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Information
Born in: 1979
Country of origin: United States
Occupation: Fitness Model/Sponsored Athlete/IFBB Bikini Pro/TV Host
Competition weight: 55 kg/ 123 lbs
Off-season weight: 58 kg/ 130 lbs
Height: 167 cm/ 5’5”
Interview
– Tell the readers some brief details about you before we get started.
I am a 9 Time Ifbb Pro Bikini Champion. I am a Team BSN Sponsored Athlete. I host several TV Informercials in the Fitness Industry. I am a 6 time Fitness Cover Model and known in the industry for my “glutes”. I sell training videos from my website on how I get those Fame-worthy glutes and I started my career as a Professional singer.
– How and when did you get started in health and fitness
At the age of 18, I was living in Orlando Florida where all of the bands were coming from, NSYNC, Backstreet Boys, etc. They started an all girls group and I was one of the original member along with Britney Spears. They gave us a gym membership to stay in shape and help with our cardio for singing and dancing. The moment I stepped foot in a gym, I fell in love. Competing became the next thing to do as it fuses my 2 passions…fitness and the love of being onstage. I’m a born entertainer.
– What mistakes you used to do when you began?
1.)Overtraining.
2.)Only training body parts I could see, like biceps, no back, quads, no legs etc…
3.)I used to eat too many shakes and bars relying on knowing my caloric intake and protein from them. I now eat whole foods mostly all my meals, full body train with lots of rest and recovery.
– What is your diet like?
I eat clean year round. When I’m not prepping for a show, I still eat several meals a day, just not as strict. If I get 4 or 5 instead of 6 thats ok, I just make sure to get tons of protein year round. Off season(which isnt a huge time frame) I eat more calories, more variety, and have more balance and freedom in my diet( I often tweet and blog about my off season loves of wine, dinners out and Ben&Jerrys) I make sure to enjoy my off time so that when Its back to prepping, I am fully ready both physically and more important mentally. Competing is a hard thing. Theres lots of being hungry, tired, deprived, etc.. I make sure to get a lot of rest and good food and fun in, so that I am fully focused to be 100% strict and disciplined. To me , its a switch, when I know my goal, which is alwasy to win a show, I go into robot mode. I dont care how hungry or tired I am. I am too focused. But a basic diet is lots of protein from chicken, fish, turkey, eggwhites and protein powder. Good slow carbs in moderation of oatmeal, sweet potatoes, brown and back rice, ezikiel bread, and healthy fats from all natural nut butters, oils, avacados, and flax and chai seeds. I limit processed foods and sugars.
– What is your typical workout routine?
Off season I’m no cardio and 4-5 days of lifting ,with Bikram yoga 3 days a week. On season I’m 5-6 days of cardio depending on where I’m at anywhere from 30- 60 min, and 5 days of lifting still. I always have 1 full rest day even when getting ready for a show. I train back/abs one day, shoulders/abs day 2 and the other 2-3 days are always legs with glute focus, If I hot a 3rd day f lifting its glutes again, with either lighter reps or plyos but I always lift in the heavy range.
– Which are your top 3 exercises and why?
1.) The Smith lunge- I love the lunge as my fav butt builder and the smith allows me to really go heaviest here. I train by myself always so this helps me go heavy without the need for a spotter.
2.) The squat- I pick squat because theres so many types and its a full body move. Squatting releases growth hormone and also builds core strength. I like the hack, reverse hack, smith wide, any squat, you name it I like it.
3.) Bridge- I love bridges because as I said I do all of my eg day with glute focus, the bridge with a barbell on my hips allows me to go heavy while really isolating the glutes. Its like an isolated butt builder where alot of glute isolations only allow for limited weight 😉
– How do you keep motivated?
I look at pics on IG ;), magazines and pics of myself from competitions. I am a very visual person so I get motivated by pics especially. I love to look at other peoples pics because I am a naturally very very competitive person. It motivates me to try to compete with someone else so I use that to my advantage. I set goals too, thats why competitions are great for me. They get me in the best shape, because I know I HAVE TO be in the best shape. I do have times like everyone else where I am just not in the mood, like for real have zero desire. I do 2 things then, either I drive myself to the gym and go in, I ALWAYS have the best workouts those days and I do that because I know from experience that I will feel amazing AFTER, the other is to simple rest. I do alot of listening to my body. This usually happens right after a competition or before training for my next one. I make sure I have enough down time so that I am fully ready to go once my next prep starts.
– What is your favourite body part?
Glutes duh 😉
– What is your favorite healthy meal?
I love protein french toast made with Pumpkin spic Muscle egg eggwhites and p28 protein bread. Simple 2 ingredients. High protein bread and eggwhites, I top it with calorie free syrup. perfect.
– What is your favorite cheat meal?
A big mac, large fries and a pint of Ben &Jerrys (flavors vary)
– Do you do cardio? If so, what type of cardio?
In the off season no. (my off seasons arent that long thats why) and onseason I do something different every time. Nut I love the stepmill, stepper, spin bike with HIIT inetrvals, treadmill sprints and arc trainer. I like cardio machines that add resistance and I sually go to max resistance. The majority of my cardio is HIIT and I keep it very intense. Intensity is key.
– What supplements do you use?
I am a BSN Sponsored athlete so they fuel my supps. I always use N.O-Xplode 2.0 pre workout, Amino x, and syntha 6 protein. In the off season I add in Nitrix 2.0 pre and cellmass post. in the on season I add in hypershred pre cardio and switch to syntha 6 Isolate protein.
– What is the best advice you have ever been given?
Pray about everything, worry about nothing. Pray without ceasing. For as He is , so are We in this world.
– Other hobbies a part from fitness?
I love reading, baking, traveling, Football, and the other stuff is fitness related, I love being active. So bikram yoga, hiking and boxing. The UFC is awesome too.
– Favorite fitness models, athletes or bodybuilders? Inspirations?
I admire anyone who competes whether as a fitness related competitor or as an olympic athlete and everyone in between. I know the hard work, dedication, discipline and self control it takes so I really admire that. I love Ronda Rousey, Apolo Ohno, and anyone doing amazing yoga poses. So inspiring.
– What are the most important tips you would give to our readers to achieve a Top Physique?
Dedication. Consistency. Hard work. It doesnt come over night and anything you get easy isnt really appreciated. Allow for balance. And when You do have balance, dont be hard on yourself. It took me forever to learn to not be overly strict then go the opposite way. Learn balance now, If you have a cheeseburger its not the end of the world. Have the cheeseburger but then dont beat yourself up, because thats the opposite of enjoying it! Learn that fitness is a lifestyle, and train to make yourself a better you. Eat to supplement the hard work your putting into your training and WORK HARD, Make every session count, bust your butt. If you want change, your gonna have to change. Set small goals at first, like I want to cut out soda, or I want to lose 5 lbs not 50…set realistic small goals. But stick with it. Its better to get in 3 days then none at all. Work for what you want.
– Any quotes that describes your way of thinking?
“Just do it”