- Name: Linda Reho
- E-mail: firstname.lastname@example.org
- Age: 30
- Where: Mentor, Ohio
- Height: 5'2" and a quarter
- Weight: Contest: 110-114lbs.
- Years Bodybuilding :7
- Favorite Bodypart: Shoulders
- Favorite Exercise: Chest
- Favorite Supplements: Beverly International (ALL of them!!), Vyotech Ab Solution
How Did You Get Started?
Back in my teenage years, I volunteered at the YMCA, and then began working out myself there. I had always loved reading any health and/or fitness magazines, and I'd admire the athletes I'd read about. I was always inspired and motivated by them.
I then began attending competitions, just to watch. As I attended several shows, and sat in the audience, I thought to myself, if these athletes can do this, why can't I?! I thought, I don't want to be sitting in the audience any more... I want to be up there on stage! I had already been accustomed to training, as well as eating very clean, I just had to tweak it all and take it up a notch to be in competition shape.
Unfortunately, I was completely uncoordinated, so my next step was to hire a personal trainer, Dave Liberman, (national-level body builder, Mr. Ohio, and Natural NPC Contest Promoter) to assist me with my posing routine, as well as my training.
My goal was to compete in my very first competition ever… the 2001 NPC Natural Northern USA, in bodybuilding. I didn't tell anyone that I was entering this competition, because if I didn't do well, I didn't want anybody knowing. My parents, brother, and my trainer were the only ones who knew what I was up to.
I even asked that my family not attend, because I told them they'd be wasting their time. I even wanted the Emcee to use a "fake" name when it was my turn to step onto the stage! Lo and behold, I ended up placing 1st in the Women's Lightweight Bodybuilding, plus I won the OVERALL title! I was elated! I didn't even know what the heck a "pose down" round was! But, I quickly learned! (Since then, I have switched to only competing in Figure).
What Workout Plan Worked Best For You?
I do cardio every single day, whether it is off-season or contest-season. To me there really is no "off" season. I have to work just as hard whether there's an upcoming contest or not, to make improvements.
I usually do cardio first thing in the morning, for at least half an hour. The amount of time varies, especially when I'm getting ready for a show. Sometimes I'll do 45 minutes +, it all depends what stage my physique is at. In addition to morning cardio, I'll often do a second cardio session, usually after my weight training.
At least once a week I'll do just cardio, both in the morning, then later on it the early evening. I like to vary my modes, one, because I like variety, and two, because I don't want my body to get used to the same thing, and stop producing the maximum results that it's capable of. I jog, run, speed walk, ride bikes (stationary and recumbent), elliptical, and row. I vary the intensity as well.
As for weight training, I usually train one body part per day, and hit each part at least once per week. My first contest was bodybuilding, and then I switched to competing in figure. For me, this type of training works for both. In fact, my weight-training regimen is still very much the same for figure as it was for bodybuilding. (The only big difference is I have incorporated more cardio for my figure prep).
Depending on what body part/s I'm trying to improve for my next show, I may train that particular muscle group/s twice a week. I always vary my exercises, as well as the order of them. I rarely do the same exact workout. I train heavy, but my reps and sets vary. I like to incorporate all sorts of things... regular sets, drop sets, super sets, tri sets, you name it! I also choose exercises that train various angles, to ensure I'm training different muscle fibers. I love to challenge myself, and I love variety!
Sample Weight Training Workout:
Squats 15-20 reps
Leg Press 15-20 reps
Calf Raise on leg press machine 15-20 reps
(Complete the cycle X 3-4 sets; approx. one minute between each set)
Walking lunges 15-20 reps
Leg Extension 15-20 reps
- Box squats 15-20 reps (each leg)
- Seated Calf Raises some days 12-15 reps X 3 sets, some days 20-25 reps X 3 sets
- Standing Calf Raise some days 12-15 reps X 3 sets, some days 20-25 reps X 3 sets
Bench Press with barbell 12-15 reps X 3-4 sets
Dumbbell flies 12-15 reps X 3-4 sets
- Incline machine press 12-15 reps X 3-4 sets
- Cable crossovers 12-15 reps X 3-4 sets
- One-arm Triceps kickbacks 15 reps X 3-4 sets (each arm)
Triceps rope extensions 15 reps X 3-4 sets
Triceps machine dips 15 reps X 3-4 sets
Crunches on incline board 25 reps
V-Crunches 25 reps
Ball Crunches 25 reps
(Complete the cycle X 3-4 sets; approx. one minute between each set
Sample Quads & Calves:
Sample Chest & Tris:
I once read that "Abs aren't made in the GYM, they're made in the KITCHEN!" Gosh, I could write pages just on abs! But, just to sum it up briefly, I train abs several times per week, either in-between my sets of whatever muscle group I'm training that day, or at the end of my workout; I do all different abs exercises, once again, I rarely repeat the exact workout, but here is a sample of an abs routine...
What Nutrition Plan Has Worked Best For You?
My meals are pretty standard. Breakfast is usually egg whites and oatmeal (I like to mix both together and sometimes I even sprinkle Splenda and/or Cinnamon on it...yum!) -OR- Protein pancake made with egg whites, oatmeal, and Beverly International Ultra Size. Sometimes I replace the meat of this meal with a Labrada Lean Body for Her or shake.
My meals throughout the day, (I eat every two and one-half to three hours) are some kind of lean meat (chicken, tuna, 95% lean ground beef, or 99% lean ground turkey) and brown rice or sweet potatoes or a slice of Ezekiel bread (I've become ADDICTED to this bread!).
As evening approaches it's meat and veggies or a large salad with a variety of veggies (I LOVE red peppers…one time I was at a show, just in the audience, and bit into my pepper and saw a worm, with some black droppings! UGH! But, I still eat them! I just make sure I wash them very thoroughly, inside and out, and try to refrain from eating them in the dark...) I make my own dressing…any type of vinegar, and a little Splenda, and sometimes I mix in other spices…whatever is in my cupboard!
And if I'm still hungry at the end of the day…I'll eat another meal...lean meat with a variety of veggies -OR- a Beverly International UMP shake or pudding-OR- sometimes I'll have egg whites again, mixed with veggies and make into an omelet.
What Supplements Have Given You The Greatest Gains?
Why do you love Bodybuilding?
Exercise has always been a DAILY part of my life, and I've received SO MANY positive benefits from it! I rarely ever miss a day of exercise, only if I'm totally exhausted or ill. Since I've reaped so many benefits from exercise, I like to pass my findings on to others, so they, too, can experience what I have!
I "abs"olutely love working out, and I love practicing what I preach. I have made "fitness" and pursing a healthy lifestyle not only the focus of my personal life, but in my career world as well. I earned a Masters degree in Exercise Physiology and a Masters in Sport Marketing.
The field of work I am in allows me to improve the quality of lives in others, which I am very passionate about! I love to teach as many people as can about the rewards of living a healthy lifestyle. I work in the Cardiac Rehab division of a hospital. Through exercise, educational lectures, and support, I help the patients to recover and return to their daily activities in life. I love to inspire, encourage, and motivate others to improve their habits, and thus lead a longer and healthier life.
I also work in the Health Promotions Department of the hospital as well, where I go out to grade schools and speak/present to 3rd and 4th graders. This allows me to influence and inspire children while they are in their most impressionable years, and teach them about the benefits of exercise and the dangers of things like heart disease and smoking. (My motto for refraining from smoking is "BUTTS are Gross!")
I try to give them knowledge and inspiration that influence their lives forever. I also participate in health fairs at the hospital, as well as in the community, to promote healthy living and advocate health related programs to the public.
What Are Your Future Bodybuilding Plans?
I haven't set a date yet for my next Figure competition, although one day I'd love to compete at a national-level show. Right now, I am:
I currently am doing personal training/nutritional planning...much is through on-line, but I do go to people's homes as well. My clients are competitors as well as non-competitors, as well as special needs populations, of all ages. No matter what your age or what your goals are, I can find a fun and motivating exercise program for everyone!!
Along with a friend, who is also a figure competitor, we've just started a classy clothing line. It is up and going, and is called "Infinity Designs...Active Wear with a Flair, for the Female Athlete."
What One Tip Would You Give Other Bodybuilders?
- Sometimes the journey does seem tough…working a full-time job, volunteering, training, dieting, preparing all my meals, etc. everything that competing requires is really like another full-time job. But, m faith is very strong, and I always keep close in my heart several Bible verses, which I remind myself of often, "I can do all things through God who strengthens me."-Philippians 4:13, and "With God all things are possible." -Matthew 19:24-26. These verses always help to motivate me to keep on going, and help me to never give up, even when things do seem very tough.
- Another tip…Always pursue your passions, follow your dreams, and put in 110%! You only live once! With anything and everything I do, whether it be competition or work related, I always pray, and I do what's in my heart. I am very dedicated and committed, and I rely on the dear Lord to guide me in following my dreams, goals, and passions in life.
- I've learned a lot when it comes to food during the off-season, moderation, moderation, moderation is the magic word, and I try to alert every competitor about it. I came up with the quote, "Eat ANYTHING you want, and you won't be able to WEAR anything you want!" I know that most of us competitors have their wardrobes divided into separate sections in their closets…a section for their off-season clothes, and a section for their in-season clothes. It becomes very discouraging when neither section fits!
- I've learned that as you age, your metabolism is not the same as it was when you were in your 20's. That's when you must implement and manipulate different variables into your training and diet regimen. This is where the huge importance of proper supplementation comes in, along with manipulations in your diet, as well as your training. All have had drastic benefits on my metabolism.
Who Are Your Favorite Bodybuilders?