Amateur Fitness Competitor of the Week: Denise Rose

Amateur Fitness Competitor of the Week: Denise Rose! - Pics and info and more!
  • Name: Denise Rose
  • E-mail: pdkrose@cox.net
  • Age: 36
  • Where: Lubbock, Texas
  • Height: 5' 2"
  • Weight: 120 Lbs.
  • Years Bodybuilding :5
  • Favorite Bodypart: Abs
  • Favorite Exercise: Legs
  • Favorite Supplements: Pyruvate!

How Did You Get Started?

I had worked for Cory Everson's 'Fitness for Women' for 3 years and had watched her Bodybuilding fitness show held in Birmingham each year. I missed the 2000 show because I had a baby daughter that night in Columbus, GA! When Kailee, my daughter was 6 months old I sent in my entry form for the show as a commitment, motivator to help me get the baby weight off and get in better shape than I had ever been!!

I was working 8-10 hours a day managing the women's only club, my husband traveled for his job Monday thru Friday and my child was under a year old. I don't really know how I got ready for that show except for great support of the women at the club as well as my husband, and good time management!! I dieted and trained for 15 weeks and ended up with 1st place March 25th, 2001. The local paper in Columbus, Georgia did a story on my success as a fit mother and put a picture of myself and my daughter in the paper.


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What Workout Plan Worked Best For You?

I do cardio 6 days a week for 45 mins in the morning on an empty stomach and 30-40 minutes in the evening 3 days a week after weight training. My cardio varies from Stairmaster, treadmill intervals of running and stadium drills. The variety keeps it fresh for me mentally and keeps my body from adapting to the workload.

I do weight training 3-4 days a week incorporating strength, power and plyometric circuits for each body part.

arrow Example:

Bench press: 4 sets of 10-12 reps followed by Pushups over and back on a bench, followed by squat thrusts landing in a pushup and popping up to a squat. I keep my heart rate up while I train so that I build endurance and burn more calories. Adela Garcia has been training me for a few months and has helped my incorporate more plyometric power moves.


Squat Thrusts
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What Nutrition Plan Has Worked Best For You?

I firmly believe in BCAA's for recovery. I always take them before and after I weight train. I always drink a protein shake after working out as well to restore glycogen and get the protein back in. My favorite flavor in Whey Gourmet-Chocolate peanut butter!!

What Supplements Have Given You The Greatest Gains?

I firmly believe in BCAA's for recovery. I always take them before and after I weight train. I always drink a protein shake after working out as well to restore glycogen and get the protein back in. My favorite flavor in Whey Gourmet-Chocolate peanut butter!!

Why do you love Bodybuilding?

Fitness is a way of life for me! I believe that my gift is motivation and inspiration! I want to be a role model for everyone from other mothers to younger women to baby boomers. I want them to look at me and think "If she can go to the extreme condition of competition shape and have the discipline for that, surely I can eat healthier and make it to the gym 3-4 times a week!" I am a fitness evangelist!! We will get America in shape!!

What Are Your Future Bodybuilding Plans?

I leave for Chicago for the Jr. Nationals in 2 days with the hopes of getting my pro card and or a sponsor!! If it doesn't happen there, I will continue on with every opportunity this season until I get my pro card or the season end!! I believe that getting to the pro status will help me get more recognition to get the message of fitness out there to the mainstream America!


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What One Tip Would You Give Other Bodybuilders?

Hire a trainer and coach to help you!!! Even though I have worked in health clubs for years and am a N.A.S.M personal trainer, Group Step and Centergy instructor I needed coaching on the whole aspect. It would help everyone to have an objective opinion to push them further than they can get by themselves. Your trainer and coach must relate to you and be an expert in the area of your goal. Adela is awesome!!

Who Are Your Favorite Bodybuilders?

    Fitness: Adela, of course because of her strengths and ability to overcome obstacles!!
    Bodybuilding: Cory Everson! She broke the ceiling and set a new pathway for women in fitness. She is also very beautiful inside and out!!