Ten Years and Still Evolving

At a Glance: Sarah Sweis

Age: 34

Occupation: Entrepreneur

Family: married to the man of my dreams, three children, Gus 7, Greyson 6, and Saylor 2. And one very large poodle, Romeo.

Current Residence: Washington, Michigan

Years training: I began consistently going to the gym at age 16, and began competitive bodybuilding at 21.

Height: 5’2-1/2”

Weight: 128 (Off-Season), 120 (Contest)

Favorite clean eating meal: UMP pumpkin pancakes (you have to try these!!!!)

What would you recommend to someone who has never used Beverly supplements before? I always recommend UMP first, but I stand behind every product. You really can’t go wrong.

Music: I have different music for different moods I’m in, usually Lincoln Park or Disturbed for leg days, Iggy Azalea, Nikki Minaj, and Pit Bull for most other days. I’ve also been enjoying motivational videos on You Tube - when I need an extra push.

Hobby: My world revolves around my family. I spend all of my free time doing fun things with my kids. We are a big soccer family, so lots of our time is spent at the fields practicing, playing, or at games.

Words to live by: “Pain is only temporary.” This quote can be applied to so many things in life, its simple and to the point.

My initial introduction to weight training was tagging along with my family to the Vic Tanny spa at an early age. My mom was the sales manager there and would let us in the gym after hours. I loved being in the workout area, picking up different weights, and trying to use the machines. I still love it today.

 

When I grew older I began working as a personal trainer. At the time, a female’s only choice was bodybuilding and I just didn’t think my physique was right for competition. Then I heard about a new division, Figure. I thought, “This sounds like something that might be just right for me.” After attending my first local competition I knew my intuition was correct. I began to train for my first figure competition.

That first competition was scary and thrilling both at the same time. At that time I weighed about 105lbs and placed 5th in my class. After the show two things were sure; (1) I knew I wanted to continue competing, and (2) I needed to focus on improving my physique. Seeing how serious I was, Jesse Dale, the manager of the facility where I worked, recommended I try Beverly International. I’d used various brands of supplements before, but was blown away by the results I got from Beverly.

That was over ten years ago and my physique has improved constantly over the years. I’ve learned and evolved with each competition prep. But, one thing has not changed; I still use and recommend no other brand but Beverly International. As you read on, I’ll tell you more about how I prepared for my latest contest.

Contest Prep Nutrition

Because I tend to stay fairly lean year round I typically start my show prep 8-10 weeks out. I take a very moderate approach to my prep. In fact, not much really changes for me other than slowly adding in cardio and adjusting my supplement regimen at the 6 week mark.

One tenet I follow both off-season and precontest is my family comes first. That means I am careful that my preparation for a contest does not interfere with their lives. Preparing meals in advance is vital. Since I love anything grilled, turkey burgers, chicken, strip steak, and hamburgers (97% lean) are a staple in our house. Along with the grilled meat I also prepare an assortment of grilled vegetables (peppers, mushrooms, onions, and squash). I usually fix two or three days’ worth of meals at one time.

For my contest diet I follow Figure Plan A from the Beverly Pre- Contest Manual, here is a copy of that plan direct from the manual:

Beverly's Figure Plan A

 

Meal 1:
1 whole egg + 3 egg whites, 3oz very lean meat, 1/2 cup oatmeal – (both meat and oatmeal is measured/weighed before cooking)

Meal 2: Choose an option

Option A: Protein shake with two scoops Ultimate Muscle Protein, one tablespoon healthy fat source (olive oil, flax oil, almond butter) or heavy cream plus very cold water

Option B: 1 can tuna, one small apple or orange

Meal 3:
5oz lean meat (chicken or other lean protein source), 1/2 cup cooked brown rice or 4oz sweet potato, 1 cup vegetables or 2 cups green salad with 2 tbsp vinegar and oil dressing

Meal 4:
Two scoops Ultimate Muscle Protein in 16oz water

Meal 5:
6oz salmon or very lean meat (chicken breast, fish, turkey breast, lean beef - sirloin, filet, etc.), 1 cup low carb vegetables and salad with 2 tbsp vinegar and oil dressing

Meal 6:
(This is an option if you reduce meal #4 to one scoop protein; you get to make up the rest with meal #6. Which is better? – Whatever works better for you.)

Option A: Protein Shake or Pudding: 1 scoop Ultimate Muscle Protein, add enough water to make a shake or pudding the consistency you desire

Option B: 6 egg whites with 1 cup of vegetables

This plan provides me with a ton of food, and lots of needed energy. I can honestly say I am never hungry during prep. In fact, I find myself not finishing some meals. I also switch up some of the foods if I become bored. (Jasmine rice, red potatoes, etc.) I also like to keep jello cups (sugar free) on hand in case of a sweet tooth emergency.

Lifestyle Supplements

Supplements have been a key success factor for me. My year round “lifestyle” supplements are Fit Tabs, UMP, Glutamine Select, Creatine Select, and Mass Aminos.
 

UMP - I can’t say enough about this product. I don’t know what I would do without it. I religiously make protein pancakes and shakes for my entire family. The taste is incredible, it keeps you full and is perfect if you need something sweet.

Fit Tabs - No explanation needed here, they are a well-rounded vitamin that everyone should incorporate into their diet.

Glutamine Select - At first I wasn’t noticing much impact from Glutamine Select. Then I stopped taking it! My workouts became less intense; I was sore and run down all the time. Now it’s definitely on my top three list.

Creatine Select - I have only added Creatine Select into my arsenal this past year. What a difference! I have put on five pounds of solid muscle and on my small frame that makes quite an impact.

Mass Aminos - I’ve been taking Mass Aminos year round for years. Amino acids are the building blocks of muscle and I love knowing that I have these working for me day in and day out.

Contest Supplements

At the 6 week point I add in 7-Keto, Lean Out, and Muscularity.
 

7-Keto MuscLean - An amazing product! I get an energy boost and it keeps my metabolism cooking, helping me to get the extra fluff off.

Lean Out - another key product in tightening up. It really takes your body up a notch.

Muscularity - has been a secret weapon of mine. I get an extra sharpness to my physique in just a couple of weeks when I take it.

My Training

My training has evolved over the past ten years along with my body. I used to do a typical gym workout - 30 minutes of cardio, 3 sets of each exercise, a bit of stretching, and go home. Don’t get me wrong, this is a good workout plan, but I got to the point where good wasn’t good enough for me. What about great? I knew I would have to further challenge myself and my training slowly began to evolve. My current workout and cardio can best be described as “quality over quantity”, while continually trying to break through old limits. I set goals for my training and as soon as I achieve one I set a new goal. For example, one of my original goals was to be able to perform one wide grip pullup without assistance. Now I can do ten. My new goal is to do twenty. I use this same goal setting process for nearly every exercise that I do. It could be to achieve a certain number of reps, use a particular poundage, or even reduce rest intervals between sets of a particular exercise.
 

I currently workout six days a week with Sunday off as follows:

Monday: Legs
Tuesday: Back, Shoulders

Wednesday: Chest, Biceps, Triceps
Thursday: Shoulders

Friday: Legs
Saturday: Back

 

Most of my workouts incorporate a variety of basic exercises. I add in ab specific movements a couple days a week. One of my current workout innovations is to alternate various plyometric moves with my standard exercises. Here’s an example of how this works on my Friday leg workout.

• Squats alternated with “low jumping jacks”
• Sumo squats alternated with “woodchopper lunge”
• Seated leg press alternated with “split squat jump”
• Standing hamstring curl alternated with “bench jump squats”
• Lying hamstring curls alternated with various “high knees” exercises

Note: you can Google these exercises to view proper performance. Work into them slowly. At first, you might want to do each plyo exercise for 15 seconds. Slowly work up to 30-45 seconds per exercise. A great device to measure your “work” and “rest” intervals is the Gymboss. I’ve been using mine every workout to set predetermined rep and rest times.

Cardio

My cardio is minimal compared to many competitors’ standards. Off season I do 15-20 minutes, 4-5 days a week. Precontest I typically do 20-40 minutes, 5-6 days a week. I add it in a little at a time to make sure I don’t compromise my hard earned muscle. I tend to use the stair mill most often and work in 1 minute on - 1 minute off intervals. I also enjoy spinning and doing lunge intervals on the treadmill at a high incline.

In Closing

I often have people asking me why I work out as hard as I do. Well the answer is simple, “It’s fun!” If I could give one piece of advice to people looking to change their bodies it would be, “Get comfortable with being uncomfortable”. Figure out what will inspire and motivate you and keep that in your mind every day. Don’t set an end goal or a finish line- reach one goal, set a new one, and keep going.

BEVERLY’S BEST Gain Muscle & Lose Fat Nutrition & Training Plan

We published one of our best Nutrition, Training, and Supplement plans for females. But, we didn’t want to leave you guys out so here we present our best “Gain Muscle / Lose Fat” nutrition program for males along with a workout designed especially for naturals to develop muscle size and strength while expediting fat loss.

 

Nutrition

 

 

Gain Muscle and Lost Fat Nutrition Plan
 

Meal #1: 1 whole egg + 3 egg whites, 5oz lean meat, ½ cup oatmeal


Meal #2: Protein Drink: 2 scoops Ultimate Muscle Protein, 2 tbsp healthy fat (almond butter, flax oil, olive oil or heavy whipping cream), add enough water to make a shake the consistency you desire.

Whole food option: 8oz lean beef, 1 apple


Meal #3: 8oz lean meat, 6oz sweet potato or 2/3 cup cooked brown rice, 2 cups vegetables (broccoli, etc.), salad with 2 tbsp dressing


Meal #4: (same as meal #2)


Meal #5: 8oz lean meat, 2 cups vegetables, salad with 2 tbsp Newman’s Own vinegar and oil dressing


Meal #6: (if you weigh 185lb or more): Protein pudding – mix two scoops Ultimate Muscle Protein in a bowl with just enough water to make a pudding texture. Add 1 tbsp of almond butter, walnuts, or heavy cream.


Beverages: Make sure that you drink at least six to eight 8oz glasses of water each day (that’s four 16oz bottles). Watch out for empty calories in the liquids you drink, juices and regular soft drinks will sabotage your progress. Limit beverages to water, coffee, unsweetened tea, diet sodas, and Crystal Light.


Gain Muscle and Lose Fat Supplement Plan

 

 

ESSENTIAL: Ultimate Muscle Protein (UMP), Mass Amino Acids, Ultra 40
 

UMP: Start with two containers (stick with your favorite flavor or mix it up for variety) and take it as recommended in the meal plan.

Mass Aminos and Ultra 40: Start with one bottle each of Mass Aminos and Ultra 40. (Note: see how Aaron Whitten added 20lbs of muscle naturally using this time tested, proven effective muscle building stack in the “Article” section of BeverlyInternational. com.) You should take 1 tablet each of Mass Aminos and Ultra 40 for every 10 pounds of bodyweight. If you weigh 180lbs that equates to 18 tablets each per day or 3 or 4 with each meal or shake.

 

OPTIONAL: Quadracarn, Muscle Synergy, Creatine Select, Super Pak
 

Over 35: Quadracarn for anti-aging, hormone support and recovery benefits. Take 3 tabs twice daily with meals 1 and 5 for increased recovery, fat loss and muscle building. Add 3 additional tablets on training days with your pre-training meal.

Over 50: Muscle Synergy for its muscle preservation properties.

Added strength: Creatine Select is the perfect add-on to the Essential stack.

General health benefits: Super Pak with your first meal every morning.

 

SPECIAL FOCUS ON WEIGHT GAIN OR FAT LOSS
 

Need to gain weight: Add a Mass Maker Ultra shake (before and/or after your workout) to the above meal plan and Essential supplement stack.

Need to cut fat: Add 2 Lean Out with meals #1, 3, and 5 to the Essential supplement stack.


The Best Muscle Size Workout for Naturals

 

 

This workout program is based around a 1 on/1 off, 1 on/2 off training split. This type of split allows you to work really hard, yet still get maximum recovery. This routine has produced WONDERS in size and strength gains across a wide range of population bases. Chances are it will do the same for you.

 

Muscle Size Workout
 

DAY ONE: CHEST, TRICEPS
• Bench Press: (3 warm up sets of 20,12, and then 6-8 reps);  work sets: 2x6 with 80% of your 1-rep max (1RM); 2x3 (90% 1RM); rep out for 1 set of 8-15 (60-70% 1RM)
• Low Incline DB Press: 1x12-15 (warm up); 2x6-9 (enough weight to fail before 10)
• High Incline DB Press: 3x6-9
• Triceps Pushdown: 1x10 (warm up); 2-3 sets of 6-8 reps
• Pullover and Press: 1x10 (warm up); 2x8-12
• Alternate DB Curl: 2-3 sets of 8-12 reps
• Crunches: 3-4 sets of 15-25 reps


DAY TWO: REST


DAY THREE: LEGS, BACK
• Squats: (2 warm up sets of 15 and then 10 reps); work sets: 3x6-8 (75% 1RM); 1x10-15 (65% 1RM and add 5 half squats at the end of the set); 1x15-25 (50% 1RM and again, add 5 half squats at the end of the set)
• Leg Press: (2 warm up sets of 20 and then 10 reps); 3-4 sets of 6-10 reps (add weight each set and go to failure)
• Bent-Over BB Row or DB Row: 1x12 (warm up); 3x6-10
• Lat Pulldown: 1x15 (warm up); 2-3 sets of 8-12 reps, to failure


DAYS FOUR AND FIVE: REST


DAY SIX: CHEST, SHOULDERS, BICEPS
• DB Bench Press: 1x15 (warm up); 3-4 sets of 6-8 reps to failure each set; 1x15 (for pump)
• Front DB Raises: 1x15 (warm up); 2-3 sets of 8-12 reps
• Shrugs: 1x20 (warm up); 3x8-15 (increase weight each set)
• Straight Bar Curls: 1x20 (warm up); 1x10-15 (to failure); 3x8-12 (to failure)
• Hyperextensions: 2 sets-max reps
• Crunches: 2 sets-max reps


DAY SEVEN: REST


DAY EIGHT: LEGS, LOWER BACK
• Leg Extension: 5x12-16, superset with Front or Smith Machine Squats: 5x8-12
• Leg Curls: 3x10-15, superset with Deadlift: 3x8-12
• Seated Calf Raise: 3x10-15 (add partials at the end of each set)


DAYS NINE AND TEN: REST, AND THEN START OVER WITH DAY 1 WORKOUT

A Note about Poundage Progression:

Here are some guidelines you can use to get the most out of your “Muscle Size” workout. Increase the poundage a small amount (and don’t be afraid to use the 2.5lb plates) the next workout if:

• A. Rep range is 2x6 or 2x3 –and you can successfully get 6 reps (or 3 reps) on both sets
• B. Rep range is 6-8 or 6-9 – and you can get the top number on the 1st set, and 6 or more on each of the remaining sets. Ex: 9,7,6.
• C. Rep range is 8-12 and you can get 12 on the 1st set; or rep range is 10-15 and you get 15 on 1st set, etc.

If you want to gain muscle and strength, while losing fat give this program a try for 16 weeks. If the workout is more than you are accustomed to, start with 1 or 2 less work sets on each exercise. Then gradually work into the full routine. But, even if you are used to training more often or with more volume, please don’t add anything to the routine. It is tested and proven to be one of the most effective workout plans ever. Combine the “Best Muscle Size Workout Plan for Naturals” with the “Gain Muscle and Lose Fat” nutrition and supplement plan for the next 4 months and be ready to see a dramatic positive change in your physique, body composition, and strength.

Beverly International’s Trim and Tone Figure Plan

In this article we want to share one of Beverly International’s best “Tone and Trim” Nutrition and Training Plans. The nutrition, training, and supplement plans work synergistically to help you lose fat, while at the same time adding strength and lean, shapely muscle. It’s time tested and has proven extremely effective for females who want to get on the fast track to their ideal body.

 

Nutrition

 

 

Trim and Tone Figure Nutrition Plan
 

Meal #1: Protein Source (choose 1 or 2 from the list below) along with ½ cup oatmeal
A. 1 whole egg + 3 egg whites
B. 1 scoop Ultimate Muscle Protein
C. 3oz lean beef or chicken breast


Meal #2: 2 scoops Ultimate Muscle Protein, 1tbsp healthy fat source (olive oil, flax oil, almond butter or heavy cream)

Whole Food Option: 1 can or pouch tuna, one small apple or orange


Meal #3: 5oz lean meat, ½ cup cooked brown rice or 4oz sweet potato, 1 cup green vegetables or 2 cups green salad with 2 tbsp vinegar & oil dressing


Meal #4: 2 scoops UMP in water


Meal #5: 6oz salmon or very lean meat (chicken breast, fish, turkey breast, lean beef – sirloin, filet, etc.), 1 cup low carb vegetables, and/or salad with 2 tbsp vinegar and oil dressing

• Consume at least 2 liters of water each day.


Trim and Tone Figure Supplement Plan

 

 

Now, we’ll take a look at the best supplement program to achieve your goal of a tight, fit physique. We’ve listed two levels, Essential and Advanced. Choose the one that best fits your budget and time line. We recommend you start with “Essential” for at least one month. Then add the supplements in the “Advanced” category during the 2nd month.

 

ESSENTIAL: Ultimate Muscle Protein (UMP), Lean Out and 7-Keto MuscLean
 

UMP: Start with 2 containers of UMP (pick your favorite flavors, and be sure to mix it up for variety). Use 2 UMP shakes  daily as directed in the Trim and Tone meal plan.

Lean Out and 7-Keto MuscLean: Start with two bottles of each. Take 2 Lean Out with each and every meal. The full dose of 7-Keto is 3 capsules 2x daily about 6 hrs apart. Meals 1 & 3 would be a good time to take 7-Keto. If you have a caffeine sensitivity, begin with 2 capsules 2x daily and work your way up to the full dose.

 

ADVANCED: Glutamine Select or Muscularity
 

Glutamine Select or Muscularity - to accentuate lean muscle retention and building (choose Glutamine Select if you prefer a powdered drink mix or Muscularity if you prefer capsules)

 
Glutamine Select: Mix 1-2 scoops in water and take during training (and between meals if you need something to help with cravings and hunger).

Muscularity: Take 2 or 3 capsules with each and every meal and shake.


Trim and Tone Workout Plans for Females

 

 

Trim and Tone Course #1
 

For beginners or those who have taken an extended lay off from the weights

If you’re new to weight training or have had an extended lay off, here is a routine that will help you get started on the road to your best you. You’ll be using a total body workout 3 days a week.

Don’t be misled into thinking you need to focus on certain muscle groups with different exercises each workout. Working your total body each workout has numerous advantages at this stage of your program. By working large muscle groups (legs, glutes, back, and chest) each workout you’ll burn more calories and increase your strength much faster. You’ll also be learning to work hard and use your body as a unit. You can do all these exercises at home with a barbell or dumbbells and a bench.


Exercise Sets Reps
Squat 3 8-12
Deadlift 3 6-10
Bench Press 3 8-12
Bent Row 3 8-12
Shoulder Press 3 6-10
Curl 3 8-12
Crunch 2 12-15
Leg Raise 2 12-15


If you work hard on these exercises, you  will experience noticeable results by week 4. You should try to complete this course of exercises in 45 minutes each workout.

Add weight whenever you reach 10 or 12 reps in  perfect form on all 3 sets. On abs, continue to add reps until you reach 25 per set.

 

Trim and Tone Course #2
 

For females with weight training experience or who one day would like to compete (or look like you could if you wished to)

Your weight training goal for this program is to improve your muscularity, muscle tone, and separation while developing an athletic looking physique. Train with weights 5 times per week Monday through Friday. You can adjust the days as necessary but really try to get in 5 training sessions per week. We’ll be focusing on the parts that are especially important for achieving a “Figure/Physique Competitor” like look - the legs, back, shoulders, and arms (and of course abs and glutes).


• Day 1: Legs (Quad emphasis)
• Day 2: Back / Delts / Biceps
• Day 3: Chest / Triceps
• Day 4: Legs (Glute / Hamstring emphasis)
• Day 5: Back / Delts / Arms


In this program you’ll use the most effective progression scheme, the Double Progressive System. After a warm-up, use the same weight for all sets. Start at the low end of the suggested rep range. Gradually increase the repetitions, usually adding one rep each week until you reach the top number of suggested reps for each set of a particular exercise. Then add weight and start over at the lower end of the rep scheme.

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

 

Trim and Tone Course #2 (continued from above)

Monday: Legs (Quad Emphasis) Amount
Leg Press 3 x 10-15 reps
Squats 3 x 8-12 reps
Hack Squat Machine 3 x 10-15 reps *do the Hack Squats as One and One Half Reps. This means go all the way down below parallel with your quads, then come half way up, then all the way back down, and then all the way up. This equals 1 repetition.
Stiff-Legged Deadlift                                                                                                                                                                                                            3 x 12 reps
Leg Extensions 3 x 12 reps
Abs for a total of 8 sets of 25-50 (use any variety of exercises you want)

Tuesday: Back, Delts, Biceps (Light Day) Amount
One Arm DB Row 3 x 8-10 reps
Pulldowns 3 x 8-12 reps
Seated Cable Row 3 x 8-12 reps (or do any seated machine row)
DB Lateral Raise 3 x 10 reps each way (bent-over lateral, side lateral, front raise)
Cable Curl 3 x 8-12 reps
Incline DB Curl 3 x 8-10 reps
Calf Raises for a total of 6-8 sets of 15 reps on any combination of machines

Wednesday: Chest, Triceps Amount
Incline DB Press 4 x 6-10 reps
Flat Dumbbell Press 4 x 8-12 reps
Pec Deck 3 x 8-12 reps
Tricep Pushdowns 4 x 8-12 reps
Lying Tricep Extension 4 x 10-12 reps
Abs for a total of 6 sets of 15-25 reps

Thursday: Legs (Glute Emphasis) Amount
Romanian Dead Lift 3 x 10-15 (superset with next exercise)
Wide Leg Press 3 x 10-15
Leg Curl 3 x 6-8 (superset with next exercise)
Walking Lunge 3 x 12-15 steps with each foot
Leg Extension 3 x 12 (superset with next exercise)
Smith Machine Squat 3 x 12 (do not lock knees at top)
Calf Raises for a total of 6-8 sets of 15 reps on any combination
of machines

Friday: Delts, Back, Biceps, Triceps Amount
Shoulder Press 3 x 6-10 (superset with next exercise)
Lat Pulldowns 3 x 8-12 reps
Upright Row 3 x 8-10 (superset with next exercise)
Straight-Arm Pulldowns 3 x 10-12 reps
Bent Over Laterals 3 x 10-12 (superset with next exercise)
Seated Cable Row 3 x 8-12 reps
Barbell or EZ Curl 3 x 6-10 reps (superset with next exercise)
Close Grip Bench Press 3 x 6-10 reps
Concentration Curl 2 x 10-12 reps
Bench Dips 2 x 10-15 reps
Abs for a total of 8 sets of 25-50 (use any variety of exercises you want)

Your training is very important, but it’s the Trim and Tone Nutrition and Supplement plan that will account for up to 80% of your results, so please take it very seriously. Follow it as close as possible to the letter each day. Prepare your food in advance and steel up your self-discipline. Decide that you will persevere and succeed. You can do it!