Over 40 Amateur Of The Week: Training Tracks
From day one, I was a tomboy. As a child, I was always outside climbing trees and doing kid activities. It wasn't until I hit puberty that I began struggling with weight. I didn't know what to do with my new body.
School sports like track and soccer helped me shed some of the weight, but that was nothing compared to the transformation I experienced when I joined the Army in 1992.
I started seeing muscles develop and liked what I was seeing. Then I watched Lenda Murray on ESPN do a pose down to "Planet Rock." She was the perfect combination of strength and beauty. At that moment, I decided to pursue bodybuilding.
I became a fitness instructor and a personal trainer. My years of education built a strong foundation in bodybuilding, but I needed a coach to prepare me for the stage.
I'm a fitness instructor. My coach took my teaching schedule into account when customizing my plan (I teach 10 classes a week).
Superset
Leg Extensions
3 sets of 15 reps
Leg Presses
3 sets of 15 reps
Walking Lunges
3 sets of 15 reps
Seated Calf Raises
4 sets of 18, 15, 12, 18 reps
Standing Calf Raises
4 sets of 18, 15, 12, 18 reps
One-Legged Calf Raises
4 sets of 18, 15, 12, 18 reps
Treadmill
4 minutes repeated 5 times (2 min at 5mph, 3 percent incline and 2 min at 6.5mph, 3 percent incline)
Hammer Curls
4 sets of 12 reps
Incline Dumbbell Curls
4 sets of 12 reps
Barbell Curls
4 sets of 12 reps
Elevated Cable Curls
4 sets of 12 reps
Low Cable Curls
4 sets of 12 reps
Weighted Bench Dips
4 sets of 12 reps
Rope Push-Downs
4 sets of 12 reps
Overhead Dumbbell Extensions
4 sets of 12 reps
Skull Crushers
4 sets of 12 reps
Squats
4 sets of 15 reps
Kneeling Squats
4 sets of 15 reps
One-Leg Cable Kickbacks
4 sets of 15 reps
Barbell Glute Bridges
4 sets of 15 reps
Weighted Flutter Kicks
4 sets of 15 reps
Treadmill
4 minutes repeated 5 times (2 min at 5mph, 3 percent incline and 2 min at 6.5mph, 3 percent incline)
Lateral Raises
4 sets of 15 reps
Reverse Fly Machine
4 sets of 15 reps
Incline Front Dumbbell Raises
4 sets of 15 reps
Incline Arnold Presses
4 sets of 15 reps
Incline Dumbbell Shoulder Presses
4 sets of 15 reps
Incline Cheer Press
4 sets of 15 reps
Assisted Leg Curls
3 sets of 15 reps
Walking Lunges
3 sets of 15 reps
Raised Toe Deadlifts
3 sets of 15 reps
Walking Lunges
3 sets of 15 reps
Stability Ball Leg Curls
3 sets of 15 reps
Walking Lunges
3 sets of 15 reps
Weighted Bench Step-Up
3 sets of 15 reps
Circuit
Treadmill
4 minutes repeated 5 times (2 min at 5mph, 3 percent incline and 2 min at 6.5mph, 3 percent incline)
One-Arm Bent-Over Rows
3 sets of 15 reps
Wide-Grip Lat Pull-Downs
3 sets of 15 reps
Assisted Pull-Ups
3 sets of 15 reps
Pull-Overs
3 sets of 15 reps
Superset
I am currently prepping for a show. My coach takes my 10-class teaching schedule into consideration. I eat this every day.
Egg Whites
5 whites
Uncooked Oatmeal
1/3 cup
All-Natural Peanut Butter
2 tablespoon
Extra Lean Ground Sirloin 4%
3 ounces
Zucchini
1 cup
Asparagus Spears
5 spears
Cooked Quinoa
1/2 cup
Chicken Breast
4 ounces
Turkey Breast 99% Fat-Free
4 ounces
Garden Salad
1 salad
Whey Isolate Protein Powder
1 scoop
Flax Seeds
2 tablespoons
Asparagus
1 cup
Tilapia
5 ounces
Whey Isolate Protein Powder
1 scoop
The human body is a fascinating machine. It's the only machine that looks better the more it works. I began working to keep my weight down to make me be a better fitness instructor. Running 5ks and other events were fun, but didn't give me the results I was looking for.
I wanted to be a bodybuilder, so I got a coach and decided to start competing. Competing allows me to put my hard work on display for others to critique and to compete with my former self. When you compete in bodybuilding, you're competing with the body you used to have. I love seeing my body change and the way I feel. Transforming week by week is a great motivator for me and competing in bodybuilding gives me a goal to aim for.
My mother did not take very good care of herself. She was always sick. She battled diabetes and always appeared unhappy. I swore I would never repeat this mistake. I'm grateful to be married to a man who shares the same ideas about health and fitness. My husband, Dean Demarest, my brother Wayne Crear, and my father, David Crear, are my biggest fans. They keep me motivated and encouraged to take the next level!
I battled weight challenges as a teen. Then, I was involved in an abusive relationship about six years ago with a man who didn't approve of my desire to be a bodybuilder. The final obstacle was the knee arthroscopy I had in June of 2010. That was it.
Once I healed, I felt enough was enough and decided to no longer allow anything to hold me back. I was given a second chance. It was time to put away the excuses and begin preparing for my first show. I did my first one Oct 23, 2011 and now I'm addicted.
I competed on April 23, 2012 in the Orlando Europa. The ultimate goal is to obtain my Pro card and be an example to women over 40 that you can do it if you put your mind to it.
Put God first and respect the process. Things change in their due time.
Lenda Murray, Cheryl Brown, Nicole Kreiser, and Teresa Anthony.
I truly enjoy using BodySpace. It's great to communicate with other fitness enthusiasts. I also love purchasing from the Store. I purchased Metaboderm from another website and never got my product or my money. The Store offers a secure purchasing site and gives comparable sale prices, if not better.
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3 Comments
- 1
- Follow This Discussion by:
your workout inspire me ....pleasure for me to see your performance ..and dedicated work hard
- Body Stats
- ht: 5'8"
- wt: 186 lbs
- bf: 18.0%
- Body Stats
- ht: 6'0"
- wt: 316 lbs
- bf: 11.0%
You sooo deserve to be here!!! While looking for a change to avoid plateau, I found your profile! Guess what? This is my plan for the next 12 weeks!!! Thank you for being such an inspiration, girl!
XOXO
- Body Stats
- ht: 5'7"
- wt: 141 lbs
- bf: 20.0%
- 1
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