonings.

Supplements

Chocolate UMP is the bomb! I will NEVER use any other protein powder. It’s my chocolate fix every day. Glutamine Select is what I call my “magic potion”. I train very hard, and without it, I am dragging. It helps me recover faster so that I can push just as hard with every single workout. I love Fit Tabs, it’s the new name for Beverly’s original Ultra 4 multi-vitamin, it doesn’t make me sick like most vitamins. When I don’t use Fit Tabs, I get cramps in my legs. I use Lean Out and 7-Keto to keep my metabolism up and to mobilize stored fat for energy.

Cardio

I am a Group Exercise Instructor. I teach 4 days of classes per week including Indoor Cycling, Step and Bodypump. I’m lucky to be able to use these classes as my cardio. My only other cardio is one extra day of treadmill hill climbs or outdoor stair running. The Group Exercise classes are a great way to burn a lot of calories and have a ton of fun. The atmosphere is motivating and the participants are encouraging to one another and to me.

Presentation

I practice my posing at least 4 days a week, starting at 6 weeks out from the show. I visualize myself on stage. I hold each of my poses at least 30 seconds and repeat multiple times. I practice my walk, my smile, my model pose and even my curtsy. I also video myself once per week and use it to see where I need to improve or make any corrections. When on stage, my goal is to appear super-confident and relaxed. I think it really makes a difference if you take your posing practice seriously.

In closing, I would like to say to everyone that the journey to being healthy and fit is not easy, but it’s so worth it. The feeling of meeting your daily goals, each and every day, is very powerful. I strive to lay down every night, proud of what I have accomplished that day. I sleep sound and wake up excited to do it all over again the next day! Maybe you too have a secret competition dream. Set small goals, take it one day at a time and be an example to those around you. Competitions may not be for everyone, but feeling good in your own skin is, and that’s a trophy in itself.

Training

I usually start show prep with a split routine where I weight train 5 days a week, working one muscle group each day. I train each muscle with 5 exercises doing 4 sets of 8-12 reps for each exercise. I hit abs at least three days a week. Hanging knee raises is one of my favorites. As my show gets closer, I train 6 days a week. I do full body, circuit style weight training on four of the days. On these days I utilize supersets, tri-sets and quad-sets. I like to train at a fast pace, keeping my heart rate high, and breaking a good sweat during these sessions. On the other 2 days, I focus on legs one day and shoulders the other. These are two of the most important

I was pumped! Julie was energetic and positive on the phone and we discussed my workout history, diet struggles, and goals. We decided I would begin training for a show in March. When I received my workout and nutrition program I could not believe how much information I had at my fingertips. The workouts were challenging and left my body sore, but it was incredible to see how my body changed shape along the way. The nutrition plan was also a pleasant surprise.

Nutrition

My nutrition and supplement plan continually evolved throughout my training, based upon how my body was responding. The majority of my pre-contest preparation included gaining lean muscle mass. Preparation is key. Meals were measured and I packed meals in my cooler every time I left the house. My daily supplements include Beverly International Ultra 40, Density, Lean Out, Glutamine, and UMP, along with fish oil and the multi vitamin. Here is a look at a sample day.

Breakfast: The Katie Protein Oatmeal Loaf (mix together 5 egg whites, 1 scoop of Beverly UMP vanilla protein, and 1/2 cup of oats, then bake for 20 minutes in a small cake pan at 350°), top with 1 cup of strawberries.

Snack: 1 scoop of UMP, 1 cup of mixed berries, 1 pack of almonds

Lunch: The Katie Protein Oatmeal Loaf and a large mixed salad with Mrs. Dash

Snack: 2 low carb yogurts, 1 cup of strawberries, 1 pack of almonds

Dinner: Grilled chicken salad, asparagus, and 2 slices of Ezekiel bread

Snack: 2 low carb yogurts, 1 cup of strawberries

While temptations are everywhere, and trust me, I love ice cream and pizza as much as anyone, the nutritional component of contest preparation wasn’t as difficult as I thought it would be. One reason I have been successful on my nu-trition plan is because there are so many choices. This really helped me not get in a rut with food choices, allowed my body to constantly adapt to new, healthy clean foods, and let me eat what I liked, when I wanted. eliminating processed “junk” from my diet has not only changed how I look but also drastically improved how I feel, giving me more energy and keeping me full all day long.

My plan also included one “cheat” meal a week. I was able to enjoy holiday celebrations and special occasions. The strange part was, after making a commitment to myself and to Julie to train for a show, I really didn’t want to cheat. Sure I had cravings and foods looked good, but “cheating” on a meal hardly seemed worth it.

An unexpected delight throughout my journey has been watching everyone around me react to my food choices. Friends, family, and co-workers are often asking what I am eating and why. I always stress to them how genuinely healthy I am feeling and how I attribute this feeling largely to how I fuel my body. I have seen them make big and small changes in their diets and it warms my heart. Seeing people around me choose strawberries in place of chips or pack carrots instead of running to McDonald’s for fries is a winning moment for me. Being able to positively influence someone else based on my actions, what could be better than that?

Training

Here is what a typical week looked like during a muscle gaining/lose fat phase. Cardio – 2 sessions per week for 15 minutes (I like the Stairmill or Treadmill)

Day 1: Legs and Biceps
Squats, 4x6-8
Plie Squats, 4x6-8
Walking Lunges, 4x6-8
Hammer Curls, 4x6-8
Leg extension, 4x6-8
Cable Curls, 4x6-8
15 minutes of the Stairmill at a high resistance at end of workout

Day 2: Back and Chest
Pull-ups, 4x6-8
Lat Pulldowns, 4x6-8
Reverse Decline Crunches, 4x10
High Cable rows, 3x6-8
Incline Bench Flyes, 3x6-8
Lying Leg raise, 4x10
Bent Over Barbell rows, 3x6-8

Day 3: Yoga

Day 4: Delts and Hamstrings/Glutes
Lateral raises, 4x15
Seated Overhead Press, 4x15
Leaning Single Arm Lateral raises, 4x15
Barbell Deadlift, 4x15
Plié Squats, 4x15
Glute Kickbacks, 4x15
Switch Lunge Jumps, 4x15

Day 5: triceps and Calves
Cable Pressdowns, 4x6-8
Close Hand Pushups, 4x6-8
Alternating Arm rear Delt raises, 4x6-8
Standing Calf raises, 3x15-20
Leg Press Machine Calf raises, 3x15-20
15 minutes of high intensity Treadmill at end of workout

Day 6: rest

Day 7: Sprinting and Plyometrics
Jog, 3 minutes
Sprint and recover, 3 minutes
Push-ups, 3 minutes (30 seconds push-ups, 15 seconds rest)
Long Jumps, 2 minutes Crunches, 2 minutes
rest, 1 minute
repeat 2 more times
Bent Over Barbell rows, 3x6-8

Team Fitbody

Part of training with Julie can involve participating in her Team FitBody program. Team FitBody is a group of women who train with Julie and meet several times during the show season to go over contest preparation and presentation. I met the team for the first time in January. Let's just say it was a great day! It was amazing to meet a group of women who are so motivated and inspiring. Some are very experienced and others have never touched a stage - they are all committed to a healthy lifestyle and I loved it. I couldn’t wait to get to know everyone and I was confident I had just made lifelong friends. I also learned about posing - which WOW! - did I need work on, suit selection, and I also had my body composition done. The moment I got home after the meeting I was so ready to go, I went online and looked at suits. Be prepared – they are not cheap. I ordered a red suit, had it altered and it turned out perfect! Definitely start looking for a suit as soon as you decide you are going to compete. Some custom suits can take several months to receive. I also ordered my 4.5-inch heels and booked my tanning, make-up, and hair appointments for show day! Planning is essential during your journey.

I’m not sure where time went between my Team FitBody meeting and stepping on stage March 24, 2012. Time absolutely flew by. I made it through the challenges of travel-ing (just check a suitcase – TSA with pills, powders, and Tupper Ware containers is a huge hassle), suffered through the stomach flu, busy times at work, and the usual craziness that life brings. And then before I knew it, I was on my way to Kentucky.

My first show, the NPC Northern Kentucky arrived! Was I ready? Could I do this? It was everything I had dreamed about and more. No I didn’t win, I didn’t even place, but I felt by stepping on stage I had won. I had my spray tan on (my skin was darker than I thought possible), my makeup all glammed up, and my hair done! The day of the contest began with a competitors meeting at 9am. Following the meeting, the pre-judging began. The show was huge with almost 400 competitors! Talk about overwhelming. My moment came at about 1pm when I finally got to take the stage after anxiously awaiting my moment. I was shaking. I messed up my posing. But it felt glorious! I had made my dream come true. All of the hard work was laid out on stage and it felt great. The rest of the day was filled with meeting competitors from all over and spending time with my family. Finals took place at 6pm that night and I got to step foot on stage one more time. This time, I corrected my posing and wasn’t quite as nervous. It was surreal to see such a large crowd. One of the best parts of the evening was watching several of the Team FitBody women win. Looking back, I wouldn’t change a thing about that day. It will be a fond memory in my heart forever. I cannot wait for the shows to come!

Advice for a First-Timer

My advice for first time competitors would be to take this journey for your self. realize that the reason you began your journey to stage may change along the way. embrace this change. Accept you may not win your first show, or even your second. Step out of your comfort zone. It will positively change you in ways you couldn’t even imagine. Take pride in your accomplishments, big or small. Shake off your failures and turn them into successes. Take time to reflect on how amazing you are. Share your experience with someone who has never set foot in the gym and the woman who has won numerous shows. embrace the changes your body makes along the way, and never take for granted what your body can do. Don’t forget to thank everyone who helps you along the way, or to apologize for sometimes having a bad day. remember most people will think you are crazy for carrying chicken breast in you purse and waking up at 4:07am for your first cardio session of the day. realize everyone may not understand your journey, but it is yours to share with the world, and one that is certain to forever change your life and those around you in the most positive way.

Hire an experienced trainer. Find your “Julie.”

1. Become a planner. Plan your meals. Plan your workouts. Plan for show day!
2. Be ready to laugh one minute and cry the next. This is just as much and even more of an emotional journey than it is a physical.
3. Learn to pose. You will work too hard to get to the stage to not know what you are doing. Buy a DVD or attend posing classes.
4. Have a support team. You cannot go through this journey alone. Family, friends, co-workers and your trainer will serve as your biggest advocates if you let them.
5. Have fun! You are blessed to be able to take this journey. enjoy it.

When I first was looking for a coach, I wanted it to feel as though there was a person invested in helping me and not a robot behind the screen. I also wanted someone that was going to hold me accountable and push me to meet my goals. I found Julie Lohre after failed attempts at finding a reliable trainer locally. I had identified Julie earlier in the process as someone I was interested in learning more about and decided to work with her after our initial phone call.

Working with Julie took my level of understanding of my own body to a much deeper level. I learned how my body responds to certain macronutrients and which types of protein worked best for building lean muscle mass-specific to my metabolism. She varied my training programs as needed to maximize lean muscle and overall leanness while avoiding overtraining. You’ll find the diet and training programs that Julie formulated for my competition journey a little later in this article.

The Hardest Part of My Competition Journey

I went through a very tough breakup about two months before my competition. I felt like my world had been flipped upside down. I moved to a new city and was living alone. The little things that gave me comfort and stability were gone, and I had to establish a new normal. All of this and being in the middle of a pandemic with limited time to spend with friends and family made everything seem a lot harder, including training. I felt physically and emotionally drained, and the thought of competing felt so far out of reach. I could not eat or sleep, and I was struggling to complete my workouts each day. As time passed, I slowly found a new daily routine, and my drive to compete intensified, and I was able to regain focus. It did not happen overnight, and I had my share of bad days, but I took it day by day and knew if I completed my workout(s), it would numb the pain for a while. The week before the contest was one of my worst. I was full of emotion and felt angry and sad about everything that had happened. But all of the emotional pain I was dealing with was a blessing in disguise as what happened at the competition changed me for the better.

I placed first in both the Open Bikini and Debut Bikini classes of the 2020 OCB Sugar Maple Classic (Green Bay, Wisconsin). I was overcome with a rush of emotions! I feel like I accomplished something I never thought was possible and did it at a point in my life where things seemed to be at their worst. The best feeling of all was realizing I did this on my own (with the support of my amazing friends, family, and Julie Lohre). That day was one of the best days of my life.

Training

Below is my workout plan at the eight weeks out from my last show:

Day 1 Lower Body & Abs

Squats 4x10-12
Glute Kickbacks (w/band) 4x10-12
Hand to Elbow Planks 4x10-12
DB Push Press 4x10-12
Hamstring Ball Curl-in 4x10-12
Hanging Knee Raises 4x10-12
Plie Squat 4x10-12
Medicine Ball Oblique Twists 4x10-12

Day 2 Upper Body

Bench Triceps Dips 4x10-12
Incline DB Flyes 4x10-12
Triceps Pressdown 4x10-12
Bent over BB Row 4x10-12
Lateral Raise 4x10-12
Barbell Curl 4x10-12
DB Shoulder Press 4x10-12

Day 3 Rest

Day 4 Lower Body & Abs

DB Deadlift 4x10-12
Walking Lunges 4x10-12
Floor Glute Pulses (w/weight) 4x10-12
Upward Hip Thrusts 4x10-12
Bench Step-ups 4x10-12
Squat w/ Side Leg Lift 4x10-12
Ball Crunches 4x10-12

Day 5 Cardio/Endurance Circuit Workout

Complete the following circuit as many times as possible in 30 minutes.
10 Burpees
15 Butterfly Sit-ups
20 Air Squats
15 Push-ups
50 Jump Rope Single-Unders
10 Inch Worms
Rest 2 minutes

Day 6 Full Body

DB Snatch (alternating arms) 4x10-12
Pull-ups 4x10-12
Man-Makers 4x10-12
Barbell Thrusters 4x10-12
Seated Cable Row 4x10-12
Incline Bench Press 4x10-12

Day 7 Rest

Cardio

I perform 2-3 HIIT training sessions per week. I find that 20 minutes of HIIT training with an additional 5-10 minutes for a warm-up and cool-down are ideal for me.

For example:

• Warm-up (5 min) Speed
• 3- 3.5mph and gradually increase to 4.0
• Varied incline throughout to help take your mind off the pain.
• Jog 1 min
• Walk 30 sec
• Sprint 30 sec (Max intensity, you should not be able to have a conversation)
• Walk 30 sec
• Repeat Sprint/Walk for 20 minutes
• Cool-down 5 min

This workout can be tailored to the advanced trainee by increasing the incline during the sprint. This type of workout can also be done on a bike, elliptical, stair-stepper, rower, etc.

For someone not as advanced in cardio or just getting started, trade the “sprint” for a “jog” and work your way to the sprint.

On the other days of the week, I usually throw in a longer cardio session if I am training for a race. I will do a low-intensity run for 45-60 min. I do this on a day that I don’t lift, and it usually helps as an active recovery session.

Posing Tips

Posing is not something to take lightly. Hire a posing coach and start practicing at least two months before the competition. You need to practice posing daily, just like a workout, especially in the final months of contest prep. You can bring your best physique, but all those long hours in the gym will be wasted without the proper posing.

Diet

Nutrition is, of course, super important, and getting into the best shape of my life has taken a lot of consistency with diet. Here are some tips that have helped me and I’m sure they will help you too.

Set up a weekly meal plan. Remember that there is no quick fix. Diet is all about being consistent over an extended period of time. Don’t let one bad meal or lousy day derail your overall goal. If you cheat, get back on track with your next meal. The sooner you get back on track, the sooner you will be back on the pathway to achieving your goals.

There is no benefit to starving yourself to lose fat, especially if you are trying to build lean muscle mass.

Eat clean, unprocessed foods every two-four hours and drink 1-gallon of water per day. Veggies are unlimited, so keeping them in your refrigerator, prepped, and ready to enjoy is vital.

Determine your macro targets and make that your focus. If you are just getting started, your first step is to add a protein supplement such as UMP. FitTabs and Glutamine Select would also play a beneficial role as you start increasing your workouts to get in shape.

During my contest prep, Julie modified my nutrition plan every two weeks to take into account how my body was reacting to the current calories and macro range and to keep it fresh for me. The following is my nutrition plan at eight weeks out from my show:

Meal One
Breakfast Bowl – ¹⁄₂ cup oatmeal, 1 tbsp flax seeds, ¹⁄₄ cup almonds, 1 cup strawberries, and 1 whole egg

Meal Two
Protein Shake - 2 scoops UMP, ¹⁄₂ cup fruit

Meal Three
4oz lean turkey breast, 2 slices Ezekiel bread, lettuce, onions, tomato, 2 tbsp hummus, 3oz carrots, apple

Meal Four
3oz lean steak, ¹⁄₂ cup brown rice, 2 cups mixed veggies

Supplements

Stack 1 - Pre-contest Rapid Fat Loss

Lean Out - 2 with three meals
FitTabs - 2 per day (AM)
7-Keto Musclean - 2 with two meals (AM and Lunch) UMP - 1-2 scoops per day
Glutamine Select - 1 scoop before training

Stack 2 - Post-Contest Lean Muscle Building

Density - 2 with three meals
Ultra 40 - 2 with three meals
Fit Tabs - 2 per day (AM)
Muscle Synergy - 1 scoop before training UMP - 2 or more scoops per day

The supplements that gave me the most noticeable impact were Muscle Synergy and Glutamine Select. The daily UMP was also essential in meeting my protein goals. It also ended up being the one thing I looked forward to during contest prep. I would mix UMP (vanilla) with cinnamon, water, and ice together in a blender. It tasted a lot like ice cream.

In Closing

I feel amazing, even after my show. I have a strong desire to continue to compete and see how far I can go in this sport, as I know I have more room to improve. I crave the discipline this sport requires as it creates stability in my life. I have continued eating the way I did when I first started training. I’m now lifting heavier weights than I ever have and cannot believe how much stronger I am. I’m honestly in the best shape of my life!

I enrolled in a Personal Training certification program and began weight training. As my knowledge grew, I began instructing boot camp-style strength and conditioning classes at a local gym in Odessa. Helping others achieve their fitness and health goals became my purpose and passion. When my client base grew large enough, I quit my serving/bartending job at Saltgrass Steakhouse and focused my efforts on my personal training business and graduating from college.

By January 2016, I was in better shape, healthy and happy, or so I thought. I was living an active lifestyle, going to college, eating healthy, exercising, doing yoga, helping others, and my personal training business was thriving. But there was still something wrong. I was experiencing chronic stress, panic attacks, anxiety, and depression. In my junior year of college, a doctor prescribed Xanax and anti-depressants. I took the anti-depressants for three months and felt worse than before, so I stopped taking them. After eight months of continual decline, a new doctor prescribed an antipsychotic medication that scared the life out of me. It was then that I realized that it was my environment, the exact "rock bottom" that I had experienced in 2013, that I needed to change. It was then that my passion for a holistic approach to life and Mind-Body medicine was born. I left the toxic environment and relationships one month later, and I've been holistically healthier ever since.

My First Contest, a Career Upgrade and Marriage

I was introduced to Beverly International products in 2017 by my future husband, Clint Gillispie. Clint, along with his father, had both been long-time advocates and users of Beverly products. After graduating college in May of 2017, I competed in my first bikini bodybuilding contest, the Lackland Classic in San Antonio, TX. I placed first in the Class D Novice and fourth in the class D Open. I weighed 110-112 pounds! "Just a baby," as Clint would say, lol. That first show lit a fire inside me, and bikini bodybuilding was my new passion hobby.

A year later, I became co-owner with Clint of Anytime Fitness Odessa. Our business partnership was very professional until it eventually became a romantic relationship, and we became inseparable. On October 10, 2020, I had my fairytale wedding better than my dreams, and our souls became one.

Contest History

Over the last five years, I have competed in 11 shows, including 4 National level shows. My first 1st place Open win and Bikini Overall Title was at the El Paso Supplement Express in August 2019. Initially, my goal was to be the best NPC Bikini bodybuilder in Texas. I accomplished this by winning 1st place in Class D Open and Bikini Overall at one of the biggest shows in Texas -The Europa Dallas. I finally achieved my muscularity goals at the 2021 Universe in Charleston, SC. I placed 4th out of a stacked class, just a few spots away from turning Pro. I weighed 124 pounds on stage that day. My Coach of Team Elite Physiques, Adam Bonilla, helped me take my physique to that next level, allowing me to compete at the National level competitively.

Diet

Dieting Tips

Prep and weigh all your meals, so they're ready to take with you for the day. Save your most satisfying meals for dinnertime.

Last two weeks before a contest, eat only spinach, kale, iceberg, or romaine lettuce for your veggies to help reduce bloating other vegetables may cause.

Drink one gallon of water a day, not including coffee or diet sodas. Find your favorite drinking cup to help you get it down faster and flavor it with lemon or flavored drink enhancers. My favorite is the strawberry watermelon.

At the end of the day, if you're still hungry (which you will be), chug some water, brush your teeth and go to bed.

Off-Season Diet

Meal #1: 25grams of Kodiak Cakes buttermilk pancakes, half a scoop of UMP Cookies & Crème, and 1-2 tbsp. Lily's sugar-free dark chocolate chips.

Meal #2: Greek yogurt 2% (200 grams) Have when you want in the day and move it to when you like (I liked this right before bed).

Meal #3: Lean Protein Sources: 4oz of 96% lean ground beef, pork tenderloin, cod, tilapia, tuna, shrimp.

Carbs:105 grams of sweet potato.

Veggies: 1 cup of brussel sprouts, cauliflower rice, asparagus.

Fats: 1tbsp of almond butter, 60 grams of avocado, or 16 grams of almonds, cashews, or unsweetened coconut flakes.

Meal #4: Same as meal #3 but cut out the "fats" portion

Meal #5: (Pre-workout): I have Up-Lift and Creatine Select. (Post-workout): 1.5 scoops of UMP protein, 120 grams of a banana, and Glutamine Select during or after my workout.

Meal #6: (Moveable snack): Quest Protein bar (all flavors are delicious). I'm looking forward to Beverly's new Almond Honey UMP bar!

My coach gives me an 1800 calorie free meal once a week because I love food and like to eat. This is not a cheat day! Sometimes I don't use it, but when I do, I typically like to eat Chick-fil-A, or I will cook a favorite lifestyle meal.

Competition Diet

Meal #1: 3oz shrimp, ¹⁄₄ cup lemon juice, black coffee with 1tbsp sugar-free vanilla or hazelnut creamer.

Meal #2: 3oz tilapia, shrimp, or 96% lean ground beef or turkey; 105 grams sweet potato; 1 cup veggies: Brussel sprouts, cauliflower rice, asparagus, spinach, or kale.

Meal #3: Same as meal #2

Meal #4: Same as meal #2

Meal #5: (Pre-workout): I have Up-lift, and during my workout, I take 5 Density tablets. (Post-workout): I have 1 scoop UMP protein, 120 grams of a banana, and Glutamine Select.
On non-workout days I skip the banana.

Meal #6: Same as meal #2

Presentation Tips

Show day presentation can determine your placing. Hair color, bikini, tan, jewelry, and make-up are all fundamental aspects of show day. If you have the best physique on stage and you don't display it well enough or exude confidence about yourself, the subjectivity of the sport allows the judges to give it to your runner-up just because their presentation was better. Make sure you make eye contact with the judging panel!! Practice your posing routine in front of a mirror every day for a minimum of 30 minutes. Don't forget to have FUN AND SHOW OUT ON SHOW DAY!! You WORKED SO HARD mentally, emotionally, physically, and spiritually to get there. Enjoy the moment and take lots of pictures because it goes by so quickly! After your show, reach out to the judges for their physique critique. Lastly, develop a thick skin when allowing yourself to be judged in a tiny bikini by strangers. If you did your best and made improvements, that's all you can do! Enjoy the process of building the best version of yourself!

Supplements

Protein (UMP) is ESSENTIAL for building muscle and a must for people lifting weights! Protein powder supplements are convenient and ideal post-workout.

Essential Amino Acids (Density) are helpful during workouts and on non-training days to help maintain lean body mass.

Glutamine and BCAAs (Glutamine Select) play a vital role in the health and well-being of the entire body. This supplement can yield benefits to help build muscle mass, reduce catabolism and helps speed up muscle recovery, and improves gut health.

16 Week Competition Prep Supplement Schedule

Super Pak: One pak with breakfast. This high-potency vitamin-mineral supplement is very important for general health and crucial when training like an athlete.

Lean Out: 2 capsules with meals 1 and 3;

7-Keto MuscLean: 3 capsules with meals 1 and 3. Lean Out & 7-Keto MuscLean are my favorite fat-burning stack. It attacks the stubborn fat areas around my waist and hips! It also helps with my energy and suppresses my appetite.

Density: 5 tablets three times a day at meals 1, 3, and 5. Density is extremely valuable for someone like me who struggles to maintain muscle mass when in a calorie deficit before a competition.

Pre-workout: Up-Lift, 5 Density tablets, & Glutamine Select during the workout

Post-workout: UMP with a banana made into mini-waffles

Multiple Enzyme Complex: 1 tablet (meals 1,3,6) a year and a half ago, I started using digestive enzymes and probiotics daily because I was experiencing bloating issues and irregular bowel movements (since I was a kid). Within a month, I had regular bowels, and my gut was no longer in pain.

Probiotics: 1 capsule before bed (meal 6)

Training

Long-term consistency is key: Take your training sessions and pre and post-workout supplements seriously.

Warm-up and cool-down properly: Most people want to skip this part because they think it's boring or they don't have the time. Creative Instagram moves are fun (do these on a fun workout day), but the basic exercises work the best for bodybuilding! Focus on good form and the mind-body connection when working each muscle group.

Be sure to prioritize your sleep: I try to get 7-9 hours to function optimally.

I spend about 20-25 mins stretching before lifting and foam roll out after. I train my abs with stomach vacuums for 5 sets of 5-10 reps at the start of each workout. I do 30-45 minutes of fasted AM cardio 5-6 times a week.

Monday Glutes and Legs

Glute Bridges 3x20-25

BB Squats 4x18-25

BB Walking Lunges 3x12-12 (12 steps each leg)

Heavy Abduction Machine 4x8-10

Glute Kickbacks 4x10-12 reps

Tuesday Back and Shoulders

Reverse Pulldowns 4x10-12

Body Weight Pull-ups 4x10-12

T-Bar Rows 4x 6-8 reps

High Cable Rows 4x8-10

1-Arm Cable Row 4x8-12
superset with Alternate DB incline

Front Raise 4x12-15

Lateral Raise 4x8-10

Bent-Over Laterals 4x12-15

Back Extensions 4 sets to failure

Hanging Leg and Knee Raises 4x15

Wednesday Back/Arms

Rope Abs 3x15-50

Lat Pulldown with Cables 4x12-15
superset with 4x20-25

Lat Pulldown Machine 4x8-10
superset with Rope Extensions 4x20-25

Straight-arm Lat Pulldown 4x10-15
superset with BB Bicep Curls 4x20-25

Close Grip T-bar Row 4x8-10
superset with Rope Hammer Curls 4x20-25

Weighted Heavy Abs 5x10-12 reps

Thursday Shoulders

DB Shoulder Press 4x10-12

DB Arnold Shoulder Press 4x8-10

Cable Front Raise 4x8-10

Machine Lateral Raise 4x8-10

Off-hip Lateral Raise (Thumbs at Hip) 4x12-15

Machine Rear Delts 4x8-10

Heavy Rope Crunch Abs 4x15-20

Friday Glutes

Heavy Glute Bridges 5x10-12 DB RDL 4x8-10

Banded Glute Bridge 4x15-20 BB RDL 4x10-12

Abduction Machine 4x12-15

Saturday Fun Workout!

Any form of physical activity. I like to do F45 classes, hikes, outside cardio, or anything active.

Sunday Rest

Recovery tip: Take epsom salt baths 2-3x a week!

In Closing

I am so grateful for all the places, memories, struggles, lessons, and inspiring human beings I met through my bodybuilding journey. I'm blessed to have my supportive husband, Clint, who loves living the bodybuilding lifestyle as much as I do. He has always encouraged me. He's my #1 cheerleader at all of my shows!

I do not doubt that the muscle gains and improvements I've made throughout the last five years would have been impossible without Beverly international supplements. I couldn't have achieved my dream physique without them!

My initial intention when I began competing was not to turn it into a career; it was simply a fun, positive hobby for me. I am currently in transition, leaving behind this extreme bodybuilding lifestyle for a while and moving forward into unknown territory.

I have come so far, and I can now peacefully take a break from bikini bodybuilding to enjoy the fruits of my labor! Before I had a vision of turning Pro, I had the desire to become a mommy!
"I'll be back" (Arnold Schwarzenegger voice lol), and I'll have my husband and children in the crowd watching me achieve my Professional bikini bodybuilding aspirations!

For my first competition, I had to drop a significant amount of body fat. I dieted hard, trained hard, and believed in myself. I also learned a valuable lesson; next time if I stay within 5lb of my stage weight competition prep will be a lot easier. I followed that rule for my next round of competitions and have been able to make lean muscle gains while keeping body fat to a minimum. I am coming in ahead of schedule because I didn’t go crazy during the off season. I also learned to be patient and trust that if I stick to my plan, my body will do what it is supposed to do. That said, here’s my plan. Why don’t you give it a try?

Nutrition

My typical meal plan is six meals spread throughout the day over a 12 hour window. I drink a gallon of water each day and try to keep my meals at 2-3 hour intervals. This helps me stay sufficiently full and not suffer extreme hunger pangs or cravings. Even though my food choices are limited, I vary the way I cook, season, and present my food so it is more appetizing and does not become monotonous. I have two large food prep days each week when I cook everything and portion it into my Tupper-ware. This way there is no room for error and no guess work to what I am going to eat throughout the week.

MEAL #1 (9 AM)

2 slices low fat turkey bacon, ½ cup dry oatmeal, 2 scoops Beverly International vanilla UMP, 4 egg whites. I mix the oats, UMP, and egg whites all together with some cinnamon and make pancakes. I usually drink black coffee with this meal.

MEAL #2 (11 AM)

Apple with 1 tbsp peanut butter; 4oz nonfat Greek yogurt or 2 pieces of lite mozzarella cheese sticks

MEAL #3 (1 PM)

4oz chicken breast; 1 cup mixed veggies (I prefer grilled peppers and onions); 6oz sweet potato; and a side salad with olive oil and vinegar dressing

MEAL #4 (4 PM)

2 scoops of Beverly International Rocky Road UMP and cinnamon mixed into pudding

MEAL #5 (6 PM)

Steak fajitas - 3oz lean steak, a cup of veggies, and 2 low carb tortillas

Fortunately, during my last contest prep, I had the luxury of having 200 flex calories each day. I can use these remaining 200 calories to eat any ‘clean’ foods. Below is what I usually ate.

MEAL #6 (9 PM)

2oz sliced turkey breast, 2 tbsp hummus, and carrots; or if I have a sweet craving, I will mix UMP chocolate with a CarbMaster yogurt.

My macros and calories may change as I go through prep based on what I need at the time to present my best physique possible.

Supplements

A structured meal plan must go hand in hand with a structured supplement plan in order to attain maximum results. The staples of my plan whether I am in the heart of contest prep or in a maintenance stage are Beverly International’s Lean Out, Fit Tabs, Glutamine Select, and Density. I typically add 7-Keto to aid in dropping body fat and appetite suppression as I get closer to the contest. My supplement regimen looks like this:

Supplement Schedule

2 Lean Out taken 5 times a day before meals to help trans-port fat to be used for energy

3 Density tabs 3 times a day to help maintain my lean muscle

1 capsule of 7-Keto twice a day -- one prior to fasted cardio, one before my 1 pm meal

1 scoop Glutamine Select pre-workout to aid in muscle recovery

1 scoop of Muscle Synergy pre-workout for maintaining lean muscle mass and increasing strength, it also gives me a great pump

2 Fit Tabs twice a day -- two in the morning and two in the evening. Fit Tabs are quite beneficial to overall health, and ensure that even as my diet reaches its most stringent phase, I am still obtaining all the essential minerals, vitamins, and micronutrients.

Cardio

Cardio is another important additive to contest prep. My favorite type is High Intensity Interval Training (HIIT) first thing in the morning. During contest prep I do 15 minutes of HIIT three times a week prior to breakfast. This usually consists of sprints, stair stepper, or jump rope. At times I will do all three or add in some plyometrics for variation.

I used to despise cardio; now I don’t mind it at all. The key is finding something you truly enjoy. I love sprinting. It is hard, gets my heart rate up, and also involves quite a bit of glute activation. I also have learned that mixing it up keeps me interested and my body from becoming too accustomed to one thing.

A routine that really gets my heart rate up is sprinting as fast as I can for 30 seconds, doing 20 walking lunges, sprinting for 30 more seconds, doing 15 pop squats, and ending with 30 more seconds of sprinting. Repeat that a few times and I guarantee your heart rate will rise considerably. The other benefit of HIIT is that you actually continue to burn calories for 24 hours after your session in comparison to LISS (Low Intensity Steady State) type cardio.

Training

When I am training in the gym, I am completely focused on my workout and the specific body part being worked. If you blindly go through your workout routine, you’ll only be cheating yourself and hinder your ability to better your physique. My routine usually consists of high rep, low weight supersets, trisets, and plyometrics. My heart rate stays elevated during all of my routines. I especially like to train legs and glutes. Leg day usually consists of high rep squats, lunges, and plyometric work. Top bikini competitors are known for having really high, tight glutes, and the plyometric work has really helped me in that area.

My favorite exercises for legs and glutes:

Single leg straight squats: 15 reps on each leg for three sets. These are SO hard but they really work your glutes, legs, and even your abs since you have to maintain your balance.

Single leg skip ups: 15 reps, three sets per leg

Jump squats: 15 reps for 3 sets

Jumping switch lunges: 10 reps for three sets

Bench step ups stepping down and back into rear lunges: These really make your glutes burn the entire time

Single leg plate drag: 12 reps for three sets

I promise you that these exercises will set your glutes on fire. For illustrations and descriptions of these exercises and more, go to JulieLohre.com and click on Exercise Library.

Presentation

I cannot stress to you enough the importance of your presentation. You must feel and look comfortable and confident on stage. On the day of the show you may be fatigued, excited, nervous, or all of the above. The last thing you want is to have to consciously think about each pose. I attended Julie Lohre’s Mock Competition and I will never forget her saying, “You will want to be able to pose in your sleep.” Practice your posing regularly so that when you take the stage you can demand the judges’ attention, make eye contact, and be confident in the hard work you have done. I currently practice posing a minimum of 15 minutes, 3 times a week. The more you practice, the more natural it will become.

Getting ready for a contest and competing has been an unforgettable experience. I was proud of myself for just being able to stand on stage, and then taking the overall Bikini at the 2012 NPC Kentucky Muscle (in just my 2nd show) was truly a humbling experience.

I couldn’t have done it without Julie Lohre’s Team Fitbody. After that day at the Arnold Expo, I didn’t know where to start. It was a friend of a friend who told me about Julie’s Mock Competition. I decided to give it a try and see if this was something I really wanted to do. I was surrounded by educated and strong women with beautiful physiques. Julie beamed with her love for the sport and her passion for helping people make healthy lifestyle changes. I knew I wanted to be a part of this team.

I highly recommend joining such a team if you have the chance. It’s great to go through contest prep together, share ideas, laugh about each other’s experiences, or just talk about how good ice cream sounds. I reinvented my mind, body, and soul by embracing a healthy diet, sensible workout plan, and the support of my teammates.

Now, I am a figure competitor. My muscle gains have increased, and my body fat percentage is stable, only dropping during contest prep. The process of contest prep is easier because I am able to stay on track with the help of Julie and Beverly International. I am healthy and have tons of energy. Along with my everyday healthy lifestyle, competitively 2012 was the best year for me! My fall competition season started with Overall Figure wins at the NPC Kentucky State, the NPC Ohio State and the NPC Kentucky Muscle. My fall season ended with a trip to NPC Nationals in Atlanta, GA, which gave me the experience that I’ll need to improve and come back stronger in 2013. This journey and career path is just the beginning for me, and I am excited to see what is next.

Working with Julie has been a positive, life changing experience; committing to her training programs and nutritional guidance delivered results. She introduced me to Beverly International products, which supplemented my success in ways I never could have imagined. The quality of these products has given me the ability to take Julie’s training and nutritional pro-grams to another level.

Now, I’d like to outline exactly what I did this year to achieve these results, and I hope it will help you design your own success program for 2013.

MY MUSCLE GAIN / STAY LEAN DIET

MEAL #1

• 2 whole eggs + 3 egg whites
• 3 slices of turkey bacon
• 3-4 slices of low-carb/high fiber bread with spray butter and sugar-free jelly
• ½ cup of berries

MEAL #2

• ½ cup of low-fat cottage cheese, 1 small apple

MEAL #3

• 8oz ground turkey patty with 2 slices of low-carb/high fiber bread to make a burger with lettuce, tomato, onions, pickles and mustard
• Small salad w/ 1 tbsp olive oil & vinegar dressing

MEAL #4

• 2 scoops Ultimate Muscle Protein
• 1 banana or apple
• 2tbsp natural peanut butter
• 2 rice cakes

MEAL #5

• 4-5oz lean beef
• 2 cups of green vegetables-usually a salad or green beans
• ½ cup of sweet potato or brown rice

MEAL #6

• 2 scoops of Provosyn mixed with ¾ cup of skim milk (awe-some for lean muscle gain)

Supplement Schedule

BI FitTabs Multi-Vitamin: 2 in AM and 2 in PM

BI Glutamine Select: 1 scoop during training and another at night if I’m feeling depleted

BI Lean Out: 2 capsules with 5 meals

BI Ultra 40: 2 tablets with 5 meals

BI EFA Gold: 3 in AM and PM

BI 7-Keto: 3 in AM and 3 with Lunch (4-6 weeks out from competition)

Cardio

3-4 days a week 30 minutes HIIT in the early evening. I can work harder when I do cardio in the afternoon and I have more energy. As a former sprinter, I usually head to the local track and do sprints mixed with some plyos or I run stairs at the local fairgrounds. This type of car-dio really helps keep my legs tight, while developing the glute/ham tie in that many of us struggle with. I also wear a heart rate monitor to help me understand when my heart rate is at its peak and help me to monitor shorter recovery times. My recovery times are based on HR and not muscle exhaustion or accelerated breathing rates.

Training

My training routine is more athletic based and incorporates bodyweight exercises mixed with higher intensity weight training. I started doing Tabata workouts and saw a huge change in my cardiovascular system. My recovery times in between sets were becoming easier and I was becoming more efficient each week. Plus it keeps my mind active by switching up the typical training regimen. I also added in Pilates twice a week to keep my legs and core tight, while helping to elongate the muscle bellies in my lower body.

Monday

Core/Back/ Delts

Tuesday

Legs

Wednesday

Rest

Thursday

Back/Biceps/Triceps

Friday

Shoulders/Abs

Saturday

One Pilates and cardio session on either day

Sample Tabata Workout

8 sets x 20 seconds work/10 second rest each exercise

1. One Arm Overhead Press Standing on one foot (alternate foot)
2. Across Body Delt Pulls (left)
3. Inverted Pushups
4. DB Lateral Raises
5. Across Body Delt Pulls (right)

Presentation/Competition Experience

After working hard for weeks, sweating, training and sticking to clean meal plans, competition day is the day I get to be tan, wear pretty jewelry, and have my hair and makeup done. For me, competition day is my “girly” day! The competition experience is always special to me and each one is unique. I always meet wonderful inspiring women who are living the same lifestyle I am. It’s like, “you step backstage and things you love automatically surround your world”. Just being in the com-petition is a great feat in itself, and everyone should be proud of being a part of something so wonderful.

I practice my presentation at least 3 times a week year round, even if it’s just a quick 5min practice in my gym clothes. This helps me remember some of the reasons why I am training and helps me keep track of symmetry and areas that I need to improve. First thing that goes through my mind is, smile. Second, is eye contact to all the judges. Lastly, I remember this is a show, and people want to see a show. My walk, my stage presence, my confidence, everything is centered on one thing- knowing that I am in a show. I scan the judges and the audience constantly with a huge smile on my face. I prac-tice this at home in a mirror, the walk, eye contact to all the judges, turns, just like it’s a real show.

Vision and Motivation

What helps keep me motivated? I am a strong believer in connecting the mind with the body. I truly believe if you can vision yourself in a positive light, you are able to achieve anything. Connections between the body and mind are very important for diet and training too. Knowing how foods work in my body help to keep me on track and healthy. Understanding the muscle structure and how it works is key to making those connections with the body during training sessions.

I have a vision of what my life will be like in a couple years. It’s a vision that includes everything I have ever wanted to achieve in my life. I revisit this vision often, and have a key word that takes me there. That key word is “steam”. My vision looks like this - “I am cooking a healthy meal for dinner in my kitchen, and the “steam” is rising out of the pot on the stove. My husband is sitting on the couch reading. My dog Max is napping on the floor a couple feet away from me. The windows are open, the air is clean and crisp, and the leaves on the trees are changing. I feel fit, healthy, and happy. I am in my mid 30’s and I am an IFBB Pro and I have won many competitions and have friends that support me and love the bodybuilding industry as much as I do.” This vision is important to me, and holds a special place in my heart. When I lose my focus, I turn to this vision and it keeps me training and pushing towards it. I really suggest that you develop your own personal vision for the life you want to achieve, inside and outside of fitness.
The love for this sport will never die for me. I know when I am 80 years old, I won’t be competing but I will still be training and enjoying this healthy lifestyle, and I will still be using Beverly International products!