Fitness Nutrition Training and Recipes
No Nonsense Magazine 2014 Collection
By: Danielle Intemann
At a Glance: Danielle Intemann
Occupation: Health & Wellness Coach
Hometown: Scottsdale, AZ
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.
I am a big fan of carb cycling (high and low carb days) to keep my metabolism guessing.
Low Day (Mon, Tues, Thurs & Fri)
Fit French Toast (see recipe);
1 cup organic berries
Popeye Punch (see recipe)
5oz lean protein (turkey, chicken or fish); 2 cups veggies; 1/2 cup of black beans or lentils; and 1/4 avocado
1 1/2 scoops UMP blended with water; 2 oz almonds or other raw nuts.
5oz lean protein (turkey, chicken or fish); 2 cups veggies; 1 oz Udos oil
High Day (Wed, Sat & Sun*)
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.
Homemade Protein Bar (see recipe); 1 piece of organic fruit.
1/2 cup beans or lentils; 1/2 quinoa; 1 Ezekiel tortilla; 2 cups veggies; 1/4 cup hummus.
1 ½ scoops UMP blended with 1 cup Almond milk; 1 cup berries
5oz lean protein (turkey, chicken or fish); 2 cups veggies; 1/4 cup raw nuts or seeds
1 reward treat on Sundays 🙂
UMP Vanilla & Chocolate - meals 2 & 4
Lean Out - 2 each meal and pre workout
7 Keto MuscLean - 2 capsules before breakfast 2 before lunch
Digestive Enzymes - 1 at meals 1, 3 & 5
EFA Gold - 1 capsule at meals 1, 3 & 5
Glutamine Select - sip on while training
Density or (Muscularity) - 2 tablets (or capsules) 3 times daily with meals 1, 3 & 5
Popeye Punch Green Smoothie
1/2 scoop UMP Vanilla
1/2 cup frozen strawberries
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)
1/4 avocado or 1oz coconut oil
1 tbs ground flaxseeed
6-8 oz Almond Milk
dash of Cinnamon
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.
Fit French Toast
4:1 egg whites to whole egg
½ scoop UMP vanilla
2 pieces of Ezekiel® bread
1 cup fresh organic berries
dash of Cinnamon
Beat eggs and UMP together then add cinnamon. Soak bread in egg batter and then cook on stove over medium heat until golden brown. Top with fresh organic berries.
Homemade Protein Bars
2 scoops of Vanilla UMP protein powder
1 cup of dry oatmeal
1/2 cup all natural no sugar added peanut butter or almond butter 2 tablespoons flaxseed (optional)
1 teaspoon vanilla extract
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.
Mental Focus and Visualization
This is critical to reaching your goals and being successful at any sport or com-petition. You have to believe it to achieve it. Your thoughts are a very powerful force and the types of conversations you have with yourself can either make or break you. I always keep a positive mental attitude, it’s the only thing that gets me through the pain of training hard. I also will visualize myself on stage or running through the finish line.
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.
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.