- Name: Olivia McGuire
- E-mail: firstname.lastname@example.org
- Age: 43
- Where: Toronto, Ontario, Canada
- Height: 5' 4"
- Weight: 114 Lbs.
- Years Bodybuilding :1
- Favorite Bodypart: Arms
- Favorite Exercise: Legs
- Favorite Supplements: Labrada Pro V 60 Protein Powder, Labrada Meal Replacement Protein Shakes, Labrada bars, Labrada Glutamine
How Did You Get Started?
After years of working out I became frustrated by the lack of changes or improvements so I decided to hire a personal trainer. I did my homework and wanted the best in the industry. My trainer, Nina Luchka was referred to me by Jim Morris of Jamor (a Professional Competition Organizer in Ontario). I started training with Nina in May of 2005. At our initial consultation, we discussed my goals and what I wanted to achieve.
I told her I wanted to build muscle and lose some body fat, my weight was 130 pounds. She customized a training and nutrition program suitable for me and my lifestyle. I'm married, I work full time, I am a mother to a very busy, athletic daughter. With close supervision, Nina ensured that I was doing the exercises with proper form and understanding and emphasized the importance of proper nutrition.
After approximately 8 weeks I started to see noticeable improvements and I became very committed and loyal to this new lifestyle. I became more powerful mentally and physically with the knowledge and education with respect to the training and nutrition that I was now learning. I had the tools and direction to work towards the best possible shape I could be in. With this new found energy and drive, I decided to go to some local bodybuilding, figure and fitness competitions. Seeing the figure women on stage was very inspiring, the masters division in particular. Jim Morris on numerous occasions told me that "age did not matter..." he was right, many other women my age were competing!
This set a whole new world of motivation for me. I checked to see which shows were coming up and upon the recommendation of Jim, I decided to register for a competition in October of 2005. He told me that whether or not I actually compete, there is not a better motivator then registering for a competition. I followed my programs faithfully, practiced posing, bought the suits, stiletto shoes and I was on my way to a passion that I didn't realize I had in me until the age of 42.
As I did not know what to expect at my first figure competition, I didn't tell my family or friends that I was competing, just in case they showed up to cheer me on and I was a no-show. I thought I might be intimidated by the other competitors. On the contrary, the other competitors were very supportive and encouraging. I built up my nerve, went on stage and that's when it all started. I placed 7th my first show. The following week I competed in Toronto with the Canadian-Classics and came in 1st in my division. Now I'm hooked.
What Workout Plan Worked Best For You?
When I'm preparing for a competition I will do 45 minutes of cardio in the morning, then weight training and evening cardio for another 45 minutes.
My morning cardio will be 2 days of cycling, 1 day of running with plyometrics, 1 day step mill, 1 day tread mill. My evening cardio is 3 days cycling, 1 day running, 1 day elliptical, 1 day tread mill. I like variety in my cardio programs. Off season - I will exclude the morning cardio.
Sample On & Off Season Training Program:
Day one -
legs, consisting of 5 or 6 exercises with 4 sets of approximately 15 reps
Day two - shoulders, consisting of 5 or 6 exercises with 4 sets of approximately 15 reps
Day three - back, consisting of 5 or 6 exercises with 4 sets of approximately 15 reps
Day four - arms, consisting of 5 or 6 exercises with 4 sets of approximately 15 reps
Day five - chest, consisting of 5 or 6 exercises with 4 sets of approximately 15 reps
Day six - cardio only
Day seven - off
*I will do my abdominals 5 X per week and calves 2 X per week
I try to lift as heavy as possible; my strength has increased dramatically over the past 18 months. I continue to challenge myself as I feel stronger.
For my workouts to be as effective as possible I need to get plenty of rest - at least 6 - 8 hours of sleep I keep a daily log of everything; body weight, training, nutrition, body re-actions, sleep, energy level, comments.
What Nutrition Plan Has Worked Best For You?
6 or 7 small meals (3 meals and 3 snacks) a day work for me; each meal with consist of a protein and carbohydrate, for example breakfast will be 4 ounces of chicken with one serving of cream of wheat, snack will be 1/2 a red grapefruit. Off season I will include, sweet potatoes, omelets, cottage cheese, yogurt, tortilla wraps, beef and more fruit. When I prepare for competition I will exclude the above and my diet will consist only of chicken, orange roughy, tilapia, tuna, egg whites, dry oats, cream of wheat, asparagus, green beans and grapefruit.
I drink approximately 7 liters of water a day and avoid all condiments (except for Molly McButter and Mrs. Dash), and avoid all alcohol. I take vitamins, minerals and fish oil daily.
What Supplements Have Given You The Greatest Gains?
Labrada supplements have worked best for me. I love the flavors, the variety of products, the low carb options, the extensive research and development of their products, they have a trusted name in the industry - one stop shopping with amazing results and no disappointments. They also offer great professional advice and information on-line.
Why do you love Bodybuilding?
The energy by far. What a huge stress reliever as well. With a very hectic lifestyle such as mine, a natural stress-reliever is very welcome. I have more energy now that I did in my twenties. I look and feel better than I did in my twenties. I'm a former flight attendant and my diet consisted of coffee, wine, bread and cheese. Not sure if I drank water! I love the compliments and that fact that I inspire other women (and some men).
I'm a walking example of a full time working mother and wife who doesn't have to neglect their health and wellbeing and can work towards a better body, mind and soul and even compete! I feel vibrant and a lot more confident since I've started my clean and healthy lifestyle.
Some other benefits; I've become more organized and my time management has improved. There is so much I need to do in one day; if I keep organized and list everything I need to do - things get done. I've become more focused and sharper as well. This has become contagious to others which leads to my answer to the next question below.
What Are Your Future Bodybuilding Plans?
I would like to continue competing locally and internationally and continue to work on being in the best possible condition I can. I find that competing keeps me on tract with my training and dieting. Also, in future I would like to obtain personal trainer certification and start my own business. On numerous occasions I have been asked to train and offer advice to other women, mainly over 35 years old mothers (work colleagues, soccer and hockey moms, friends, other women at the gym, neighbors). These women have seen my transformation and see that it is possible to be in shape at this age. Many of these women have had children and have almost given up on their bodies. Many of them feel intimidated by local gyms and the big burly male trainers. These women need personal attention with specific programs suited to them, not cookie cut from a manual template.
- INBF - in New York City - September 23rd - 1st place masters women figure
- NGA - in Buffalo, NY - October 21st - 1st place masters, 1st place overall open women figure.
- INBF - International Natural Bodybuilding & Fitness - Sept 23/06 - New York - 1st place masters figure
- IDFA - International Drug Free Association - June 3/06 - Toronto, Canada- 1st place masters figure overall
- NGA - National Gym Association - April 22/06 - Rochester, NY - 2nd place open figure
- NGA - National Gym Association - April 8/06 - Buffalo, NY - 3rd place masters figure, - 4th place open figure
- IDFA - October 29/06 - Toronto, Canada- 1st place masters figure
With the proper certification and training, I feel that I can help these women achieve the goals and aspirations they have as it relates to health, fitness and well being. I often stress the fact that living clean will improve their lives and as well as their families lives. What better way for children to grow up, a healthy environment with a happy, energetic mom.
For those women who do not want to go to a gym, I would do house calls and demonstrate that there are exercises that can be done at home with weights, tubes, medical balls, walking, squats, lunges, etc. I would also emphasize the fact the diet & nutrition plays a huge role in how you look and feel. Women are quite often the pillar of the family - she must be strong and healthy!
What One Tip Would You Give Other Bodybuilders?
Competing is a personal challenge; you're doing this for YOU!!!! Be the best you can be and don't let anyone or anything stop you, you are an athlete.
Who Are Your Favorite Bodybuilders?
- Lee Labrada, Founder and President, Labrada Nutrition
- Nina Luchka, IFBB Pro
- Jim Morris, Jamor Productions
- Jenny Lynn, IFBB Pro
- Monica Brant Peckham, IFBB Pro
- Mary Elizabeth Lado, IFBB Pro
- Christine Lanois, Canadian Figure Champion
- Tosca Reno, Oxygen Magazine, Role Model
- Ben Pakulski - Overall Men's Bodybuilding Champion - Ontario Physique Association
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