- Name: Marissa Freier
- E-mail: firstname.lastname@example.org
- Age: 29
- Where: Neenah
- Height: 5'6"
- Weight: 128
- Years Bodybuilding :0
- Favorite Bodypart: Shoulders
- Favorite Exercise: Shoulders
- Favorite Supplements: Optimum Nutrition 100% Whey Natural Protein & Glutamine
How Did You Get Started?
I've always admired body builders and figure athletes so one day I decided there wasn't any reason why I couldn't be a Figure Athlete! So I made the decision to train hard for an upcoming local show, hired my trainer John Kreklo and got started! I told everyone I knew (I mean everyone) what I was doing so they too would hold me accountable. I subscribed to Oxygen and Muscle & Fitness Hers so I could learn more and keep motivated by all the athletes' pictures.
I also joined sites such as Bodybuilding.com and a few other online forums specifically for competitors and soaked up as much information as I could! After that there was no turning back!
What Workout Plan Worked Best For You?
|TERMS YOU'LL NEED TO KNOW|
- Cable Laterals: 3 Sets Of 10 Reps
- Laterals: 4 Sets Of 12 Reps
- Front Raises: 4 Sets Of 15 Reps
- Dumbbell Shoulder Press: 3 Drop Sets Of 12 Reps
Wednesday: Chest And Legs
- Cable Flyes: 3 Sets Of 18 Reps
- Incline Dumbbell Press: 3 Sets Of 15 Reps
- Flat Dumbbell Press: 4 Sets Of 15 Reps
- Pushups: 4 Sets Of 5 Reps
- Bench Step Ups: 3 Sets Of 20 Reps
- Ball Squats: 3 Sets To Failure
- Leg Extensions: 3 Sets Of 20 Reps
1 hour of
- Seated Rows: 3 Sets Of 20 Reps
- Single Arm Seated Rows: 3 Sets Of 12 Reps Each Arm
- Lat Pulldowns: 4 Sets Of 12 Reps
- Dumbbell Shrugs: 4 Sets Of 15 Reps
- Wide Grip Lat Pulldowns: 5 Sets Of 12 Reps
- Alternating Dumbbell Curls: 2 Sets Of 20 Reps
- Hammer Curls: 4 Sets Of 15 Reps
- Barbell Curl: 4 Sets Of 12 Reps
- Dumbbell Kickbacks: 3 Sets 30 Reps
- Rope Pressdowns: 3 Sets Of 20 Reps
- Hamstring Curls: 3 Sets 15 Reps
- Leg Extensions: 3 Sets 15 Reps
- Walking Lunges: 4 Sets Working Up To 50 Reps Per Set
- Squats: 4 Sets Of 10 Reps
What Nutrition Plan Has Worked Best For You?
My plan is different from week to week as given to me by my trainer. But this is really one of my favorite meal plans! Simple and yummy!!
What Supplements Have Given You The Greatest Gains?
I keep myself as natural as possible. So really the only supplements that I used during my training were a good whey protein powder and glutamine. I couldn't live without either of those two! I really love the Optimum Nutrition Whey 100% Natural chocolate. I would add a small drop of mint extract each time and it was like having a dessert! And the Beverly International UMP makes the best protein brownie!
Why do you love Bodybuilding?
I have always loved fitness. I love the way it makes me feel inside and out. I look forward to going to the gym each morning and pushing myself harder each time. It's very rewarding in every way especially when you look back at all your accomplishments. Living a healthy lifestyle isn't only important for me but it's something that I want to teach my children as well. So being a good role model for them has always been number one in keeping me motivated.
What Motivates You To Follow A Healthy Lifestyle?
My children first and foremost. Teaching them how to follow a healthy lifestyle is very important especially as they get older. And I want to be around for them for a long time and have the energy to keep up with them. Also, after doing my first Figure Competition I've become addicted and have found some work as a promotional fitness model.
So, what better motivation! I get to do what I love with being healthy and exercise and compete and make a little money on the side!! It really has been a life changing experience and a long time dream of mine!
What Made You Want To Achieve Your Goals?
I was tired of being depressed about my body. I gained a lot of weight with both my pregnancies and had a hard time staying motivated to get it off and keep it off. I could tell that my negative attitude about how I felt about myself inside and out was affecting my family. It wasn't fair to them and I knew I needed to change for myself and my family.
What Are Your Future Bodybuilding Plans?
I have 2 shows planned for this year. I plan to compete in the INBF 2009 Midwest Natural Bodybuilding & Figure Championships on October 10, 2009 in Madison, WI and in November I plan to compete in the OCB Yorton Cup in DC! I also hope to pursue and succeed in fitness modeling and do some local promotional work! I am also getting my personal training certificate in September! I love that I have inspired others to achieve their fitness goals and hope to continue to do so.
What One Tip Would You Give Other Bodybuilders?
Stick with it. It's tough. Research as much as possible. There are so many online communities that are out there with so much wonderful/helpful information! If you can, hire a trainer.
I really am thankful I found John and Roxana; they have helped me in more ways than one in reaching and exceeding my fitness goals! HA! That was more than one tip...
Who Are Your Favorite Bodybuilders?
Some of the famous competitors that I really enjoy following are Jamie Eason, Pauline Nordin, Monique Minton, & I absolutely love the figure on Erin Stern. And of course I admire every single one of my friends/competitors on our Co-Diva forum. All those men/woman were my first inspirations!!
What Features Do You Use On Bodybuilding.com?
Right now I use all of it, BodySpace, the store, reading all the helpful articles in the SuperSite, and hearing other wonderful success stories in the forums! Initially I used Bodybuilding.com as a tool to hold me accountable. I posted my before pictures and measurements right away (had to swallow pride first!), but I knew that if I put those pictures out there and not just on my refrigerator I would have more motivation to put up a finishing picture to show that I could do it! I really just love the whole idea of the site.
I order my supplements and other items on there as well and it's a great community to get motivation, advice, and inspiration from. Thank you Bodybuilding.com!!