Could you tell us a bit about yourself and how you started training?
Hmmm a bit about me…. I live in NYC and am the owner of The Works Personal Training and Competition Coaching. I also am the founder of TEAM WORKS Figure and Bikini Team. In the 2 years I spent on the IFBB pro circuit, I competed in 2 Olympias and finished in the top 10 at both. I was also the very first Motor City Pro Figure Champion
How do you stay motivated?
What motivates me is thinking about how GREAT I feel when I’m eating well and working out. I also feel that doing the things that keep me in shape also keeps my life in balance. Having a balanced life can be HUGELY motivating. I find when diet or training slips even the slightest bit, other aspects of my life start to fall out of whack….
What is your current workout routine?
Currently I am trying to get into shape for an event, so I’m doing 60 minutes of cardio 5-6 days a week and doing a 3 on, 2 off, 1 on, 1 off lifting schedule. I train back and tri’s on day 1, legs on day 2, shoulders and bi’s day 3, then a full body circuit that contains plyos and lots of craziness on the 4th day. I constantly am varying my rep ranges to keep the body guessing…
What is your diet like?
VERY clean. Right now anyway lol… normally I am super clean during the week and let myself have a couple cheats on the weekends, but since I’m cutting a bit right now, I’m only allowing a small cheat once a week. The rest of the time I’m clean clean clean…. no carb cycling, but I’m low-moderate carb. I follow a 40/40/20 scheme.
What gives you the best results when cutting?
HIIT no doubt… I mix that with longer, steady state cardio sessions, but find when I’m doing short runs, and short bursts of higher intensity cardio I trim much better. Also, I don’t do well with keto diets… my body just doesn’t respond well. I keep my carbs low-moderate, surrounding them around my workouts.
What 3 exercises have contributed the most to building your physique?
I have always been told that I have great shoulders and glutes… my fave exercises for those are heavy DB shoulder presses and higher rep (15-20) single-leg leg presses… and step ups. I do what I call “pump the air into the tire” step ups lol… I pretend my butt is the tire, and each time I step up I’m pumping air into it….. with this type of step up though, if you take ANY pressure whatsoever off of the stepping up heel, the air will leave the tire, so I lean forward and keep my working heel pressed onto the step, pulsing up into each step without spending much time on the ground.
What supplements do you use?
I am a BIG advocate of placing importance in clean food, but I faithfully use BCAA’s, Glutamine, Chromium Picolinate, L-Carnitine, Alpha Lipoic Acid, Fish oils, Vit C, E, D, A, and Multivitamins.
What is the most common training question that people ask you? (and what’s the answer?)
Easily that would be “What’s the best type of cardio to do”. The answer I always give is “Whichever one you like the best!” You will be the most likely to stick to and push yourself while doing your favorite type of cardio. If you hate running but love the stairclimber, then go slaughter that stairclimber and leave the running to someone who loves that.
What is your greatest achievement so far?
That would be a 4-way tie….
1) Winning my pro card
2) Placing 9th in my first Olympia
3) Winning the 2006 Motor City Pro
4) Going off on my own and starting my business
What is your favorite quote?
“That which does not kill you makes you stronger”
What are your plans for the future?
I plan on growing my personal training business as much as I can and opening a gym of my own. I also would love to host my own fitness show one day!