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Body Transformation: Bam, Ma'am! What's Your Plan?
Vital Stats
Name: Liva Rivera
Email: liva@shmlegal.com
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Before:
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After: |
Why I Got Started
I have always "worked out"; however, I had the mentality of working out so that I could eat whatever I wanted, which obviously wasn't working. I gained a lot of weight having my children and never really lost the weight. Before I knew it, I was teetering on 200 pounds.
My son was almost two years old and I realized I was done having children and knew it was time to make a change. I met my trainer Beau Taillefer in 2009 and lost about 30 pounds in just a few months. I felt pretty good about that and got a little complacent.
When it came to shedding lard, Liva hit the ground pressing.
How I Did It
I had done a few half marathons and figured it was time to get a marathon off my bucket list. So I entered the New York marathon in the August 2010 lottery and unfortunately didn't get in. I knew it was time to set a real goal to get more results, I heard a lot about Tri-fitness from Willie Thomas who is the reigning male champion of Tri-fitness and I figured "let's give it a shot." I thought I was in pretty good shape, however, soon realized I had a long way to go to be "fit."
I was discouraged but was determined not to give up. I went to every practice and kept getting stronger. Al Rosen, Bernadette Rosen and Tri-fitness gave me the confidence I needed to give the swimsuit part of the competition a shot! I approached my trainer Beau Taillefer about 10 weeks out from the show and asked if he thought I could do the "grace and physique" portion of the show. He said "of course you can." Beau believed in me more than I ever believed in myself and helped me with my training and nutrition.
I am proud to report that this 36-year-old mother of three competed in her first Tri-fitness competition in November of 2010. I kept going and working on my nutrition with Beau and building up my strength with his Formula 55 training program, Tri-fitness and Crossfit. I competed in my second Tri-fitness competition in May of 2011. I am happy to report I placed 2nd in my age group on the obstacle course and 17th overall.
Liva's new body doesn't just look good - it's show and go all the way.
I am about to compete in my first Ms. Universe swimsuit competition this month and am excited about all of the progress I have made. With the help of good nutrition and fitness, I have been able to far surpass my initial goals that I set for myself. My two goals for 2011 were to 1) place in a fitness competition (and I've done that) and 2) to be featured in a magazine in some capacity. I'm hoping that my second goal will be reached because I know now that anything I set my mind to is possible.
My next stop after Universe will be to compete in Tri-fitness in the Fall of 2011 and to complete my first marathon before the end of the year.
This is our kind of stage mom—no kid required.
Supplements
Before AM Cardio & Pre Workout:
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Optimum BCAA 1000 Caps
6 caps
Post Workout:
-
Optimum Glutamine 1000 Caps
5 caps
With Meal 4:
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Optimum Gold Standard 100% Whey
1 scoop
With Meal 3:
-
Optimum Opti-Women
2 caps
With Meal 6:
Diet
Meal 1:
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whole egg
1
-
cantaloupe
1 cup
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broccoli
6 oz
Meal 2:
-
peach
1
-
baby carrots
6
-
almonds
10
Meal 3:
-
chicken
2 oz
-
green beans
4 oz
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broccoli
3 oz
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frozen strawberries
½ cup
Meal 4:
-
Whey protein
1 scoop
Meal 5:
-
pineapple
½ cup
-
spinach
8 oz
-
baby carrots
6
Meal 6:
-
casein protein
1 scoop
Training
I use my trainer Beau Taillefer's program Formula55. I perform 55 repetitions of each exercise starting with the first exercise and ending with the last. Once I complete all 20 exercises, I reverse the entire workout which means I start with the last exercise and work my way through all 20 exercises of 55 reps each. So in total, I complete 2 sets of all 20 exercises, Formula 55 style.
Day 1: Front
AM Cardio:
Formula 55 Cardio App, Fireman workout on treadmill
See Formula 55 workout
Working Sets:
Leg Press
2 sets of 55 reps
Dumbbell Flyes
2 sets of 55 reps
Dumbbell Bicep Curl
2 sets of 55 reps
Dumbbell Shoulder Press
2 sets of 55 reps
Leg Extensions
2 sets of 55 reps
Dumbbell Bench Press
2 sets of 55 reps
Hammer Curls
2 sets of 55 reps
Crunch - Hands Overhead
2 sets of 55 reps
Front Dumbbell Raise
2 sets of 55 reps
Close-Grip Front Lat Pulldown
2 sets of 55 reps
Incline Dumbbell Press
2 sets of 55 reps
Dumbbell Lunges
2 sets of 55 reps
Crunches (Weighted)
2 sets of 55 reps
Palms-Up Barbell Wrist Curl Over A Bench
2 sets of 55 reps
Pushups
2 sets of 55 reps
Side Lateral Raise
2 sets of 55 reps
Plank
2 sets of 55 reps
Lying Leg Raise (on incline)
2 sets of 55 reps
Upright Barbell Row
2 sets of 55 reps
Barbell Shrug
2 sets of 55 reps
Day 2: Cardio Only
AM Cardio:
F55 Cardio App, Saddle Bag Destroyer with 20 pound weighted vest
See Formula 55 workout
PM Cardio:
F55 Cardio App, Sprints on stationary bike
See Formula 55 workout
Day 3: Back
AM Cardio:
-
Formula 55 Cardio App, Moonwalk workout on treadmill
See Formula 55 workout
Working Sets:
Barbell Deadlift
2 sets of 55 reps
Seated Bent-Over Rear Delt Raise
2 sets of 55 reps
Rocky Pull-Ups/Pulldowns
2 sets of 55 reps
Standing Dumbbell Triceps Extension
2 sets of 55 reps
Seated Cable Rows
2 sets of 55 reps
Barbell Squat
2 sets of 55 reps
Inverted Row
2 sets of 55 reps
Tricep Dumbbell Kickback
2 sets of 55 reps
Wide-Grip Pulldown Behind The Neck
2 sets of 55 reps
Weighted Bench Dip
2 sets of 55 reps
Seated Dumbbell Curl
2 sets of 55 reps
Hyperextensions (Back Extensions) (with plate)
2 sets of 55 reps
Bent Over Two-Dumbbell Row
2 sets of 55 reps
Standing Calf Raises
2 sets of 55 reps
Triceps Pushdown
2 sets of 55 reps
Stiff-Legged Barbell Deadlift
2 sets of 55 reps
Day 4: Cardio Only
AM Cardio:
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F55 Cardio App, Sidewalk with 20 pound weighted vest
See Formula 55 workout
PM Cardio:
-
Formula 55 Cardio App, Nutcracker on treadmill
See Formula 55 workout
Day 5: Front/Back Combo
30 sec of max reps for each exercise with 15 sec rest. Friday's workout I combine F55's Front and Back routines. I perform each pair of exercises for 30 seconds each, rest 15 seconds and move on to the set. I begin with the leg press then deadlifts, then back to the Front group of exercises with flye and rear delts until I finish all exercises. Once all exercises are completed, I reverse the workout, meaning I start from the bottom and work my way back up.
AM Cardio:
Formula 55 Cardio App, Fireman workout on Elliptical
See Formula 55 workout
Superset:
-
Leg Press
2 sets of 30 sec max reps -
Barbell Deadlift
2 sets of 30 sec max reps
Superset:
-
Dumbbell Flyes
2 sets of 30 sec max reps -
Seated Bent-Over Rear Delt Raise
2 sets of 30 sec max reps
Superset:
-
Dumbbell Bicep Curl
2 sets of 30 sec max reps -
Rocky Pull-Ups/Pulldowns
2 sets of 30 sec max reps
Superset:
-
Dumbbell Shoulder Press
2 sets of 30 sec max reps -
Standing Dumbbell Triceps Extension
2 sets of 30 sec max reps
Superset:
-
Leg Extensions
2 sets of 55 reps -
Seated Cable Rows
2 sets of 30 sec max reps
Superset:
-
Dumbbell Bench Press
2 sets of 30 sec max reps -
Barbell Squat
2 sets of 30 sec max reps
Superset:
-
Hammer Curls
2 sets of 30 sec max reps -
Inverted Row
2 sets of 30 sec max reps
Superset:
-
Crunch - Hands Overhead
2 sets of 30 sec max reps -
Tricep Dumbbell Kickback
2 sets of 30 sec max reps
Superset:
-
Front Dumbbell Raise
2 sets of 30 sec max reps -
Wide-Grip Pulldown Behind The Neck
2 sets of 30 sec max reps
Superset:
-
Close-Grip Front Lat Pulldown
2 sets of 30 sec max reps -
Weighted Bench Dip
2 sets of 30 sec max reps
Superset:
-
Incline Dumbbell Press
2 sets of 30 sec max reps -
Seated Dumbbell Curl
2 sets of 30 sec max reps
Superset:
-
Dumbbell Lunges
2 sets of 30 sec max reps -
Hyperextensions (Back Extensions) (with plate)
2 sets of 30 sec max reps
Superset:
-
Crunches (Weighted)
2 sets of 30 sec max reps -
Bent Over Two-Dumbbell Row
2 sets of 30 sec max reps
Superset:
-
Palms-Up Barbell Wrist Curl Over A Bench
2 sets of 30 sec max reps -
Standing Calf Raises
2 sets of 30 sec max reps
Superset:
-
Pushups
2 sets of 30 sec max reps -
Triceps Pushdown
2 sets of 30 sec max reps
Superset:
-
Side Lateral Raise
2 sets of 30 sec max reps -
Stiff-Legged Barbell Deadlift
2 sets of 30 sec max reps
Superset:
-
Plank
2 sets of 30 sec max reps -
Lying Leg Raise (on incline)
2 sets of 30 sec max reps
Superset:
-
Upright Barbell Row
2 sets of 30 sec max reps -
Barbell Shrug
2 sets of 30 sec max reps
Day 6: Cardio
-
F55 Cardio App, Macarena on Elliptical with 20 pound weighted vest
See Formula 55 workout -
Formula 55 Cardio App, Kraze Gren'n on Treadmill
See Formula 55 workout
Day 7: Cardio
-
F55 Cardio App, Sprints on stationary bike
See Formula 55 workout -
Formula 55 Cardio App, the Prayer on treadmill
See Formula 55 workout
Suggestions for Others
The biggest tip I would give to anyone who is just getting started is that nutrition is key. Exercise has never been my issue, it has always been food. Unfortunately, you can't do one and not the other and see the kind of results you want to see. I suggest you search for a reputable trainer that has the proper experience and knowledge. Formula 55 is the driving force behind my success. Master Personal Trainer Beau Taillefer and his Formula (www.formula55.com) have transformed my life.
Through Formula 55's transformation process which entails F55's cardio application, F55 nutrition and F55 strength training, I have been given the necessary tools and guidance to transform my way of thinking, which in turn has ultimately transformed my body and I am continually stunned by the changes I see physically and mentally. People often make the mistake in thinking that just because you exercise, you will lose weight, maintain weight or lead a healthy lifestyle. Formula 55 has taught me that this is not the case. A healthy and fit lifestyle requires consistency in your eating, consistency with your cardio, and consistency with your weight training.
I have learned that leading a healthy lifestyle is a marathon, not a sprint. Everyone wants instant gratification in our society and unfortunately, anything that's worth it takes time and effort. Once my nutrition was in good order and I lost the weight, everything else fell into place and I got stronger and am still amazed at the things I am able to do from a fitness standpoint.
There are so many people on my journey who I would like to thank, but the people who were catalysts and constant support in my life are my AMAZING children, friends and family, Beau Taillefer, Ty Pena, Willie Thomas, my Bodfit family, Al and Bernadette Rosen and all my Trifit Family, and Eric Stratman and my TNL Crossfit Family.
There are so many others who constantly motivate and inspire me to be better every day and you know who you are. I am better from the inside out and my life is completely and totally changed in the best way possible as a result.
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marcie3140
Thanks for sharing this information I love your workout, and I am going to begin my transformation by following your plan.
Oh and by the way you look amazing! Your hard work truly is inspiring.
- Body Stats
- ht: 5'1"
- wt: 157.2 lbs
- bf: 29.0%
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