Becoming a Better Me!

At a Glance: Susan Ramsey

Age: 36

Occupation: Radiologic Technologist and Certified Personal Trainer

Family: Married to my high school sweetheart, Clint. We broke up senior year and reunited 10 years later! We have two sons, ages 6 and 3.

Current residence: Montgomery, IN

Years training: 5+

Height: 5'4"

Weight: Off Season - 125 lb, Contest - 110 lb

Favorite fitness meal: 30 grams old fashioned oats mixed with 1 scoop UMP Cookies & Crème. Or 4-6 oz lean meat, 130 grams sweet potatoes, steamed asparagus and Brussels sprouts.

Favorite Supplement: UMP! The shakes taste like a milkshake and help curb any sweet craving. My sons even love UMP shakes (especially chocolate)! I also like to take a small spoonful of the chocolate UMP and mix with my coffee. Tastes like a café mocha.

What would you recommend to someone who has never used Beverly? If you have never used Beverly products, I highly recommend starting with their protein powder. Beverly UMP is hands down the best tasting protein powder out there! It does not leave a nasty aftertaste, and it legit is like having a treat. You can also bake healthy goodies with it.

Music: I like a wide variety, but I am a huge George Strait fan.

Most Inspiring Book: The Bible

Hobby or Interests outside bodybuilding: Hanging with my family, reading, watching Dateline, and tending to my flowers/garden.

Words to live by: Every opportunity is an experience to learn.

 

I have always enjoyed fitness, but it was mainly cardio and only occasionallylifting a light dumbbell. After having my first son in 2012, I decided to get my body in shape. That’s when I discovered weights and fell in love with them! My body started changing, I finally began to see some muscle tone. For years I would scroll through social media, jealous of the women who were on stage and wishing I could be like them.

In 2015, while I was very pregnant with our second son, I expressed my desire to compete to my husband. Without hesitation, he encouraged me to go for it as soon as I could after having our baby. So in 2016, I competed in my first show. (I went to a show in a different state so no one would know me). I placed and since then have fallen in love with the sport. I love the idea of working on becoming a better me and seeing the results! My latest competition was May 4, 2019; I competed in the Indiana Muscle in Evansville, IN. I placed 3rd in Masters, 2nd in Bikini Novice B, and 2nd in Bikini Open B.

When the word got out that I was a competitor, women began asking about my workouts. Throughout the years my husband and I had turned half of our basement into a home gym. With both of us working full time and having two small children, going to a gym was not doable. So I thought, "Why don't I start training women here?" I trained my first group session on January 3, 2017. I only had a few women in the beginning, but I absolutely loved it! Soon after, I became a certified personal trainer. My clientele has grown thanks to word of mouth, and I now have 50+ clients. The past two years I have been working full time and running my fitness business part time. After a wonderful 13 years working in radiology, I resigned in May, 2019 to focus on my growing personal training business. It brings me so much joy to see the women I train become more confident, stronger, and learn to live a healthier lifestyle.

My classes are strictly strength training. I have found that most women do not feel comfortable lifting weights in the gym and will just go to the cardio machines. My goal is to educate them on what to do and give them the confidence they need in order to achieve their goals.

I thank God daily for blessing me with this opportunity. I preach to my clients, fitness is a lifestyle, not a seasonal hobby.

In the remainder of this article I will discuss my own personal competition training, diet and supplement programs. I hope that you will be able to incorporate them into your own physique improvement plan.

 

Training

I wake up at 4am every day to get my workout in. It is important to have that time to work on becoming a better me. Plus, I sleep better at night! Here’s a workout that has given me great results!

Monday:back

Exercise SetsReps
Lat Pulldowns412
Seated Cable Row412
Bent Over DB Row412
Pull-Ups4Failure
Close Grip Pull Downs412
Rower- As fast as I can for 15 minutes

 

Tuesday: Glutes and Quads

Exercise SetsReps
Leg Extensions510
Wide Stance Leg Press412
Squat410
Hip Abductions415
Barbell Hip Thrusters415
Cable Kickbacks412

 

Wednesday: Shoulders

Exercise SetsReps
Dumbbell Lateral Raises412-15
DB Shoulder Press412
Cable Upright Rows415
Plate Front Raises412
Cable 1-Arm Laterals410
Rear Delt DB Fly412

 

Thursday: Triceps and Biceps

Exercise SetsReps
Triceps Press Down510
Triceps Bench Dips510
1-Arm Triceps Pulldown412
DB Overhead Extensions412
Biceps Curls412
Cable 1-Arm Curls410
Hammer Curls412

 

Friday: Chest and Core

Exercise SetsReps
Smith Bench Press412
Seated Chess Press412
Incline DB Chest Press412
DB Flye412
Hanging Leg Raises412
V-Ups Holding A Weight415
Crunches425

 

Saturday: Shoulders, Glutes & Hamstrings

Exercise SetsReps
DB Lateral Raises412
Kettle Bell Upright Rows412
DB Shoulder Press412
Barbell Hip Thrusters412
Hip Abductions320
Romanian Deadlifts412
Hamstring Curls412
Bulgarian Split Lunges412

 

Sunday: Rest

 

Cardio

Off season I do cardio 25-30 min 2-3x a week. During competition prep I will spend my lunch hour getting it in. I do walking on an incline or the elliptical. I have found that strength training is what gives me the best results. When I used to concentrate on cardio and restrictive eating, I had little results. Speaking of eating…

Diet

I track macros, and I love making my meals healthy, yet fun. I allow one cheat meal a week, and I drink at least 1 gallon of water a day. Meal prepping is so important to me! Every Sunday I prep my foods for the week, and it helps me stay on track. Consistency is the key, and I train and eat well all year round. Here’s a typical pre competition diet day.

Meal 1: 30 grams old fashioned oats with 1 scoop UMP Cookies & Crème (optional add 1/4 cup blueberries)

Meal 2: 1 cup egg whites, 1 whole egg, handful of spinach plus 3 slices turkey bacon, and 1 slice Ezekiel raisin bread toast

Meal 3: 4-5oz lean ground turkey, 130 grams sweet potatoes, 85 grams steamed Brussels sprouts, and 50 grams steamed asparagus

Meal 4: 2 rice cakes with 2 tbsp natural peanut butter or a honeycrisp apple

Meal 5: 4-5oz chicken breast, 1 cup steamed veggies, 40-50 grams avocado and either 1/2 cup rice or 65 grams potatoes

Meal 6: Protein shake using 1 scoop UMP Angel Food Cake, 8-10 oz water, handful of ice, and 4-5oz frozen strawberries

UMP Protein Waffle

Here’s one of my favorite recipes – and it’s good off season or pre-contest.

  • 1 scoop UMP Angel Food Cake
  • 1 whole egg
  • 1/4 tsp baking soda

Add a small spoonful of unsweetened applesauce or a splash of low fat milk.

Mix really well with a spoon. The mixture will be a small, sticky blob, but after you place it in a heated waffle maker it expands into a nice waffle!
I sometimes add fruit to my mixture. Make sure the waffle iron is well heated and sprayed with a nonstick cooking spray before you start!

 

Supplements

 

 

 

I don’t think I could have had the success that I’ve had without Beverly International supplements. Here’s my daily “go-to” supplement regimen.

UMP: I love making protein waffles, adding UMP Cookies & Crème to my morning oatmeal, and making protein shakes using frozen fruit.

Lean Out: I use Lean Out throughout my entire competition prep. I take 2 capsules 3 times a day with meals. It definitely helps me burn fat and “lean out” for the stage.

Glutamine Select (my favorite is their NEW flavor, Wild Berry): I love drinking a scoop or two of Glutamine Select post workout and between meals. Tastes so good!

Ultra 40: Building muscle does not come easy for me. Ultra 40 has helped me put on mass where I needed it, and it gave me the endurance I needed for my workouts. I take 9 tablets a day, 3 with 3 of my meals.

Muscle Synergy Powder: I love drinking this on my arm and shoulder day. It helps give me a good pump plus I really like the lemony taste.

 

In Closing

My advice to those who are wanting to compete is to know going in that the last few weeks of contest prep are mentally and physically tough. Also make sure you are ready for the self-discipline to be patient and trust the process. Finding time to get all of your workouts and cardio in while having a family and working can be tough. I recommend giving yourself one hour a day to dedicate to your training. As prep goes along, the cardio increases, and that is when I would squeeze in what I could during my lunch break or just 20-30 minutes at night.

Finally, my health is very important to me. Cancer runs strong in my family. I lost my mom to ovarian cancer. I know that to keep my body healthy, I have to make it a priority to take care of myself. There is no excuse to not move your body and eat well. If you feed your body crap, you will feel like crap. Besides maintaining a healthy diet, I fuel my body with Beverly supplements. I am a huge fan of the Beverly products because they are natural and they have really helped me achieve my goals.

I know that most women are busy with work, family, and just life in general. I am here to show you that you can make time to work on a better you. I offer online personal training to those who are not able to attend my classes. My contact for online training is susanramseyfitness@yahoo.com.

Posted in 2019 Collection.