Fitness Amateur Of The Week: Consequential Motivation

It makes sense how she got to this point. Fitness fascinated Danielle since childhood. The idea of living a life without exercise and nutrition pushes her to keep going!

Name: Danielle Chikeles
E-Mail: dchikeles@yahoo.com
BodySpace: dchikeles
Age: 23  Height: 5'1"  Weight: 125 lbs
Location: Hoffman Estates, IL
Years Competing: 3

Q
How Did You Get Started?

As a child, I would watch the fitness girls on ESPN with my dad. I always tried to do all the holds and presses. Being a gymnast and a cheerleader, it was something that I was always interested in but never knew how to go about it and never thought I could achieve the look. Cheerleading was coming to an end, unfortunately for me, but the gym became my second home.

Luckily, I was approached several times at my gym by members and trainers asking if I competed. Around that same time, I had a class with a lightweight female bodybuilder who was a few weeks out from her show. I loved her look, and after that I did my research. I started lifting heavy and changed my eating habits.

Within the year, I had a trainer who competed in fitness herself. She helped me with diet and my training before I knew it I was on stage. I've been hooked ever since!

What Workout Plan Worked Best For You?

I do 30 minutes of cardio per day if I'm close to a show. If not, I'll usually do cardio three days a week.

Day 1: Back/Chest

Superset

  • Lat Pulldowns Lat Pulldowns

    Lat Pulldowns

    3-4 sets to failure
  • Dumbbell Chest Press Dumbbell Chest Press

    Dumbbell Chest Press

    3-4 sets to failure

Superset

  • Bent-Over Barbell Rows Bent-Over Barbell Rows

    Bent-Over Barbell Rows

    3-4 sets to failure
  • Incline Chest Press Incline Chest Press

    Incline Chest Press

    3-4 sets to failure

Superset

  • Single-Arm Dumbbell Rows Single-Arm Dumbbell Rows

    Single-Arm Dumbbell Rows

    3-4 sets to failure
  • Cable Chest Flyes Cable Chest Flyes

    Cable Chest Flyes

    3-4 sets to failure


Day 2: Biceps/Triceps

Superset

  • Dumbbell Biceps Curls Dumbbell Biceps Curls

    Dumbbell Biceps Curls

    3-4 sets to failure
  • Reverse Triceps Push-Downs Reverse Triceps Push-Downs

    Reverse Triceps Push-Downs

    3-4 sets to failure

Superset

  • Close-Grip Barbell Curls Close-Grip Barbell Curls

    Close-Grip Barbell Curls

    3-4 sets to failure
  • Rope Push-Downs Rope Push-Downs

    Rope Push-Downs

    3-4 sets to failure

Superset

  • Rope Biceps Curls Rope Biceps Curls

    Rope Biceps Curls

    3-4 sets to failure
  • Dumbbell Triceps Kickbacks Dumbbell Triceps Kickbacks

    Dumbbell Triceps Kickbacks

    3-4 sets to failure


Day 3: Routine Practice/Plyo Circuit
  • Routine Practice

    Routine Practice

    1 hour

Circuit: 5 rounds

  • Box Jumps Box Jumps

    Box Jumps

    30 second max reps
  • Lateral Box Jumps Lateral Box Jumps

    Lateral Box Jumps

    30 sec max reps
  • Toe Touch BurpeesToe Touch BurpeesToe Touch Burpees

    Toe Touch Burpees

    30 sec max reps
  • Explosive Push-Ups Explosive Push-Ups

    Explosive Push-Ups

    30 sec max reps, rest 2 minutes


Day 4: Shoulders

Superset

  • Dumbbell Shoulder Press Dumbbell Shoulder Press

    Dumbbell Shoulder Press

    3-4 sets to failure
  • Dumbbell Lateral Raises Dumbbell Lateral Raises

    Dumbbell Lateral Raises

    3-4 sets to failure

Superset

  • Cable Reverse Flyes Cable Reverse Flyes

    Cable Reverse Flyes

    3-4 sets to failure
  • Front Raises Front Raises

    Front Raises

    3-4 sets to failure

Superset

  • Arnold Press Arnold Press

    Arnold Press

    3-4 sets to failure
  • Barbell Upright Rows Barbell Upright Rows

    Barbell Upright Rows

    3-4 sets to failure


Day 5: Legs

Superset

  • Barbell Squats Barbell Squats

    Barbell Squats

    3-4 sets to failure
  • Walking Lunges Walking Lunges

    Walking Lunges

    3-4 sets to failure

Superset

  • Leg Extensions Leg Extensions

    Leg Extensions

    3-4 sets to failure
  • Sumo Squats Sumo Squats

    Sumo Squats

    3-4 sets to failure

Superset

  • Prone Hamstring Curls Prone Hamstring Curls

    Prone Hamstring Curls

    3-4 sets to failure
  • Standing Hamstring Curls Standing Hamstring Curls

    Standing Hamstring Curls

    3-4 sets to failure

Superset

  • Glute Kickbacks Glute Kickbacks

    Glute Kickbacks

    3-4 sets to failure
  • Barbell Hip Raises Barbell Hip Raises

    Barbell Hip Raises

    3-4 sets to failure
  • Seated Calf Raises Seated Calf Raises

    Seated Calf Raises

    3-4 sets to failure


Day 6: Routine Practice/Plyo Circuit
  • Routine Practice

    Routine Practice

    1 hour

Circuit: 5 rounds

  • Box Jumps Box Jumps

    Box Jumps

    30 second max reps
  • Lateral Box Jumps Lateral Box Jumps

    Lateral Box Jumps

    30 sec max reps
  • Toe Touch BurpeesToe Touch BurpeesToe Touch Burpees

    Toe Touch Burpees

    30 sec max reps
  • Explosive Push-Ups Explosive Push-Ups

    Explosive Push-Ups

    30 sec max reps, rest 2 minutes


Day 7: Off

What Nutrition Plan Has Worked Best For You?

My diet tends to change frequently, especially during prep!

Meal 1: Post-Cardio
  • Egg Whites

    Egg Whites

    4 whites with cinnamon

  • Grapefruit

    Grapefruit

    1/2 grapefruit

Meal 2
  • Lean Turkey

    Lean Turkey

    3-4 ounces

  • Green Veggies

    Green Veggies

    1 cup (usually asparagus)

Meal 3
  • Chicken

    Chicken

    3-4 ounces

  • Asparagus

    Asparagus

    1 cup

Meal 4: Pre-Workout
  • Sweet Potato

    Sweet Potato

    2-3 ounces

  • Chicken

    Chicken

    3-4 ounces

Meal 5: Post-Workout
  • White Fish

    White Fish

    4-5 ounces

  • Sweet Potato

    Sweet Potato

    2-3 ounces

Meal 6
  • Egg Whites

    Egg Whites

    4 whites with cinnamon and Walden Farms Pancake Syrup

What Supplements Have Given You The Greatest Gains?
With Meal 1
With Meals 1, 2 & 3
With Meal 6
As Needed For Cravings


Why Do You Love Fitness/Bodybuilding?

I love the dedication and discipline it has given me. I love pushing myself during every workout and routine practicing in hopes that tomorrow I'll see another change in the mirror. There is no feeling like being on stage and showing all the hard work and time you put into your body/routine.

What Motivates You To Follow A Healthy Lifestyle?

The consequences make me want to live the lifestyle I'm living. I'm lucky to be surrounded with friends and family who motivate me daily to keep doing what I love to do. It's encouraging to have friends, family, and clients who see the changes and take action to improve their lifestyle; that's what truly motivates me.

What Made You Want To Achieve Your Goals?

When I set my mind on something I do it. Every time I set a goal to compete I do it because I know that this is what I love to do!

What Are Your Future Fitness/Bodybuilding Plans?

I plan on competing at Jr. Nationals this June in Chicago in hopes for my pro card depending on how that show goes. Next in line is Team U in New Jersey this July. I would like to start doing more photo shoots and start fitness modeling.

What One Tip Would You Give Other Fitness Competitors?

Do your research! This is not a sport for everyone. It's challenging yet rewarding. And of course diet, diet, diet!

Who Are Your Favorite Fitness Competitors/Bodybuilders?

Oh gosh! I have so many! I love Jen Hendershott; her energy is incredible. I love the creativity and talent of Jodi Boam. Dana Linn Bailey, Ava Cowan, Vanda Hadarean, and so many more!

What Features Do You Use On Bodybuilding.com?
  • BodySpace
  • I get updates/pictures of certain shows.
  • The Store for all my current supplements.
  • Tons and tons of great workout ideas and advice!