From Soccer to Bodybuilding to CrossFit: The Fitness Evolution of Patti Laughlin

Age: 56

Occupation: Client Fulfillment associate at Beverly International HQ

Family: 25-year-old daughter and 2 sons, 23 & 21

Current Residence: Milford. OH

Years training: 30

Height: 5'5"

Weight: 126

Favorite Fitness Meal: oatmeal, mixed berries, UMP Angel Food Cake and Skippy's Natural peanut butter

Favorite Supplements: Muscle Synergy powder and Density help maintain muscle and strength at my age. I also cannot go without 7-Keto MuscLean and Lean Out to keep my body composition in check and Mass Aminos and Ultra 40 Beef Liver for stamina and recovery.

What would you recommend to someone who has never used Beverly supplements before? I would definitely have them start with UMP protein powder. It is the best-tasting protein powder on the market, and it also bakes exceptionally well.

Music: Country, of course

Most inspiring book: Never Finished by David Goggins

Hobby or interests:I’m a sucker for reality TV. I enjoy spending time with my children when they are in town or on breaks from college.

Words to live by: “Winners created distance on Friday’s”

When I was 10, I moved from Minnesota to Cincinnati and started playing soccer with some girls from my neighborhood. I'd never played soccer before, but I instantly fell in love with it! I just loved running and using my feet to kick the ball. Throughout my elementary school years, I played every sport that was available for girls - volleyball, softball, and basketball. Oh, and I even loved the Presidential Fitness test and would find joy in beating the boys! I continued playing soccer throughout high school and into adulthood, playing co-ed indoor and outdoor soccer to stay active and in shape!

After college, I started working for Koch Sporting Goods in downtown Cincinnati and at their satellite location. The satellite location had a health club attached to it, so I took advantage of learning how to work out on the machines and free weights. Although I had dabbled with some machines and free weights during my high school years at the local YMCA, I did not really know what I was doing. But then, the health club set me up with a trainer, and that's when I had the "Aha!" moment of realizing that getting stronger had its advantages. I noticed how I was running faster in soccer matches. My throw-ins were going longer. I was sold on the idea of working out and reaping the benefits on the soccer field, as well as how my body was changing into something I really liked - a strong woman!

My inauguration into Bodybuilding

I became more serious and joined Royal Fitness in Milford, OH. One day at the club, I noticed a female with the most incredible rounded shoulders I had ever seen. I wanted those shoulders, that look! I asked her trainer, Jeff Storch, what I would need to do to look like that. He said, “Diet and lift weights.” I was “sold!” I could do that. This was the pivotal time for me to get my eating in check and start getting serious with my lifting.

I had to drop the old adage of trying to out-train a bad diet of pizza and beers on Fridays and whatever I wanted the rest of the weekend. I had to start looking at labels and pay attention to the grams of sugar in the products I consumed. At first, to avoid being too overwhelmed in my new fitness journey, I paid close attention to what a serving size was and the amount I was consuming. Just cutting out the sugar and only eating weighed-out serving sizes, I was on my way.

I met back with Jeff to see what else I could do to further advance my changing body. At the time, he told me I was a mesomorph, a body type who added muscle fairly quickly. I was enthralled with that compliment and decided to continue upping my weights while lifting and squatting. I added more protein to support the new muscle growth and started eating complex carbohydrates. Change again in the direction I was looking to go. At this time, I decided I would try my hand at a bodybuilding show.

I looked at the upcoming NPC schedule and decided I needed more time to train and prepare myself so that a Spring show would work. Well…as life would have it, I became pregnant with my 3rd child, and the Spring show was to be postponed but not forgotten. My son was born in September 2003, and I set my sights on The Northern, a Beverly International sponsored show in March 2004. Since I began my “new” fitness journey, I had been using Beverly International products, so why not make that my first bodybuilding show?

My goal was to place 1st -5th. Whew, when I found out only 5 females were in my class, I was relieved. YES! I would make my goal for my first show. I ended up placing 3rd and was thrilled. I was also hooked on the prep for a show and competition and desired to be better for the next show.

I competed for three more years, winning first and second places along the way and a giant sword that impressed my children. I stopped competing as my kids got older and more involved in sports. I had to devote more time to coaching them, and I became a personal trainer as well.

I take on a new sport… CROSSFIT

I became involved in CrossFit as a workout regimen during the personal training phase of my life. I wanted an hour of a coach telling me what to do versus me thinking of new creative ways to train myself. I found the CrossFit community welcoming and easy to transfer some of the movements I had been doing at my local gym to a CrossFit box. CrossFit workouts start with a strength portion such as Front Squats, Back Squats, Dead Lifts, Power Cleans, or Snatches. Basically something with a barbell. They vary the percentages and the rep schemes. The second half of a CrossFit class is a timed METCON (metabolic conditioning) or cardio piece involving weights, movements, and reps.

One of my all-time favorite workouts is “DIANE.” It consists of 21-15-9 deadlifts (155 lbs for women) and handstand pushups for time. (Remember the shoulders I wanted? Those come in handy for handstand pushups.) Another workout that you can do almost anywhere is CINDY, which consists of 5 pull-ups, 10 push-ups, and 15 air squats. Repeat for 20 minutes.

Diet

I used to think you could out-train a bad diet. That's not the case at all. I buckled down on my diet using an app (RP Diet), and I continue to track my macros. Having something that shows me the macros I need to eat has helped tremendously in refueling after workouts and getting stronger and leaner. I dropped weight and have kept it off.

7:00 am I attend the class at CrossFit Homegrown Strength & Conditioning, so I start my morning with Muscle Provider and a fruit snack.

My post-workout meal is oatmeal, mixed berries, UMP Angel Food Cake, and Skippy's Natural peanut butter.

Meals 3, 4, & 5 are 25 g of protein/ 20 g of fat/ 45 g of carbs each. I usually repeat the oatmeal, berry, UMP, and peanut butter concoction for meal 5.

I Continue to Improve

Since becoming a regular 7:00 a.m. CrossFit class participant and Beverly International employee, I have further improved my body composition by losing some fat and adding a little more lean muscle mass. I attribute that to consistency, constantly pushing myself
(and competing with 20+ year-olds) at CrossFit and the amount of movement and lifting I do at Beverly International, where I work in the Client Fulfillment Center and warehouse. I am constantly lifting and carrying boxes with an average weight of 10 lbs. to 48 lbs. As well as fulfilling orders for our clients, my co-workers and I keep the warehouse impeccably clean and organized. More lifting and hard work!

I have also competed in local CrossFit competitions since 2015, when I began CrossFit. I have also had a few body part replacements, such as the left and right hip and left knee, and a shoulder repair. Despite setbacks, I have come back stronger and more determined than before, not letting my age define me. I am 56 years young and still compete. I’m currently nationally ranked and give the young ones at my CrossFit box a run for their money.

Transforming My Body: From Hating P.E. to Competing in Bodybuilding Shows

Age: 34

Occupation: Nurse Practitioner

Family: My husband of 9 years, one son and one stepson

Current Residence: Deer Creek, IL

Years training: 11

Height: 5'6"

Weight: Off-Season: 155, Contest: 142

Favorite Fitness Meal: This is my favorite protein drink; I love using Provosyn to make iced coffee! I brew coffee over ice, then use a hand frother to mix Provosyn with water and a splash of almond “Nutpod” creamer. Sometimes, I’ll add some of Jordan’s Skinny sugar-free syrup for flavor. It tastes just like an iced coffee without the calories.

I also love making a pudding with UMP and water, melting peanut butter over the top, and freezing it for 10 minutes. It is definitely a treat during prep!

Favorite Beverly International Supplements: UMP Vanilla and Chocolate are always my favorites! UMP helps keep me full and mixes
so great with water, never having a chalky consistency. 7-Keto MuscLean helps maintain lean muscle while dieting, and there is no crash, which is a plus!

What would you recommend to someone who has never used Beverly supplements before? Try them! You will not be disappointed! I recommend UMP to everyone; the taste and versatility blow them away.

Music: Anything by Rob Bailey and the Hustle Standard while lifting!

Most inspiring book: The Bible! I also love my daily devotional, Jesus Calling, by Sarah Young.

Hobby or interests outside bodybuilding: I recently opened a cosmetic injection office for Botox and filler; I also love reading.

Words to live by: I have this tattoo on my arm of this scripture – Luke 12:25-26

Who of you, by worrying, can add a single hour to your life? Since you cannot do this very little thing, why do you worry about the rest?

I was not an athletic child. I remember writing in my journal, “I hate P.E.! Why do we have to do it?” Every year, when we had to take the presidential fitness test, I failed at pull-ups. I couldn’t even get one. It was embarrassing. I wasn’t super overweight, but I was definitely chubby in grade school. I will never forget a boy in my class calling me “Twinkie girl” on the playground. My response was, “I don’t even like Twinkies!”

In junior high, I got into dance and cheerleading, and in high school, I continued cheerleading and played soccer. I also enjoyed running and worked at a local gym where I had the keys to lock up and work out alone. My boyfriend at the time gave me some tips on lifting weights.

After graduation, I went to community college for two years and continued to work at the gym and lift, but not seriously by any means, and my diet was definitely not on point. I remember thumbing through magazines such as Muscular Development and Muscle and Fitness, seeing ads featuring the likes of Jamie Eason and Larissa Reis. I wanted to look like them.

When I moved away to Illinois State University, I found a Gold’s Gym nearby to work out at. I saw the fittest trainer I had ever seen in person- Judy Weichman and I thought to myself, “Wow! I want to look like her! What a great figure!” She inspired me to take my body to the next level and compete. I knew absolutely nothing and looked to Judy to help me. At the time (2010), bikini was a new division, and she thought it would be a good fit.

It was tough. Being in college and having a healthy lifestyle/diet while prepping for a show do not go hand-in-hand. I did everything she told me, including using Beverly products, especially Lean Out, 7-Keto MuscLean, and UMP! I stepped on stage twelve weeks later and won my first bikini show. After that, I was hooked! I did two more shows that year.

After graduating, I immediately enrolled in nursing school. However, during this time, I was diagnosed with Cushing's disease and a pituitary tumor. I underwent brain surgery and gained weight throughout this period, but I still tried to remain active.

Three years later, I was a full-time nurse and engaged. (By the way, my husband and I met at the gym. How cool is that! He is my rock and always supports me). A year later, I was pregnant and in nurse practitioner school.

I have always followed the IFBB professional league, and last year, watching the Olympia inspired me to try and compete again after 9 years.

I questioned myself, can I do this again? I am older and now post-baby.

Once again, I turned to my friend and coach, IFBB pro, Judy Weichman. Using Beverly International products, I prepped for 16 weeks and stepped on stage. It was great! But I knew I could do better. In the second half of this year, I took 20 weeks to prep for the Mid-Illinois Winter Classic in Figure.

I won the Novice class and received 2nd place in the Open.

Looking ahead to next year, I plan on competing in the fall. I am excited to use the off-season to build more muscle.

I want to point out that I do not work in the fitness industry. I work full-time, 12-hour night shifts as a nurse practitioner. Fail to plan, plan to fail. I prep my food in Ziploc baggies and have my own drawer in the fridge so I can grab everything and go. It is a challenge to get meals in and do cardio/lifting, but it can be done. I have a plate-loaded machine I use on the days I work, so I don’t have to drive to the gym. I go to my local Gold’s Gym on days I am off.

Nutrition

I weigh/measure all my food and put it in Ziplock bags. I write the measurements on them with a Sharpie. Some of my bags might hold 1/3 cup rice, and others ½ cups. This makes it much easier and takes up much less room than Tupperware in the fridge. It also saves washing dishes.

Before work, I consolidate all the bags containing that day's meals into one container. I simply retrieve the necessary bags corresponding to that specific meal during meal times.

Here's a look at my diet 8 weeks out from a show.

Meal 1: 4 egg whites, 1 egg, 3 rice cakes

Meal 2: 4oz chicken, 8 asparagus spears

Meal 3: 5oz tilapia, 1/3 cup jasmine rice, 1 cup green veggies

Meal 4: 5oz beef, ¼ cup jasmine rice, 1 cup green veggies

Meal 5 (post-workout): Muscle Provider shake

Meal 6: 3oz chicken, 2 rice cakes, 1 tbsp peanut butter

***One day in mid-week, I’ll add some carbs by eating one additional rice cake at meals 1 & 5 and increasing the rice serving to ½ cup at meals 3 & 4.

Supplements

7-Keto MuscLean: My secret weapon as I cut foods and lean down. I start at 12 weeks with 2 capsules when I wake up, then 2, 30 minutes before my second meal. As prep goes on, I increase it to 3 in the morning and 3 in the afternoon.

Lean Out: Start at 4 capsules daily and slowly increase to 2 with each meal.

Quadracarn: 9 tabs/day on training days, 6 tabs/day on non-training days.

Glutamine Select: Drink one scoop while lifting, and if I am really hungry, I’ll take it to work and sip it throughout the day as it helps blunt cravings and gives water some flavor.

Provosyn: I take it as a muscle-building creamer for my iced coffee in the morning.

UMP: Anytime! I use it as a meal replacement. My favorite time for an UMP shake is before bed. Also, I use this in bars and make many recipes as it is very versatile!

Muscle Provider: 1 scoop after lifting.

Ultra 40 Beef Liver: 14 tabs/day divided among meals.

Presentation Tips

Everyone says this, but practice, practice, practice! Even if you aren’t in your best shape, practicing is important so you are comfortable with the flow. You can also consider hiring a posing coach for valuable tips and insights. Autumn Cleveland, an IFBB figure pro, is an excellent resource who can help you with your posing techniques. Another helpful tip is to walk around in your stage heels at home!

Training Routine

As I’ve gotten older, I've come to appreciate the power of the mind-muscle connection. It's not just about lifting weights; it's about honing in on the specific muscles you want to work and focusing on contracting and squeezing them.

Here is an excellent workout for the figure competitor or anyone who aspires to look like one. I often perform two warm-up sets on many of the exercises in addition to the work sets listed.

Day 1 Legs
Leg Curls 4x8
Leg Press high and wide stance, 3x15
Barbell Squat 3x15, focus on negative
Abductor Machine 3x15
Standing Calf Raises 10x10

Day 2 Chest / Shoulders / Tricep
Dumbbell Bench Press 3x10
Incline Smith Machine Press 3x10
Incline Flyes 2x8-10
Military Press on Smith Machine 5x25,20,15,12 pyramid up in weight. On the last set, rack the weight, count to 5, lower it to the midway point, and do an isometric hold for 8-10 seconds.
Reverse Pec Dec 4x12; cut the weight 50% after the last set and try for 12 more reps.
Rope Pushdowns 5x10

Overcoming Adversity: My Journey to Becoming a Bodybuilding Champion

Age: 54

Occupation: Administrative Assistant to a trucking company for 1 year; in the past, worked and managed an ice cream store for 27 years.

Family: Son, twin daughters, and 2 grandsons

Current Residence: West Lafayette, Ohio

Years training: Less than 3 years

Height: 5'3.5"

Weight: Off-Season: 127, Contest: 114

Favorite Bodybuilding or Fitness Meal: Salmon, lima beans, 1.5 scoops UMP

Favorite Supplements: My very favorite Beverly International supplements are UMP vanilla, 7-Keto MuscLean, Lean Out, Quadracarn, Fit Tabs, Density, Creatine Select, and Collagen Peptides.

What would you recommend to someone who has never used Beverly supplements before? I would always recommend UMP because it tastes amazing. I also always recommend Lean Out and 7-Keto MuscLean.

Music: All eras of Pop and Rock and some Country

Hobby or interests outside bodybuilding: I absolutely love spending time with my grandsons, ages 4 and 6. Their smiles fill my heart with joy. Besides bodybuilding, I enjoy powerlifting and helping and inspiring others to reach their goals, no matter their age.

Words to live by: Be someone who makes someone else look forward to tomorrow.

In January 2021, I made a decision that completely changed my life. I was feeling out of shape and low on energy, and I knew I needed to make a change. So, at age 51, I decided to embark on a fitness journey that would take me on an incredible ride.

I knew that I needed guidance and support to start my fitness journey. Fortunately, I had a close friend who was into powerlifting and living a healthy lifestyle. He introduced me to floor exercises I could do at home without equipment. By mid-February 2021, I had started using bands, cans, and a set of 10lb dumbbells, learning different ways to exercise with them by watching online videos. He also taught me about nutrition and introduced me to Beverly Supplements. I tried UMP, my very first supplement, and loved it.

In April of the same year, I felt ready to join Blackstone's Gym in my hometown of West Lafayette, Ohio. It was my first time stepping inside a gym, and I was intimidated. During my first attempt at using a piece of equipment, I accidentally sat backward on it. I was embarrassed and felt like leaving, but I persevered. My friend, gym mates, the gym owner, and his wife were kind and helpful. They guided me and taught me that this gym is not just a place to train; it is a family. They welcomed me with open arms and encouraged me to believe in myself.

As I progressed in my fitness journey, my friend suggested I consider bodybuilding. I thought about it but decided to try powerlifting first. In March 2022, at 52, I participated in my first powerlifting meet and won my division in the deadlift. It gave me the boost in confidence I needed. The next step in my journey was to think about trying bodybuilding.

I spoke to the gym owners, John and Suzie Blackstone, about it. John offered to train me to compete in the bikini division, and we started training in mid-April 2022.

Throughout my bodybuilding training, I still had a love for powerlifting. I competed in another powerlifting meet in July of 2022 and won 1st place in my division again. But now it was time to concentrate on bodybuilding. However, just six weeks before the show, I walked in on my husband having an affair. I was devastated, and my heart was broken. After being together for 36 years, our marriage had come to an end. However, I refused to let this setback stop me from achieving my goals. I poured my pain into my bodybuilding preparation.

In October 2022, I participated in my first bodybuilding show, and it was an experience like no other. I took home three first-place wins and one overall win, winning 1st place in True Novice, 1st place in Open, 1st place in Masters over 50, and Overall Masters. I was on cloud nine. Six weeks earlier, I was at one of the lowest points of my life, but then I accomplished this! Even if I hadn’t placed as well as I did, just training for and participating in the show gave me the confidence boost I needed. I never dreamed of stepping onto a stage, but I overcame my fears and did it even in a bikini!

After the bodybuilding show, I turned my attention back to powerlifting and set American records in the bench press and deadlift at Ohio's Big Dog Classic. I have now switched my focus back to bodybuilding again, and my goal is to compete in the 2024 NPC Worldwide Arnold Amateur and then again in the summer of 2024 at Nationals.

Looking back, I am grateful for the journey that led me to where I am today. I have learned that anyone can improve their fitness using the resources they have available. I have also realized that age should never hinder achieving your dreams. I am proof that it's never too late to start and that it's never too late to become a champion.

Training Schedule

Day 1 Legs
Warm-Up Leg Extension 2x15
Glute Kickback 1x10
Barbell Squat 1x15, 1x12, 1x10, 1x15
Hack Squat 2x15, 2x10
Reverse Lunge 3x10
Lying Leg Curls 2x15, 2x10
Standing Calf Raise 3x10
Toe Press 1x20
Abs (Superset) - Hanging Leg Raises 4x20 w/ Floor Crunch 4x20

Day 2 Chest & Triceps
Dumbbell Incline Press 4x10
Pec Deck 3x15
Flat Dumbbell Bench Press 3x10
Cable Crossovers 3x15
Overhead Cable Extension 3x12
Machine Triceps Extension 3x10
Rope Pushdown 3x10
Dumbbell Kickback 3x15
Dynabody Abs 5x20

Day 3 Delts & Biceps
Machine Press 4x10
One Arm Cable Laterals 3x10
Seated Side Laterals 3x12
Plate Front Raise 2x15
Face Pulls 4x12
Alternate Dumbbell Curls 3x10
Machine Curl 3x12
Cable Curls 3x10
Seated Leg Raise 4x20

Day 4 Legs (Glute Emphasis)
Squat Machine 3x15
High Stance Leg Press 1x15, 1x12, 1x10
Reverse Hack Squats 1x15, 1x12, 1x10
Butt Blaster 4x10
Glute Lunge 2x10
Stiff Leg Deadlift 2x10
Seated Calf 2x20, 2x15
Roman Chair (Superset)
Sit-up / Leg Raise 3x20 each

Cardio Schedule

I enjoy walking on an incline on the treadmill. I do this 5 days a week for 45 minutes each day.

How Bodybuilding Helped Me Live My American Dream

Age: 30

Occupation: Certified Food Manager; Owner & Operator of Top Shotta Jerk Chicken.

Family: Eli - husband of 8 years, and our pup Ruby

Current Residence: Bloomington, IN

Years training: 3 years total

Height: 5'4"

Weight: Off-Season: 145, Contest: 125

Favorite Fitness Meal: Jerk chicken breast with rice and red beans from my food truck, Top Shotta Jerk Chicken

Favorite Supplement: My all-time favorite supplements are: Lean Out, 7-Keto MuscLean, Glutamine Select, and Creatine Select. UMP flavors I really enjoy are Chocolate, Cookies & Crème, and Graham Cracker.

What would you recommend to someone who has never used Beverly supplements before? I would definitely recommend Lean Out, 7-Keto MuscLean, Glutamine Select, UMP & Mass Amino Acids.

Music: All genres of Jamaican Dancehall and Reggae.

Most inspiring book: The Everyday Guide to Self-Compassion.

Hobby or interests outside bodybuilding: Yoga, mental health advocating, listening to audiobooks, True crime, and everything Star Wars.

Words to live by: "Mens sana in corpore sano" (A sound mind; in a sound body)

Growing up in Jamaica was extremely hard for me; I survived poverty, sexual abuse, death of friends and loved ones. So as one can imagine, I had too many issues to deal with, so I never really thought of working out or the gym. I did have a friend at the time in high school who ran track. I can clearly remember thinking that I'd never want to look that way, i.e., "masculine or muscular," because, unfortunately, my culture is one where a woman's body is considered more attractive if she has a thicker body type and not "manly" as we say back home.

As an adult, however, I then wanted to join a gym, but it was just too expensive; after all, I was surviving financially on $70 USD every two weeks, and that was hardly enough to feed myself, so at that time, a gym membership was unattainable.

Fast forward some years, and I'm working as a receptionist at a small resort in my hometown, and in walks Eli Henline; I didn't know it then, but when he saw me, he told his friends he was going to marry me. I would imagine they probably thought that'd be a long shot because not only did he just meet me, I lived in Jamaica, and he lived in Indiana. We spoke while he stayed at the resort, and when he left to return to America, I sent him a Facebook friend request. We talked for a couple of months, and I came for a visit to see how we would connect. We fell in love, got married, and started building a life together.

Eli has always been an avid bodybuilder and a gold club member of Beverly International since 2005 when he did his first Beverly bodybuilding competition. He then competed in three (3) more Beverly shows. Naturally, he introduced me to Beverly International after I expressed in 2020 that I was beginning to feel a bit uncomfortable in my body. I thought it was time to be healthier, especially now that I could afford a gym membership! Also, I thought it could be something else that Eli and I could bond doing together. I started watching The Gladiators and was fascinated by the beautiful black women and their amazing bodies. That planted a thought in my head that maybe one day, I could look like those amazing women. I had wanted to join a gym for years but wasn't ready until 2020.

On March 17, 2020, I started training with the coaching of my husband; I stopped eating out and only ate from my food truck Top Shotta Jerk Chicken because I make my food from scratch; it’s fresh, never frozen, extremely healthy but most importantly; I know what's in every meal! My first day in the gym was perfect; we did legs. I was so excited to start my fitness journey, but sadly, on March 18, 2022, the entire world was shut down due to COVID-19. This would be a major deterrent for many people, but I was undaunted. Therefore, Eli and I decided to go for runs around the neighborhood, continue to eat clean, do bodyweight exercises, and continue to take our Beverly supplements. This kept us on track; once the gym reopened, we got back in and started lifting heavy daily.

I found it struggling at first not to be able to have carbs with every meal, having cheat meals only on Sundays, and not being able to snack 🙂 I am also not an egg or oatmeal person. I solved this by having a UMP shake or bar when needed, especially when working on my food truck or if I needed a quick meal!

For me, the gym is not just a place where I go to pick things up and put them back down 🙂 it has helped me mentally, physically, and emotionally. I lift as a form of self-therapy; it has increased my confidence, self-love and appreciation. For years I dealt with my childhood trauma internally.

I thought I didn't need to speak with a professional because I had it all under control. Sadly though, in April 2022, I reached a breaking point and decided to speak with someone. It was one of the hardest decisions I've ever made, but I’m now happy and proud of myself for making it! I started reading my therapy books and made an everyday effort to work not just on my physical strength but also my mental. I started practicing self-love and compassion; working on my childhood trauma made me realize that I was not living up to my full potential, and it was time to fall back fully in love with myself. I also recognized that I did not have a lot of great moments in my life, and so in March of 2022, I started thinking that maybe I could compete in my first show; I was also being told by my husband and by others, including Ryan Stanton an elite IFBB Pro who trains at the same loyal gym; that I was capable of competing in a show. In May 2022, I answered the call and signed up for my first competition.

Immediately I started doing more in-depth research on bodybuilding, posing, previous competitions, and competitors. I used the Beverly Method to get me to the stage, took a disciplined approach & used it as my blueprint.

Saturday, June 25, 2022, was the big day! At the hotel on the morning of the show, I had a Jamaican Supligen, a milk-based meal supplement nutritional drink used in many Jamaican punch recipes, and a Beverly UMP bar. While backstage, I sipped on Glutamine Select with salt and took small bites of my Beverly goo. My number and name were called, and it was go time! I won all the Figure categories I entered: the Open Novice, Class B, and Overall. I am the 2022 NPC Natural Miss Figure Indiana; I am so happy and proud that I accomplished such success at my first show! Not a lot of people can say they won an overall on their first show.

This was an experience that I will never forget; hearing strangers yell my number was just a tantalizing moment. My family there, especially my husband yelling and cheering for me was so special. I also told myself that I was going to make friends at my show, and I did just that. I'm just elated with how this journey turned out for me. Hard work does pay off, and it also helps to be genetically gifted!

Diet

Not having a solid meal prep plan can be discouraging for one's fitness journey. Luckily, I have a healthy food business, so I'm fortunate to be able to cook most of my meals fresh. You may cut or increase portions as you see fit! Add your carbs where necessary for you. Eating a solid meal first thing in the morning is extremely difficult; I find that I can drink a UMP shake after my workout or eat a UMP bar, and that's just perfect for me. I have a very sensitive tummy which other protein powders only irritate, plus Beverly's UMP is super delicious.

Supplements

Every morning before I lift, I take 2 Lean Out and 2 7- Keto MuscLean with a scoop of Glutamine Select. After each of my six meals, I take 2 Lean Out, 2 Mass Aminos, and 2 Ultra 40s with another scoop of Glutamine Select. I will be adding Muscle Synergy back to my supplement list during the off-season as well.

While lifting, I'm constantly sipping on Glutamine Select and Creatine Select. This is the perfect blend for working out on an empty stomach!

Workout

My workout is a 6-day split. I aim for 3-4 sets of 10 reps on each exercise with a drop set on the final set. Here are examples of the exercises I use for my various body parts.

In Closing

My first contest prep experience was good. I struggled at first with being moody and trying not to let those emotions get the best of me. Sometimes I felt light-headed while working on my food truck and was sleepier than usual. But, I made perseverance an integral part of my mindset and was determined to relish the process. My high school's motto, “Mens sana in corpore sano,” the Latin term for "a sound mind in a sound body," helped me keep my focus. I made sure I had everything taken care of for show day way in advance so I wouldn't be anxious about anything.

It’s NEVER too late to start!

Age: 41

Occupation or Education: IS Specialist

Family: Husband Joe of 10 years, an amazing Daughter Arya (7), 2 cats, Dinky and Rocky

Current Residence: Willoughby, Ohio

Years training: 15

Height: 5'3"

Weight: Off-Season: 118, Contest: 106

Favorite Bodybuilding or Fitness Meal: I loved mixing my Strawberry UMP with a little water to make a pudding mix with 1 oz blueberries and 1 oz walnuts!

Favorite Supplements: I have been using Beverly Supplements for 15 years and love UMP Strawberry, Vanilla, and Chocolate. I also love 7-Keto MuscLean and Lean Out to eliminate that stubborn fat! Glutamine Select for muscle recovery and Creatine Select for muscle gains (in the off-season).

I use the UMP to incorporate protein into my contest prep. I always use UMP to get that protein in the off-season because it tastes delicious!

What would you recommend to someone who has never used Beverly supplements? I have tried endless companies for protein powder, and hands down, UMP in any flavor is the best-tasting ones I’ve ever had!

7 Keto MuscLean and Lean Out are fantastic for fat loss because it never gives you that jittery feeling!

Music: When I work out, it varies from Rap, Pop to Rock. Whatever I feel that day, I go with.

Most inspiring book: Can’t Hurt Me by David Goggins. He is inspirational, and his message is that you can do anything with hard work!

Hobby or interests outside bodybuilding: I like to watch scary movies, hike, bike ride, and go camping with my family. I also like to play on my PS5!

Words to live by: It’s NEVER too late to start!

I loved being in the gym in my twenties but wasn’t serious and just did a few things here and there. That all changed when I attended my first Natural Bodybuilding competition in 2008. I saw these amazing, beautiful, strong women on stage and thought, I want to be up there! I fell in love with the sport.

That’s when I became serious at the gym and began focusing on proper nutrition and supplements to build muscle correctly. I discovered Beverly International through a friend of mine. When I incorporated Beverly products into my diet, I noticed a huge difference in my gains and recovery. Not only that, but I loved their delicious protein shakes and their company values.

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!

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.

The Big 5-0, Planning to be My Best

Age: 50

Occupation or Education: College Professor, Gym Owner, Online Coach, Ph.D. Student

Family: Partner of 6 years, Luke; sons-Connor, 22 and Carter, 17

Current Residence: Salem. VA

Years training: 25+ years

Height: 5’8"

Weight: Off Season 145-155, Contest 130-135

Favorite Fitness Meal: Chicken with egg whites, one whole egg, with “Everything Bagel” seasoning

Favorite Supplements: UMP Rocky Road made as a pudding at nighttime, sometimes topped with 1 tbsp of natural peanut butter or sugar-free Cool Whip. Right now, I am also loving Muscle Synergy and Up-Lift during my training!!

What would you recommend to someone who has never used Beverly supplements before? Start with UMP! It is THE most amazing protein and can be used not only in shakes but also in baked goods and pancakes and waffles. You can honestly trust Beverly for whatever goals you have in mind! I love them so much that I became a rep!

Music: Avenged Sevenfold, Metallica, and most 80s “hair metal” bands are my favorites!!

Most Inspiring Book: Girl, Stop Apologizing by Rachel Harris

Hobbies or interests: There are so many things I love to do, but summertime and water (especially the beach) are my favorites.

Words to live by: If it doesn’t challenge you, it doesn’t change you. Every time you go through something hard, it makes you a stronger person. When you are dealing with significant struggles, just remember to hold on, and everything will get better-have faith In God; he will get you through it.

Contact:
IG: @fit_with_holly
Website: www.fitwithholly.com
FB: www.facebook.com/fitnessbyholly

So… this is a BIG year for me, as you can see from my bio!! My goal in life has always been to be my very best. But to get a glimpse of my whole story, we must go back several years.

I played sports as a kid, mainly softball and basketball, and continued those in high school but also played volleyball during those five years (we didn’t have middle school-high school was 8-12). When I went to college, I had no idea what I wanted to do, so I decided to major in psychology. After my first year (it was rough-my grades were terrible), I found the PE department and major of “Commercial Fitness.” While taking my basic “wellness” classes, there were several sections, and one was strength training. I absolutely LOVED it!! I was determined to lift regularly, but the college fitness center was ALWAYS packed, so I convinced my dad to buy me a membership to the little gym in town. This was truly an “old school” gym with magazine pictures of the bodybuilding greats all over the walls!! I think my friend and I were the only female members.

Fast forward to six years after graduation-I had lifted that whole time, but never really with a plan or goal. My first son was born in March 1999, and after his birth, his dad was closing the local grocery store that had been in his family for years and building a brand new IGA supermarket in our town. I decided that the old “Mick or Mack” grocery store would be an excellent place to develop my first gym. We renovated the old grocery store, and in April 2000, my first gym opened. About the same time, I learned of a new bodybuilding category, Figure. It was just what I needed to push me to a new goal. Even with a new baby, I had the drive and determination (or maybe I was just a little crazy) and competed in my first figure competition that same year. At that time, there was still a one-piece and a two-piece round. I had no idea what I was doing but read as much as possible and became more knowledgeable for the next one. I competed again in 2001 and 2002, but nothing spectacular. That was SO long ago; I don’t even remember the exact dates and shows. Sadly, I had to close my first gym in 2002 and took a teaching position in Health/PE.

Luckily, there was a great weight room outside the PE office. A fellow teacher and I lifted together after school. That’s where I learned about Beverly International supplements. I began using UMP, Mass Aminos, and Ultra 40. WOW! All I can say is once I tried them, I have never found anything to compare. I competed again in 2004 with some real improvements to my body, primarily due to my Beverly supplement regimen.

In 2010, I competed in the NPC Northern Kentucky. That’s where I met Sandy and Roger in person. I also made the BIG decision to commit to reaching my goals and dreams by putting everything into my training, contest prep, and offseason! I have spent many years in competition, 2010-2012 was in Figure, then in 2013, I switched to Women’s Physique.

In 2015 after my husband suddenly passed away, I was literally in a fog for months. I was in a terrible place, but lifting weights kept me somewhat grounded. I kept training hard and eventually met my current boyfriend. He had just gotten into lifting, but his enthusiasm and support helped me set new physique and competition goals. I competed in the 2018 NPC Elite Muscle Classic and the 2020 NPC Max Muscle NPC, VA.

I have found that competing every other year allows my body to get a little better in muscle growth. As a natural lifter of over 25 years, it became tough to gain anything between shows when competing every year. Right now, I plan to do another competition in April 2022. No matter what, I know that I will always be chasing the gains, and I would never consider doing it without Beverly.

I tell people often that this IS truly a lifestyle! It isn’t something you can jump in and out of, or you will never see progress. Once you have been doing it a while,
it’s also hard to see a lot of progress, but do not QUIT! Consistency is the key!!

I am currently a professor at a local college teaching Fit for Life courses, and I also still run my gym as well as online coaching and personal training. I am also in the final phase of my Ph.D. and working on my dissertation.

One thing I have learned in being so busy is that you HAVE to make a plan (for everything), or it will likely get pushed aside-there is always something else to do; it is just about what you make a priority. In addition to training clients and teaching while also working on my YouTube channel and podcasting each week (Fit with Holly-YouTube, Women’s Body & Power Podcast). I love to interview competitors to talk about their experiences and just discuss fitness and nutrition.

Adding Muscle in the Off-Season

One of the most challenging components of gaining quality muscle, especially as a natural competitor, is consuming the correct number of calories while still focusing on quality nutrition.

Diet Plan (you need to be sure you are in a caloric surplus to gain lean muscle!)

I typically eat 5-6 meals year-round, typically 3 larger meals and 2-3 smaller meals. I focus on keeping about 50% of my total carbs (25% pre-workout and 25% post-workout) around my training.

I use a macros-based nutrition plan which allows me some flexibility in my food choices.

Top priorities are

Hitting protein goals
Having 3-5 servings of fruits and veggies daily
Keeping processed carbs to a minimum. I follow the same principles in both off-season and competition prep; the calories are adjusted according to my goals.

Here’s a sample of what a day of eating might look like for me in the off-season. This is just a sample plan; I always try to have LOTS of variety, especially to get a wide assortment of nutrients every day.

My goal is to hit my daily macros-when building, I am typically around 2200-2500 calories and constantly working on increasing those numbers while keeping body fat gain to a minimum-however, some extra body fat is necessary (as opposed to being competition lean) to be at the best place hormonally to gain muscle.

Meal One
1 egg, 100g whites, 2 slices turkey bacon or turkey sausage crumbles added to the egg whites, 2 slices flax (or high fiber) bread or 40g oats, 1 tbsp nut butter or plant-based butter, sliced tomatoes or berries
(about ¹⁄₂ cup of one or the other-usually I have berries with oats)

Meal Two
1 scoop UMP, 4 oz Greek yogurt or ¹⁄₂ cup cottage cheese
Plain Greek yogurt is excellent mixed with UMP Rocky Road or UMP Chocolate - tastes like chocolate cheesecake-this can also be done with cottage cheese if you have a bullet blender or immersion blender.

Meal Three
3-4oz chicken breast, large chopped salad

Meal Four (pre-workout)
¹⁄₂ c oats or 1 serving cream of rice, ¹⁄₂ scoop UMP mixed in (extra “toppings” like berries, crushed walnuts, or dry cereal for crunch)

Meal Five (post-workout)
1 scoop Mass Maker Ultra, ¹⁄₂ scoop UMP. Mass Maker Ultra is excellent for post-workout recovery during the building season.

Meal Six
4oz cooked lean ground beef or steak, sweet potato or baked potato, vegetables (broccoli, roasted brussels sprouts, etc.), whole grain bread, sourdough, etc. (I usually have more carbs left at night, and this is where desserts can often fit in as well)

Mass Aminos and Ultra 40 are the fundamental supplements for adding muscle in the off-season. I recommend 12 of each per day
(divided into servings of 3 or 4 at a time) for most women.

Training Plan

During this past off-season, my training plan consisted of a new hybrid training program I created and used for many months.

Full Body Push (Day 1)
I always begin with compound movements and include at least 1-2 warmup sets. Typically, I increase the weight on each set if possible, and reps will usually go down.

Squat variation (3-4x 6-10) try to increase weight each week on the final set

Bench Press or DB Press (3x8-12)

Front Delt Raise (3x12-15)

Overhead DB Extension or Tricepes Pressdown (3x10-12)

Leg Extension (4x15-20)

Calves (Standing or Leg Press Machine) (3-4x 15-20)

Full Body Pull (Day 2)

Deadlift variation (traditional, trap bar, or trap/deadlift machine) (4x6-10)

Pullups or Lat Pulldown (4x 10-12)

Cable Row or Machine Row (3x10-12)

Rear Delt (either Reverse Pec Dec or Rope Face Pulls) (4x15-20)

Upright Row (3x10-12)

Machine Curl, EZ Curl, or DB Curl (3-4x12-15)

Hamstring Curl (3-4x8-10)

Lower Body (Day 5)

Leg Press (3-4x 10-15)

KB or DB Front Squat (3x10-heels on a plate)

Lying Leg Curl or Barbell Romanian Deadlift (4x8-10)

Smith Machine Split Squat (3x10-12 per side)

Lunge variation (2 Sets x 20-30) -usually walking or reverse alternating with DBs

Leg Extension (3x10-12)

Seated Calf Press (3x10-12, slow and controlled with fairly heavy weight)

*1-2 x per week-abs (2-3 varied exercises of 15-20 reps per set, 3 sets each)

Day 6 Off

Repeat, or if feeling particularly tired, take 2 rest days before repeating.

Cardio

I will do 4-5 cardio sessions per week off-season, simply for heart health (often just 30 minutes of walking or the bike).

When contest prep time comes around, I increase my focus! I add interval sessions and total time as needed to make sure I am hitting my fat loss goals. Remember though; nutrition is the most vital factor in losing fat- you cannot out-train a bad diet!

My Contest Prep Supplements

3 servings of 4 tablets of Mass Aminos and Ultra 40 each day. At 4 weeks out, I switch to Density instead of Mass Aminos.

1-2 scoops UMP per day throughout my entire prep, typically post-workout and evening (favorite is Rocky Road made as a pudding at nighttime- sometimes topped with 1 tbsp of natural peanut butter or sugar-free Cool Whip)

7-Keto MuscLean and Lean Out stack; I also use Lean Out in the off-season, but I add 7-Keto when I am getting to the point where I am doing daily cardio as it really helps give me some added energy. I take two or three 7-Keto Musclean before cardio and maybe again at lunch or pre-workout. 1-2 Lean Out are taken before cardio and then again with each meal (at least 4 per day).

Also, Energy Reserve is invaluable during competition prep!!

In Closing

The best advice I can give anyone trying to change their body is to be consistent! Even if things happen and you need to slow down, that is ok! You can adjust your workouts or make modifications, but just don’t STOP- think of pushing a boulder uphill- it might slow down, but it is way harder to get it rolling again if you let it come to a complete halt.

My Figure Competition Dream

Age: 38

Occupation: Group Exercise Director at Baptist Family Fitness for 12 years.

Family: Married to Tony for 15 years. Two children ages 9 and 13.

Residence: Corbin, KY

Years training: 19 years of training

Height: 5'3"

Weight: 125-127 (off-season), 117 (contest)

Favorite Fitness Meal: 4oz chicken, ¼ cup brown rice over a bed of spinach and cauliflower, 1-2 tbsp hot salsa, ½ avocado

Favorite Supplements: UMP chocolate protein is by far my very favorite supplement. I mix mine like a milk shake using water and ice. The consistency is amazing and the taste reminds me of chocolate cake batter. I use UMP most mornings and always at bedtime.

What would you recommend to someone who has never used Beverly supplements before: My very first recommendation is the UMP. It is the tastiest way to add extra protein to your diet. It is easily blended and works great in a shaker cup. This makes it very portable for on-the-go situations. I’d tell that Beverly International has been a huge part of my dietary success. I don’t think I would have made it past my chocolate cravings had it not been for UMP. I believe in this company. I trust their products and love the fact that I can pick up the phone at any time and get good-sound advice from the professionals who work there.

Music: Nickelback, Pitbull and LMFAO

Favorite Book: I couldn’t say that I have much time to read, and when I do it’s usually for fun. But my favorite series of books would be the Twilight series.

Hobby or interests outside fitness: My life is pretty simple. When I am not working or training, I am spending my time at the ball fields with my two children. My 9 year old daughter plays basketball and is on four baseball teams. My son is also active in sports and has recently taken up exercising at home on our Bowflex.

Words to live by: “I've missed more than 9000 shots in my career. I've lost almost 300 games. 26 times, I've been trusted to take the game winning shot and missed. I've failed over and over and over again in my life. And that is why I succeed.” ~Michael Jordan

For as long as I can remember, I have always been an athlete. I was always up for a challenge and was hardly a “Barbie doll” type of girl. I was obsessed with movies like Rambo, Rocky, Conan the Barbarian and The Incredible Hulk. It’s funny now, to look back on the fact that I watched the icons of bodybuilding before I even realized my future passion.

I joined my first gym nearly 20 years ago. I loved weights and I wanted to learn as much about it as I could. 3 years later, I had my first secret thought of someday competing. I never told anyone of my “competition dream”, instead I just ignored it for fear of failure. A year later I became pregnant with my first child. At this point, I was hit or miss at the gym, and I gave myself permission to eat whatever I wanted. On August 17, 1998, the day Hunter was born, I weighed 200 pounds. I was completely at a loss. I didn’t see any hope for ever being 125 pounds again. I worked a full-time job and spent every free moment with my baby. I felt disgusted with my appearance and I even questioned my husband on how he could possibly still love me. Of course, he supported me and loved me no matter what size I was. It was at this point that I knew I had to make changes. I started training again. I became an animal in the gym, hitting the weights and cardio with a vengeance. By the summer of 2000, my goal was met! I had finally made it back to the mid 120’s. We went to the beach that summer, but I still found myself wearing shorts over my bathing suit. I’ve just never been comfortable in my own skin, and especially in a bathing suit.

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

Five Ms Olympia Figure Titles and Fifteen Years with Beverly International

Age: 29

Occupation or Education: Professional Female Figure competitor, Ambassador for the IFBB, and Posing Coach (for all divisions)

Education: University of Southern California (Master of Arts in Strategic Public Relations), University of Pennsylvania (Bachelor of Arts in Psychology)

Current Residence: Douglasville, GA

Years training: 16 years

Height: 5’3 3/4”

Weight: 150s, Contest - 130s

Favorite Bodybuilding Meal: Ground turkey and rice cakes

Favorite Supplements: Density, Lean Out, 7-Keto MuscLean, ZMA2000

Hobbies or interests: Dancing, yoga, and eating

Words to live by: "If you want to succeed as much as you want to breathe….then and only then, will you be successful."

5x Ms. Figure Olympia

National and International Posing Coach NPC Promoter - Cydney Gillon Peach Classic

Certified Personal Trainer (IAFS)

CEO @officialcakefactoryfitness

Creator @cylenceclothing

Co-Creator @cydneygillonflawlessretreat

Cydney Gillon Scholar-Athlete Scholarship

I can't believe it has been over five years since I graced the cover of Beverly's No Nonsense magazine. At that time, I was training for my first Ms. Figure Olympia title. Now, I'm defending my fifth consecutive title.
I started lifting at age 13 and began taking Beverly International supplements at 14. At that time, I was preparing for my first bodybuilding show. My mom wanted to make sure that my supplements were safe since I was so young; that's why she chose Beverly International. Now at 29 years of age, my journey with BI continues. Over these years, I have gained a wealth of knowledge about the value of training with proper nutrition and supplementation.

In the remainder of this article, I'd like to share with you the current state of my nutrition, supplements, training, cardio, and presentation plans.

Nutrition Plan

In the beginning, I used Beverly's 16 weeks out diet plan. See page 4 to check out this plan in detail. It formed the foundation for my physique and nutrition philosophy. I tried the Keto diet at one time, but I don't think it is a viable long-term plan. I don't particularly like counting macros, so my preference is to be told by my coach what to eat. In general, I eat six meals a day every 2.5 to 3 hours. I also need to say that I love my "planned" cheat meals. I decided five years ago to watch my diet year-round. My coach, Damian Segovia, writes out my meal plans based on how much muscle I need to gain (or lose) and the amount of body fat I need to shed. The programs vary each year and for every competition. Hydration is also essential. I drink a minimum of 2 gallons of water a day.

My Supplements

7-Keto MuscLean for weight loss, Lean Out for fat loss, Density to maintain muscle while doing intensive cardio, ZMA 2000 for recovery, and the Super Pak to keep a healthy body. UMP protein pudding and pancakes are some of my favorites!

Training

My training style is based on my track foundation and the basics that I learned from my parents. Today it varies. Now, my focus is overall maintenance, so I train to maintain and refine, not grow. I build muscle easily, so I have to be careful not to gain too much. Too much mass can take away from the look needed for my category.

I enjoy the drive needed for improvement, which also means overcoming the challenge of using different training techniques that may be foreign to me. Pushing myself to do my best relaxes me. In my years of training, I have learned to pay attention to my body and learn what works for me. I spend as much time as needed in the gym to achieve the goals I set for the day. Total time including stretching, warm-up, and cool down, averages 1.5 hours.

A typical leg workout might include squats, leg extension, lunges, and presses. Hamstrings might consist of standing and seated leg curls. (I have to avoid any direct glute exercises to ensure I don't overdevelop that bodypart).

My gym has a variety of equipment for each exercise, which allows me to hit new angles and work the parts of my legs I want to target.

Cardio

I usually do cardio after my workouts. I like to change it up. I will walk, use the elliptical, bikes (different ones), and sprint. I try to keep my body guessing. There is no need to do excessive cardio if you are in shape. I never do hours of cardio. At a certain point, it starts to eat away at your muscle. 20-30 minutes is usually right for me, depending on whether or not I am sprinting, doing steady-state, or just getting my steps in. Sometimes I incorporate plyometrics.

Prepping for Show Diet: 6 meals per day:

Meal One
1 whole egg + 4 egg whites - 4oz very lean meat - ¹⁄₂ cup oatmeal

Meal Two (Choose one option)

Option A: Protein drink with two scoops Ultimate Muscle Protein (UMP), one tablespoon healthy fat source (olive oil, flax oil, almond butter, or heavy cream).

Option B: 4oz lean beef or chicken or one can tuna, one small apple or orange

Meal Three
5oz lean meat (chicken or other lean protein
source) - 5oz sweet potato or ¹⁄₂ cup cooked brown rice - 2 cups vegetables (broccoli, etc.) or green salad with 2 tbsp vinegar and oil dressing

Presentation Tips

Practice, practice, practice! I practice my posing year-round, usually after my workout. Since I am a posing coach, I am ALWAYS thinking about posing and coming up with different ideas for my clients. I only practice posing 2-3 times a week since I've become fairly proficient, but your practice should be determined by the amount of work you need. Your posing needs to look effortless. You need to get a second set of eyes on you. I use my mom and video my routines. Please DO NOT WAIT UNTIL THE LAST MINUTE to perfect your posing.

Conclusion

You have to do what you need to do while competing, but you also have to make time for your family, friends, and fun. Living. That means having a cheat meal as needed and doing other things that bring you joy. Preparing for a show is tedious and sometimes grueling if everything isn't in sync. When it is time to cut everything out (those things that could be distracting to your prep), then and only then do you focus on YOU, your training, nutrition, and rest. Lastly, young athletes also need to understand that it is important to first build the best body you can with basic nutrition and hard work. Build YOUR foundation. Bodybuilding is not a quick fix. It takes time to transform.

If you want to succeed in your transformation/competition, it requires more than just training, nutrition, and the correct supplementation. You have to have the proper mentality. This is so important because many competitors do not. In addition, you need to be secure with yourself and stay on course. Don't let anyone deter you from your goal or keep you from staying on track. Stay focused. Life doesn't stop, so you need to be resilient and bounce back from whatever negative occurrences are going on in your life. Attaining a successful transformation requires mental strength, dedication, consistency, and passion. This is the mindset a competitor has to have to create long-term success.

Fitness Nutrition Training and Recipes

Age: 29

Occupation: Health & Wellness Coach

Hometown: Scottsdale, AZ

Height: 5'7"

Weight: 150 (off-season), 140 (contest)

Favorite Bodybuilding Meal: Fit French toast using UMP Vanilla Protein

Favorite Supplements: Vanilla & Chocolate UMP, 7 Keto, Lean Out and Glutamine Select.

What would you recommend to someone who has never used Beverly supplements before: UMP all the way!!

Music: When I am running or doing cardio I like to listen to techno. Honestly, I have about 15 songs on a play list that just repeat over and over. I have however just added “Eye of the Tiger” to the mix! That song really gets me moving!

Most Inspiring Book: How to Win Friends & Influence People, by Dale Carnegie.

Hobby or interests outside bodybuilding: Running, hiking, traveling, cooking, training, fitness modeling, coaching and of course, inspiring others.

Words to Live By: Thoughts are things, dare to dream, keep your eyes on the prize, desire to inspire and YOU’VE GOT THIS!!!!

Being from a large Italian family, food was always the center of attention, I can remember spending hours in the kitchen with my Grandmother and Mom learning all the family recipes. Although I was healthy growing up, as an adult I found my lifestyle and hectic schedule was catching up with me. I made a decision to take control of my health and fitness so I pushed myself to train and compete in fitness competitions. I loved finding solutions to eating the food I love and created healthier versions to fit into everyday life. During my training, I was introduced to Beverly International supplements by a more experienced trainer. On his advice, I used them throughout my preparations. These products are phenomenal. Beverly’s UMP allows me to create recipes for my diet that are both healthy and delicious.

I was certified as a personal trainer and nutrition consultant by the National Academy of Sports Medicine (NASM) in 2001.Through the years I have traveled around the US doing fitness modeling and promotions, and I have worked with some amazing athletes and leaders in the fitness industry. My personal lifetime fitness journey has been very rewarding, but being part of someone else’s fitness journey is just as fulfilling as my own success. Being a fitness trainer and nutrition coach is about helping others reach their fitness potential while living a healthy balanced lifestyle. I hope this article will offer you some tips and guidance to be a success in your own Reshape project.

Nutrition

I am a big fan of carb cycling (high and low carb days) to keep my metabolism guessing.

High Day (Wed, Sat & Sun*)

Meal 1:
1 serving of high fiber, whole grain cereal; 2 scoops UMP mixed with 1 cup almond milk; 1/2 banana; 1 piece of Ezekiel bread; 1 tbsp natural nut butter.

Meal 2:
Homemade Protein Bar (see recipe); 1 piece of organic fruit.

Meal 3:
1/2 cup beans or lentils; 1/2 quinoa; 1 Ezekiel tortilla; 2 cups veggies; 1/4 cup hummus.

Meal 4:
1 ½ scoops UMP blended with 1 cup Almond milk; 1 cup berries

Meal 5:
5oz lean protein (turkey, chicken or fish); 2 cups veggies; 1/4 cup raw nuts or seeds

Sunday
1 reward treat on Sundays 🙂

Popeye Punch Green Smoothie

Protein
1/2 scoop UMP Vanilla

Carb
1/2 cup frozen strawberries

Veggies
1 cup of spinach
1 cup of kale
1/4 cup shredded carrot
1 tsp of “greens” mix (I prefer Trader Joe’s brand, but your local health food store will have options that will work)

Fat
1/4 avocado or 1oz coconut oil
1 tbs ground flaxseeed
6-8 oz Almond Milk

Flavor
dash of Cinnamon

Directions
Start by filling the blender with the water and ice. Add all ingredients and blend away. This tasty treat really gives a boost of energy right when I need it the most!! Also try adding other spices like Turmeric, Ginger, and Cumin for added flavor and health benefits.

Homemade Protein Bars

Protein
2 scoops of Vanilla UMP protein powder

Carb
1 cup of dry oatmeal

Fat
1/2 cup all natural no sugar added peanut butter or almond butter 2 tablespoons flaxseed (optional)

Flavors
1 teaspoon vanilla extract

Directions
Spray an 8 by 8 dish with Pam. Mix all the dry ingredients together and then add in the vanilla and nut butter of choice. You may also add a touch of water until a sticky dough forms. Spread dough into pan and set in freezer until dough hardens. Cut into aprox 8 -10 squares and wrap bars in foil or little snack bags. Store bars in fridge or freezer and enjoy as a healthy meal replacement on the go.

Shoulders

Warm Up (10 min cardio or stretch)

Routine 3 sets of 15 each exercise (moderate weight)

Shoulder DB Press
Seated DB front raises on incline bench
Wide grip upright row with EZ bar
DB Side laterals - palms facing behind at end
DB Side lateral - palms facing behind the entire movement Front Raise with 10 lb plate rotate hands at top
Rear Delt bent over raise with EZ bar
Rear Flies - Machine

Cool down (5 min stretch)

HIIT Cardio - Airdyne Bike Intervals

Warm Up (5 min)

Invervals (alternating pace 1 min 40 sec and 20 sec) 1:40 min at moderate intensity
:20 at max intensity
Total time: 20 min

Cool down (5 min)

Total Body Blaster

Routine 10 minute run

Weighted Air Squats with medicine ball or 25lb plate x 15 Plyo push ups x 15
Lunges with weighted bar x 15 (each leg)
10 min run
Burpee x 15
Bridge up 1 leg on step 1 up in the air x 15 (each leg) Planks 30 - 30 - 30sec - left side - middle - right side 10 min run
Box jumps x 15
Dips x 15
Cleans or push press with medicine ball or bar x 15
10 min run
10 air squats
5 lunges each leg
5 jumping lunges each leg
5 jump squats

Cool down (5 min stretch)

Rest and Recovery

This is an extremely important part of any training regimen. Your body needs to rest and recover so you can train harder the next day. Here are some things I do daily to make sure I am recovering in the best way.

Ice Baths: After long runs or grueling workouts I will sit in the bathtub and pour 5-6 bags of ice into the water and soak for 20 mins, brrrrrr...
Lights outs: I’m in bed by 10pm and up by 6am. I suggest 8+ hours of scheduled sleep every night.
Black out!: I make my room completely dark. Your body produces melatonin at night and you will get the deepest sleep with no artificial light distraction.

Tip

I write down everything from workouts to diet when I am training for an event. That way I can always look back to see how I can improve or teach others from my own experience.
My personal goal as an athlete and coach is to continue to set higher standards for myself. Fitness and nutrition are not just hobbies; they are keys to a better way of life. I know my challenge is to make this life the best it can be, and I’m blessed to have the ability to help others make their lives more fulfilling as a Reshape Coach with Reshape the Nation.

Advice to the First Time Figure Competitor

Age: 30

Occupation: Fifth Third Bank – Customer Service

Family: Amazing and supportive parents, my sister Elizabeth and brother Mike, and two cats – Bearcat and Buckeye

Residence: Alexandria, OH

Years training: 8

Height: 5'3"

Weight: 106 (off-season), 110 (contest) (ed. note: check it out, Katie gained at least 4lbs of muscle during her contest prep)

Favorite Bodybuilding Meal: UMP “No Bake” Cookies – ½ cup of oatmeal (prepare as directed), mixed with 1 scoop of your favorite UMP flavor, 1 packet Splenda, and 1 tsp peanut butter. Mix together, form cookies and chill overnight. These are delicious and a perfect on the go snack.

Favorite Supplements: I like all the Beverly International supplements I have tried, but I can’t live without UMP! You cannot go wrong with the vanilla, chocolate, or cookies and crème UMP. It really is as good as the reviews. I use it for shakes, pudding, cookies, waffles, and icings. It definitely helps curb my sweet tooth. I also like Muscle Synergy. It gives me a great pump during my workout, tastes great, builds muscle, and helps my recovery time.

What would you recommend to someone who has never used Beverly supplements before: Try them! My first recommendation would be UMP. It tastes good and I doubt you will ever go back to other protein powders. Second, take a look at the website FAQ and match your fitness goals with the supplements suggested. I started with a few basic supplements and have grown my daily supplementation program as training has progressed.

Music: Currently loving Pandora mixes of Lady Antebellum and Jason Aldean.

Most Inspiring Book: Who Moved My Cheese? By Spencer Johnson

Hobby or interests outside bodybuilding: Spending time with friends and family, cooking, traveling, trying new restaurants, and jigsaw puzzles.

Words to live by: Life is too short to be anything but happy.

I remember thinking to myself, “Just go for it. You have nothing to lose.” I sent the email.

It was October of 2011 and my 30th birthday was approaching. I was a single thirty year-old who loved the gym, but hadn’t seen prog-ress in months. I needed a goal. I am very competitive. I was reading a Beverly Nutrition No Nonsense Magazine and came across some articles written by Julie Lohre that piqued my interest. What was all this hype about contests and figure shows? I checked out her website and saw she offered online workout and nutrition programs. How perfect! Could I train for one of these shows? I already knew asking myself that question that I had to do it! So I went for it. I emailed Julie and let her know I wanted to train with her. I sent her pictures so she knew what she was getting herself into, we spoke on the phone, and within a few days had my first workout and nutrition program.

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.”

Become a planner. Plan your meals. Plan your workouts. Plan for show day!
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.
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.
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.
Have fun! You are blessed to be able to take this journey. enjoy it.

From Soccer to Bodybuilding to CrossFit: The Fitness Evolution of Patti Laughlin

No Nonsense Magazine Volume 25 #4

My inauguration into Bodybuilding

I take on a new sport… CROSSFIT

Diet

Training

Supplements

I Continue to Improve

Transforming My Body: From Hating P.E. to Competing in Bodybuilding Shows

No Nonsense Magazine Volume 25 #4

Nutrition

Supplements

UMP Pumpkin Bake Bars

Presentation Tips

Training Routine

Cardio

In Closing

Overcoming Adversity: My Journey to Becoming a Bodybuilding Champion

No Nonsense Magazine Volume 25 #4

DIET

SUPPLEMENTS

Training Schedule

Cardio Schedule

How Bodybuilding Helped Me Live My American Dream

No Nonsense Magazine Volume 25 #3

Diet

Supplements

Workout

In Closing

Meal Plan

Cardio:

It’s NEVER too late to start!

No Nonsense Magazine Volume 25 #2

Diet

Supplement Schedule

Cardio Schedule

Training Schedule

Presentation Tips

In Closing

Contest History

The Big 5-0, Planning to be My Best

No Nonsense Magazine Vol 24, #4

Adding Muscle in the Off-Season

Training Plan

Cardio

My Contest Prep Supplements

In Closing

My Figure Competition Dream

No Nonsense Magazine 2014 Collection

Nutrition

Supplements

Cardio

Presentation

Training

Five Ms Olympia Figure Titles and Fifteen Years with Beverly International

No Nonsense Magazine Vol 24, #4

Nutrition Plan

My Supplements

Training

Cardio

Contest Countdown - 16 Weeks Out Nutrition Plan

Essential Supplement Program:

Presentation Tips

Conclusion

Fitness Nutrition Training and Recipes

No Nonsense Magazine 2014 Collection

Nutrition

Supplements

Recipes

Mental Focus and Visualization

Rest and Recovery

Tip

Advice to the First Time Figure Competitor

No Nonsense Magazine 2014 Collection

Nutrition

Training

Team Fitbody

Advice for a First-Timer