Quick Stats

Age: 29
Height: 5’4”
Weight: 142lbs

How did you get started with Fitness?

6 years ago I had gotten to a point where I had finally had enough of being overweight. I went from being 120lbs to 170lbs, at that point I had never felt worse about myself. I didn’t want to be seen in public, I would fat shame myself, my relationship with food got worse and so on. My gf was an elite trainer at the time and offered her services to me, I knew it was something I had to do. Making that decision changed my life forever, I vowed to myself that I would always help others the way she helped me.

Where does your motivation come from?

My genetic code is filled with diabetes and cancer. Recently I have watched many of my family members become extremely ill or pass away due to these diseases. Being Fit and Healthy are constantly at the forefront of my mind, as I now have a nephew who looks up to myself along with my brother. Each day I wake up and appreciate the fact that I am healthy and able to live this life. That’s what keeps me going, even on my hardest days where my motivation is at an all-time low.

What workout routine has worked best for you?

Recently I have been focusing on tightening my hamstrings and glutes, as they are two of my weakest areas. I usually do a 3 day on, 1 active rest day, 2 day on, 1 full rest day split. I do Legs 2-3 times per week, and combine my other muscle groups. Changing it up every 4 weeks to keep my body guessing. The Stairmaster and I have also become good friends…..most days haha.

Please provide a typical week of workouts including cardio:

Chest/Abs

1: Bench Press *Pre Exhaust* x 12, 10, 8 @ 45lb, 55lb, 65lb
2a. Cable Rope Pulldown x 15, 12, 10 @ 50lb, 60lb, 70lb
2b. Seated Face Pulls x 15, 12, 10 @ 60lb, 70lb, 80lb
3a. Cable Fly x 15, 12, 10 @ 10lb, 20lb, 30lb
3b. Cable Press x 12, 10, 8 @ 20lb, 30lb, 40lb
4a. Underhand Pulldown x 12, 10, 8 @ 50lb, 60lb, 70lb
4b. Cable Front Raise x 12, 10, 8 @ 20lb, 25lb, 30lb
5. Cable Pullback with Bar x 12, 10, 8 @ 10lb, 20lb, 30lb
Stairmaster x 20 min @ 7-9

Legs

1a. Lying Leg Curl x 12, 10, 8, 10 @ 30lb, 40lb, 50lb, 40lb
1b. Hack Squat x 12, 10, 8, 10 @ 90lb, 110lb, 140lb, 110lb
2a. DB Deadlift x 12, 10, 8, 10 @ 30lb, 35lb, 40lb, 35lb
2b. Decline Leg Press x 12, 10, 8, 10 @ 90lb, 140lb, 180lb, 140lb
3a. Wide Stance Romanian Deadlift x 12, 10, 8 @ 95lb, 105lb, 115lb
3b. Abductor x 12, 10, 8, 10, burnout @ 60lb, 70lb, 85lb, 70lb, 55lb
4. Single Leg Hamstring x 12, 10, 8 @ 15lb, 20lb, 25lb
Stairmaster x 20 min @ 7-9

Back/Biceps

DB Pullovers x 12 @ 20lb
Lat Pushdowns x 12 @ 50lb
Prone BB Rows x 12 @ 40lb
High Cable Rope Rows x 12 @ 60lb
Seated Single Arm Cable Row x 12 each @ 30lb
DB Preacher Curl x 12 each @ 10lb
Armaggedon (Bicep Drop Set Finisher):
– Hammer Curls x 12 (Heaviest Weight)
– Gladiator Curls x 12 (Medium Weight)
– Bicep Curls x 12 (Lightest Weight)
Treadmill x 20 min @ 6 incline / 3.8 speed

Core

Sit ups x 15
Flutter Kicks x 15
Sit ups x 15
Hello Dollys x 15
Sit Ups x 15
Crunches x 15
Sit Ups x 15
Bicyclers x 15
Sit Ups x 15
Russian Twists x 15
Sit Ups x 15
Commando’s x 10, 8, 6 each
Mountain Climbers x 20-30
Hanging Oblique Crunches x 12 each
Bench V-Crunch x 12
**2 Rounds**
Stairmaster x 45 min @ 7-9

Arms

Db Cross Body Curl x 8 each @ 15lb
Shoulder DB Press x 8-10 @ 25lb
Cable Rope Tricep Extension x 12 @ 40lb
BB Reverse Curl x 12 @ 30lb
Lying DB Skull Crushers x 12 @ 10lb
DB Single Arm Lateral Raise x 12 each @ 15lb
Seated DB Circles x 12 @ 5-7.5lb

What is your favorite bodypart to workout and why? What advice would you give others trying to bring this out?

My Back because there are so many different exercises to target all of the muscles and I love feeling the engagement. I’m one of those females who likes to see growth in my weakest areas and since being in a car accident….building my back has been a big priority.
Start off LIGHT! Make sure you are feeling the right muscles, because you may be doing the exercise but that doesn’t mean you’re getting the right engagement. Slow and Steady wins the race, so don’t rush through your reps. Pause and hold for a 2 second count and then slowly release up. You will not only feel it, but you’ll learn quickly to recognize that engagement.

If you had to pick only (3) Exercises what would they be and why?:

1. DB Hammer Curls because I like the pump I get from them
2. BB Deadlifts because I love feeling the engagement of my hamstrings and gluts
3. Decline Leg Press because I love racking 2-3 plates a side and being able to push that much weight. Makes me feel bad ass.

What is your diet like? How important is your diet to your results?

I live IIFYM (If It Fits Your Macros) so I can eat what I want, within moderation. It’s the most important thing. If you aren’t eating enough macros according to your current goals, you won’t achieve any results in the gym. I tell my clients that it’s 100/100, not 80/20 because you have to be 100% committed on both ends if you want to be successful and reach your goals. Once you’ve come to the maintenance part, you can adjust to the 80/20 rule.

Example of a typical day of eating:

Usually it consists of Egg Whites with cheese and bbq ranch dressing plus light rye bread with PB and J for breakfast or Protein Oats. Then for lunch I made a grilled chicken salad. Snacks are typically a Yup Bar or Plain Greek Yogurt with Frozen Fruit. And I always save just enough macros for dessert, which is Cappuccino Froyo with Protein Powder and PB2 (made into a sludge which I drizzle on top) then some unsweetened coconut and topped with an Oreo.

What is one food you couldn’t live without and how do you handle food cravings? Do you have a cheat day or Cheat meal?

Ooo that’s a tough one because I have 2 foods I cannot live without, and that’s Pizza and Cappuccino Froyo. I live the flexible dieting lifestyle….even during prep. I find that I don’t get cravings as much as when I used to restrict my diet. I also LOVE Diet Root Beer, it takes care of any sweet tooth and the carbonation keeps me feeling full.

What is your supplementation like?

I have been using 1st Phorm for the past 2 years. Mostly our Post-Workout Stack (Phormula-1 + Ignition (isolate protein and glycogen)) plus Creatine Monohydrate, M-Factor Goddess (multivitamin), Full-Mega (Omega-3), Level-1 (Meal replacement protein), MegaWatt V2 (Pre-workout), AlphaSurge DRV (vasodilator), as well as the Bliss Go Pack which has been reformulated to the Royal Stack (Thermogenic with sleep aid and thyroid control).
I don’t always use pre-workout, usually on my biggest muscle group days or as I get closer to a show because my energy is depleting.

What is your favorite quote?

“Never let the fear of striking out, keep you from trying.” – Babe Ruth

Social Media Handles and how people can contact you:
FB: www.facebook.com/kluhchfitness
IG: @MandyVleeming
Twitter: @MandyVleeming
Email: info@kluhchfitness.com
Website: www.kluhchfitness.com