My First Figure Overall after a Five-Year Layoff

Age: 43

Family: Supportive husband, Nick

Occupation: Exercise Physiologist in Cardiopulmonary Rehab and National Board-Certified Health and Wellness Coach

Residence: Brunswick, Ohio

Years training: 20 years

Height: 5'8.75"

Weight: 160 (off-season), 138 (contest)

Favorite Bodybuilding Meal: Oatmeal and egg/egg white, veggie bake with Beverly International Glutamine Select

What would you recommend to someone who has never used Beverly supplements before? I have used many Beverly supplements, and each one has had noticeable benefits. The UMP protein tastes fantastic! Their Super Pak vitamin/mineral pack is amazing, and I have noticed huge improvements in my physique and workouts when using it. I also use Glutamine Select, Quadracarn, Lean Out, and Density daily.

Music: Variety, but usually hip-hop music

Most Inspiring Book: Anything to do with a positive mindset and inspiration

Hobbies outside of bodybuilding: Traveling, hiking, reading, rowing, painting, connecting with other like-minded people in bodybuilding or through wellness coaching, love learning and studying my passion of coaching/wellbeing, listening to music, anything in nature, art, or being creative.

Words to live by: "If you don't like something, change it; if you can't change it, change the way you think about it." Mary Engelbreit

Working out has always been a hobby for me. I started young; I would go up in the haymow of our barn in St. Marys, Oh, after doing my chores. I would use my brother's weight set or instruct my younger sister through a Bootcamp. By the time I was in high school, I could see the muscles in my shoulders and arms. I joined the weight lifting club and was a sprinter on our state track relay team. From there, I was hooked! I went on to be on the women's crew team at the University of Dayton. Pushing boats over our heads and training through some grueling Erg Sprints helped me further develop my back and shoulders. To this day, 21 years later, I still use my Concept2 as part of my training!

I studied exercise science at the University of Dayton because I wanted to learn all I could about working out and the science behind being my best and helping others feel their best. After college, I went on to do a couple of sprint triathlons, half-marathons, and two marathons. I thought running marathons would make me the most elite athlete mentally and physically. However, I noticed that I would run for hours and then want to eat everything in sight. I soon realized that I needed to change my routine to achieve the balance and physique I wanted.

I began reading Beverly's No Nonsense magazine and started changing my nutrition and training. I began using Beverly supplements, following some of the nutrition and training protocols and recipes in the magazine. I soon realized that my physique was improving, and my clothes were fitting much better. I liked the shape and the definition I saw in my body.

I realized that I was not eating enough protein to support muscle recovery, ward off hunger, and keep me satiated. I began adding more strength training to my routine and additional Beverly International supplements. My physique was transforming. My friend Mary encouraged me to step on stage to do my first competition in 2009. I worked with Jen Hendershott, who was a great inspiration and coach! From there, I worked with Jason Theobald at Scooby Prep and placed 6th in my class at Jr USAs in 2011. I took a couple of years off and again qualified for nationals at the Kentucky Muscle in 2015. From there, I took five years off to build more and round out my legs. I decided to make a comeback in 2020 with See You Later Leaner, Adam Atkinson.

All my years of pushing hard in the gym paid off! The pandemic hit during my prep, and all of the gyms shut down. My husband and I put our home gym to work. I began doing pull-ups on a bar over my doorway and squats at every conceivable angle to build my quads. I gave up stops for coffee after work and did tons of walking in my neighborhood with my husband. We got creative with workouts, and I kept my head focused on my goal sticking to my diet through all of the frustrating, isolating days of the pandemic.

It all paid off when I took the top of my classes and Masters Overall Champion at the Natural Ohio in Cleveland. Then, I won my first Open Figure Overall at the Kentucky Natural! 2020 became the year I sparkled and reached what I set my mind to do! All the years of training and nutrition paid off!

Supplements

I highly recommend Beverly Supplements because they are high quality, and I notice improvements in my physique, adherence to my plan, and mental clarity when I use them.

Glutamine Select: I love adding Glutamine Select into my cream of rice or oatmeal with a dash of cinnamon, nutmeg, and french vanilla stevia. This helps me keep sweet cravings down all day! I also take a scoop before training at night or to combat cravings in the evening.

Quadracarn: Take 3 upon rising for mental clarity, sense of wellbeing, and to feel great for the day and 3 more before training for energy and vascularity.

Lean Out: I take 1 capsule with each meal and 2 with the last meal of the day to help with any cravings into the evening.

Density: I start with 3 tablets upon arising and 3 tablets before workouts. As the show day comes closer, I increase to 6 tablets pre-workout. Density is a definite help when calories are low, supplying my muscles with building blocks they need to get through another lifting session.

Cardio

I would start all my cardio workouts with an intense warm-up on my Concept 2 rower in my basement of 2500 meters in around 10 minutes. This really gets the blood pumping!

Burner workouts were put out during COVID quarantine times by my team, See You Later Leaner, and I would do these in my basement with my husband (CrossFit style workouts). I did these about twice per week.

As my show got closer, I switched to walking 20 minutes in the morning before work and another 20 minutes with my husband after work.

1-2 times per week, I did five sets of HIIT training, 45 seconds on and 15 seconds off of the following:

Tuck jumps - Squat jacks - Burpees - Mountain climbers - Kettlebell swings

Training

I like being in the gym so much that it was tough for me to learn to take "off" days. I've listed an advanced workout that I use when preparing for a contest. I perform 3-4 sets of 8-15 reps for each exercise listed in contest mode. For an intermediate workout, choose four exercises for legs, back, shoulders, and glutes, and two exercises for biceps and triceps. If you are unsure how to perform any of the exercises listed, Google them. You might find something new to add to your workout.

Day 1 Quads

Squats Feet elevated squats toes straight ahead, knees over toes
Squats Feet elevated squats toes out, knees over toes
Ball Squeezes for inner thighs
Wall Sits 1-2 minute holds
Jumpies
Single Leg Step Downs
Sumo Squats
Bulgarian Split Squats

Day 2 Shoulders

Upright Rows
Bent-Over Reverse Flyes
Lateral Raises
Empty Can Raises
Front Plate Raises
Shoulder Press
Urlachers
Banded Shoulder Exercises
for rear delts

Day 3 Back / Biceps

Upright Rows
Bent-Over Reverse Flyes
Lateral Raises
Empty Can Raises
Front Plate

Presentation Tips

Posing and stage presence are key. "Head up, chin up," Fran Chot Thomas (of See You Later Leaner) told me, and I will never forget that before going on stage. Remember to face the judges, even if you are at the end of the line on stage. You want to angle your body so you face the judges and not the audience. I focus on practicing vacuums and pulling my lats out. Always smile, as that is your best attribute- I would tell myself to have fun and SHINE! I felt more comfortable practicing at home than I did at the gym.

In Closing

Mindset is crucial, and as a wellness coach, I tell my clients and patients to write down their goals and WHY. You must believe in yourself and do the small behaviors that create the big changes over time. You must see yourself succeeding before you actually do. Visualization is key! My friend Mary used to tell me, "fake it till you make it."

I cannot thank my husband enough for his support during my prep. He purchased several items for our home gym that made it possible to fit my workouts in no matter what-even now! Coach Adam Atkinson held my dream and believed in me even when I doubted myself. His positive coaching helped me stay positive throughout my long year of prepping for my comeback to the stage.