Training

The key to training is to often mix it up. Keeping you muscles guessing is more effective than doing the same routine day in and day out. Because everyone has different genetics, not every workout works the same for everyone. My trainer has proved to me that by focusing on an unconventional type of weight routine and supplementing it with a couple days of HIIT for my cardio, I can shape my body better than a tradition work out program. I often use plyometrics between super sets (circuit of 6) to keep my heart rate up.

Adjusting my workout routine depends on where my body is at a certain time and where I need to be by competition time. With a clean diet, I am able to get by without doing 7 days of cardio. I usually will get about 3-5 days a week (plus routine practice). I will increase this closer to a show, but not by much. I have found that if I train smarter, more intense, then I can spend less time in the gym. It makes my life more efficient which is so important when managing my time.

Lifting
I tend to lift heavy most of the time. Girls often think they will get too "bulky" if they lift heavy. THIS IS NOT THE CASE!!! So ladies, go to the other side of the gym where the machines are invisible and pick up some free weights. You will be able to shape your body, burn more fat, build lean, toned muscle and look fantastic. Especially when paired with a clean diet.

Cardio
I highly recommend HIIT, high intensity interval training. When done correctly, this is a fantastic workout. I usually perform my HIIT on a treadmill, but using a track would be better. I warm up with five minutes of jogging followed by a quick stretch. I proceed on the treadmill at around 5.5-6.0 mph for a minute before I start my first sprint. I will go all out (10.5-12mph) for 20 seconds and then reduce the speed of the treadmill back to a slow jog for about 40-60 seconds. I will repeat for about 15 sprints followed by a cool down and post cardio stretch. The whole process only takes about 25-30 minutes and the benefits from this type of training are plenty. You will increase your metabolism for about 24-hours post cardio, unlike a traditional steady state of cardio. Also, this type of training will increase one's fast twitch muscle fibers. It is great for building explosive energy, especially needed for preparing for a fitness competition.

Yoga and Pilates
Love these classes! I highly recommend taking at least one Yoga and one Pilates class a week. These classes help increase flexibility and increase core strength. Also, they are great stress relievers.