Cheyenne Medina-Prawdzik Talks With Simplyshredded.com

How did you get started with bodybuilding?

After the birth of my first child, I gained a total of 95 lbs., weighing in at my all time highest ever, 201 lbs. Needless to say this was NOT a comfortable feeling, especially since I’m only 5’2. I wanted to look great and be healthy again, so instead of complaining to my husband about how out of shape and unattractive I had become, I decided to take a stand to better my health for myself, my husband, but especially my children. It is important for me, as a mother, to instill in my kids the importance of a healthy lifestyle. After all, what kind of role model would I be if my babies saw their mother sitting on the sofa eating chips all day being nonproductive.

Where does your motivation come from?

I live a very positive lifestyle. To me a positive attitude will take you so far in your life, business, health and relationships. If you know me, you know that negative mindsets are NOT allowed in our home. The moment we feel we can’t do something, we “reset” and start over. I carry this attitude in every aspect of my life, especially health and fitness. I’ve experienced in the past, the moment I was not felling great about something, I would reach for comfort food, and yet I received NO comfort at all from it at the end of the day. My continued motivation comes from my husband, Scott, and my 2 beautiful children, Mason & Melania. They are the true reason I’m as bubbly and as childish as I can be. I am so blessed that my children are well rounded and healthy. I could not ask God for more. I have a very supportive husband who backs my decisions and supports my every move, even if they seem far fetch. We also run and own a busy and successful technology company, EagleDistribution.com, and this would not be possible without our positive mindsets.

So what is the bodybuilding training routine that you use to achieve that killer physique?

Sets & Reps

MONDAY ~ LEGS 3 Sets 12-15 Reps
* Walking Lunges Lunges
* Squats
* Leg extensions
* Adductions
* step-ups
* Butt Blaster
* Leg curls
* Abduction
TUESDAY ~ BACK & BICEPS 3 Sets 12-15 Reps
* Lat pull down
* Seated rows
* Dumbbell pullover
* Incline dumbbell curls
* Barbell curls
* Cable hammer curls
WEDNESDAY ~ CARDIO & Abs.
I do cardio and train 45 minutes to an hour every week.
* Crunches, Hanging leg raises, and side twists with stick
THURSDAY ~ SHOULDERS & CALVES 3 Sets 12-15 Reps
* Arnold press
* Lateral raises
* Rear delt raises
* Calf raises
FRIDAY ~ CHEST & TRICEPS 3 Sets 12-15 Reps
* Bench press
* Incline press
* Incline dumbbell fly
* High cable crossover
* Kickbacks
* Triceps extensions
* Triceps press
* Dips
SATURDAY ~ CARDIO & Abs.
I do cardio and train 45 minutes to an hour every week.
* Crunches, Hanging leg raises, and side twists with stick
SUNDAY
* ACTIVE REST w/ my family and two dogs.

When trying to cut down do you prefer to use HIIT or just normal cardio?

Both. I am constantly changing my cardio routine in order to prevent burn out and boredom. I also live by my speed rope. I use jump rope as another form of my cardio. Great way to tone legs and glutes.

What is your Diet like?

I keep a clean diet all year round for the most part. It simply makes life easier when you need to get where you need to get quicker. And I say most part because the reality is I do have children and we do have snacks in the home, even though healthy at times, they are technically not part of my caloric intake, especially the ice cream sandwiches…hahaha
However, this is what my daily meals include, give or take:

Meal 1: 4 egg whites, .5 cup of oatmeal, .5 cup strawberries
Meal 2: .5 cup cottage cheese and fruit
Meal 3: 4 oz. lean chicken, salad, w/ 1 slice Ezekiel bread
Meal 4: handful of almonds (if I’m hungry at this time)
Meal 5: fish, lean chicken or lean turkey and 1 cup of veggies

Plans for the future?

After taking some time off from the stage to complete my family, I am excited to announce that I am currently training to be back on stage this year. I’m still planning out specific details, as I have to incorporate my business meetings and conferences, as well as my children’s schedules with competing. However, look for me to be back strutting my stuff in 2010 ;0)

Favorite Bodybuilders?

Because I tend to relate to fitness models and figure models more, I definitely seek motivation from Nicole Costa, who I think is a classic beauty, Jennifer Nicole Lee, who is on a whole other planet, Rachelle Cannon, who is wonder woman and Vanda Hadarean. Her positivity is so contagious you can feel it jump right from her website.