Mother of 2 beautiful children Matthew 22 and Marcella 18, and an IFBB Pro Bikini competitor. I enjoy traveling, lifting weights, watching my daughter’s soccer games, hang out with friends.
I began competing in my mid-20s. At that time, the Figure and Bikini divisions had not yet been introduced so I had to enter the Fitness division which included performing a fitness routine. Having no gymnastic or dance background, but through perseverance and determination, I was still able to compete and take it to the next level. I quickly switched to the Figure division once it was introduced. I started out without having a training coach for the first couple of years, only worked with the owner of Beverly International for nutritional guidance. Since I wanted to compete at the highest level, I contacted Mike Davies (my coach) in 2004 to work with me and to help me attain my goal. I went from placing in the top 5 to dead last from one show to the next at the Nationals level but I didn’t get discouraged. I continued to work to build a better physique each time I stepped on stage but couldn’t seem to be able to put on enough muscle without having to use enhancement drugs. Not having the success that I was hoping for in Figure, shortly after the Bikini division came out, Mike suggested me to switch over. Three years later, I earned my IFBB Pro card at age 45. I competed at the Pro level for a couple of years and decided to take some time off to focus on my children.
Age:
51
51
City:
Beavercreek (OH)
Beavercreek (OH)
Occupation?
IT Professional – Business System Analyst.
IT Professional – Business System Analyst.
Fitness category:
Bikini division.
Bikini division.
Training Plan:
I train early in the morning (5 am)as a good way to begin my day and to get it out of the way so that I have time for my children in the evening. I always start out with a fasted cardio before lifting because I often finish a gallon of water during training so there’s no way that I’m able to do cardio for 20-30 mins without having multiple stops to empty my bladder. As far as cardio goes, I refuse to do ‘steady state’ cardio because I get bored too easily. Interval cardio training either on the treadmill or the step mill and HIIT twice a week is my go-to. I have a one-off lifting day each week.
I train early in the morning (5 am)as a good way to begin my day and to get it out of the way so that I have time for my children in the evening. I always start out with a fasted cardio before lifting because I often finish a gallon of water during training so there’s no way that I’m able to do cardio for 20-30 mins without having multiple stops to empty my bladder. As far as cardio goes, I refuse to do ‘steady state’ cardio because I get bored too easily. Interval cardio training either on the treadmill or the step mill and HIIT twice a week is my go-to. I have a one-off lifting day each week.
Building season:
- 20 mins fasted cardio in the morning – 3 days a week. 20 mins HIIT twice a week.
- Legs, Shoulders, Back – each twice a week alternating heavy day, light day – heavy day 6-10 reps max / light day 12-15 reps.
- Glutes and Hamstrings – twice a week – heavy day / light day.
- Chest / Triceps / Biceps – once a week – heavy one week and light / high volume the next.
- Abs / Core work – mostly in between set on shoulders, back, and chest days.
On season:
- 30-45 mins fasted cardio in the morning – 4 days a week and HIIT for 20 mins twice a week.
- 20-30 mins cardio in the evening – 5 days a week.
- Lifting remains the same as in the Building season. My strength usually remains the same during the on-season.
- Abs / Core work – same as in the building season but also add twice a week 20 mins session in the evening only focusing on abs/core work.
Your plans and fitness plans after the pandemic?
Continue to work on building a physique that will allow me to step back on the Pro stage again this year.
Nutritional Plan:
Here’s a sample of my nutrition plan for show prep:
Here’s a sample of my nutrition plan for show prep:
- Meal 1 – ½ cup oat, 3 egg whites, 2 oz flank steak
- Meal 2 – 4-6 oz of orange roughy, 6 asparagus, 2 Brussel sprouts
- Meal 3 – Spinach salad with ½ cup broccoli, ½ cup red bell pepper, 6 oz chicken, balsamic vinegar
- Meal 4 – 3 oz tuna mixed with ½ cup diced avocado and 1/3 cup of roasted red pepper, spread on top of 2 plain rice cakes
- Meal 5 – 1 serving cream of rice and 1 scoop of Muscle Provider.
Supplement Plan:
- Vitamins C, B-100, E, D. Milk Thistle, St. John’s Wort.
- Advocare Spark and Arginine Extreme – Pre-workout. During on-season, add a fat burner.
- Glutamine – Post-workout and before bedtime.
- Muscle Provider by Beverly International – meal replacement once a day or late-night snack.
What separates Status from other fitness magazines:
I love the layouts, the articles, and the photos. It’s so nice to see Status as one of the few print publications that are still devoted to fitness, showcased hard-working fit people.
I love the layouts, the articles, and the photos. It’s so nice to see Status as one of the few print publications that are still devoted to fitness, showcased hard-working fit people.
What would it mean to you to become a “Status Symbol”:
It reflects the discipline, dedication, and hard work that I’ve put in to build my physique over all these years.
It reflects the discipline, dedication, and hard work that I’ve put in to build my physique over all these years.
What would it mean to you to grace the cover of Status?
It would be such an honor and I would feel so humbled to grace the cover of Status at my age, considering all the years I’ve dedicated to my personal fitness.
It would be such an honor and I would feel so humbled to grace the cover of Status at my age, considering all the years I’ve dedicated to my personal fitness.
Favorite Quotes:
- “Work hard, stay humble, smile often, never stop learning”.
- “Dream it. Believe it. Build it”.
- “Aim for the moon and if you miss it you may hit the star”.
- “Your limitation is only your imagination”.
5 things people don’t know about you:
- At the age of 16, I performed as a piano soloist with the Everett Symphony Orchestra.
- I was born and raised in Vietnam, lived there until 12 years old.
- Top 10 at the Miss Washington State America Scholarship Pageant and of course my talent was piano.
- I have a kick-ass sense of humor.
- I love to wear boots around the house.
If you could inspire one person, who would that be?
My daughter – as a child, she appeared to never be afraid to try anything. I want to instill in her that she can do anything if she sets her mind to. The mind is a powerful thing! I often remind her of my 4 favorite quotes.
Who inspires you? And why?
My mother – As a widow, she raised 5 children on her own in a Communist country and later brought them to America to build them a better life. Despite the many hardships that she endured, she continued to stay strong and not let anything get her down. She fought through many obstacles to achieve her dream of becoming an RN. I have always looked up to my mother. She was and still is at 82 the hardest working woman I’ve ever known. Kind, and compassionate. She has instilled in me a hard work ethic and always has compassion for others. She has always encouraged me to go after my dreams, never give up, and overcome any obstacles that come my way. She has taught me to be strong and to make wise choices in uncertain situations. She has instilled in me the same thing I want to instill in my daughter, which is I can do anything if I set my mind to.
My mother – As a widow, she raised 5 children on her own in a Communist country and later brought them to America to build them a better life. Despite the many hardships that she endured, she continued to stay strong and not let anything get her down. She fought through many obstacles to achieve her dream of becoming an RN. I have always looked up to my mother. She was and still is at 82 the hardest working woman I’ve ever known. Kind, and compassionate. She has instilled in me a hard work ethic and always has compassion for others. She has always encouraged me to go after my dreams, never give up, and overcome any obstacles that come my way. She has taught me to be strong and to make wise choices in uncertain situations. She has instilled in me the same thing I want to instill in my daughter, which is I can do anything if I set my mind to.
Photographer: Amir Marandi
