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How did you get started with bodybuilding?

Since I was in my teens I had always loved going to the gym and lifting weights. I have always admired the girls in the fitness magazines and wondered if I had the drive, determination and focus to take it to that level. Just over two years ago I decided to compete to see if I had what it takes and I guess that’s how it all began.

Where does your motivation come from?

I don’t want to sound cliché but my motivation comes from within. I have always been a driven person and one who always strive to succeed at what ever I do.

Reaching my goals is such a great feeling and feeds my motivation to do more.

What workout routine has worked best for you?

I try to hit each muscle group once a week with the exception of legs which I usually workout twice a week. I aim for 4-5 days of cardio which I do after my weights for 30-45 minutes.

My current workout looks like this:

Monday: Chest/Shoulders

• Dumbbell shoulder press 3 x 12-15
• Incline fly’s 3 x 12-15
• Reverse fly’s 3 x 12-15
• Push ups 3 x 20
• Lateral raises 3 x 12-15
• Machine bench 3 x 12-15

Tuesday: Legs

• Leg press 4 x 10-12
• Weighted pile squats 3 x 15
• 10 Jump squats (supersets)
• Machine glute kickbacks 4 x 15/side
• Hip abductors 3 x 20
• Hamstring curls 3 x 15

Wednesday: Back/Abs

• Lat pull downs 4 x 12
• Seated cable rows 3 x 15
• Straight arm press downs 3 x 12
• Barbell row 4 x 12
• Hanging ab raises 3 x 15
• Decline bench sit ups 3 x 20
• Planks 3 x 60 seconds

Thursday: Biceps/Triceps

• Hammer curls 4 x 12
• Tricep kickbacks 3 x 15
• Seated incline dumbbell curls 3 x 15
• Rope press downs 3 x 15
• Preacher curls 4 x 12
• Skull crushers 3 x 12

Friday: Legs

• Stiff legged deadlifts 3 x 15
• Leg extensions 3 x 15
• Swiss ball curls 4 x 12-15
• Walking lunges 3 x 30
• Sumo squats 4 x 12-15
• Wall sits (superset) 60 seconds

Saturday: Cardio

• HIIT Training

Sunday – Rest

• Recuperate

If you have to pick only 3 exercises, what would they be and why?

1. Shoulder Press – I love the pump I get when doing shoulder presses and love the way nicely shaped shoulders look.
2. Weighted Lunges – Although this isn’t my favorite exercise, it’s necessary to add shape to the lower body since this exercise hits all the major muscles in that area.
3. Hanging Ab Raises – I get such a good burn with these and they don’t put any stress on my lower back like some other ab exercises.

What is your diet like?

In general I eat a high protein, lower carb diet and try to avoid sugar.

Sample Diet:

• Meal 1: Oatmeal with unsweetened apple sauce and cinnamon
• Meal 2: Cottage cheese and almonds
• Meal 3: Spinach salad with raspberries, light feta cheese, and shrimp
• Meal 4: Small chicken breast with veggies and a half a whole wheat pita
• Meal 5: BioX Power Whey Isolate Protein shake and a banana
• Meal 6: Salmon and green beans
• Meal 7: Egg whites or BioX Fusion Protein shake

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

I like to mix it up and alternate between lower impact cardio and HIIT. High intensity interval training is a great way to switch things up and avoid boredom. All I need is the right tunes on my iPod to give me that extra energy.

What is your supplementation like?

• Multi Vitamin
• Fish oil
• BCAA’s
• Glutamine
• BioX Protein
• BioX Nitro Rush

Favorite Quote?

“Without inspiration the best powers of the mind remain dormant. There is a fuel in us which needs to be ignited with sparks”

Fanpage: www.facebook.com/crystalcunardfitnessmodel

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