Thanks for being apart of AbFitts "local focus" this week
1) Give the readers of AbFitt some background information: Name, age, gym, years training.
Melanie Townsend, age 45
Home Gym
I’ve always been kind of active with tennis, rollerblading, and running. Never lifted weights. I mean I played around with some 5 and 10 lb dumbbells, but that was it. I only started lifting heavy in June 2010.
2) Tell us how you got started in weight & fitness training.
I had gained some weight last year, I was up to 155 lbs, which at 5’9” isn’t that bad, but I decided to lose 20 lbs by June, when my husband and I were going on a cruise to the Bahamas. I accomplished this, and just kept feeling better. My husband lifts weights, and he was always trying to get me to lift heavy, but I wasn’t sure it was for me..now I know that it is, I’ve never felt better in my life, FULL of energy. I feel better than I did at my age, than I did at 25, AND I look better! (No kidding!)
3) Can you talk about your current training & cardio routine.
I work out 5 days a week. Cardio on Tuesday and Friday, I usually run 2-3 miles. Monday, Thursday, and Saturday, I lift weights.
My full body workout:
4 X 10 Barbell Squats (65 lbs)
4 X 10 Dead lift (65 lbs)
2 X 10 Bench Press (45 lbs)
3 X 10 Barbell Curls (30 lbs)
4 X 10 One-arm Dumbell Row (Each Side - 25 lbs)
2 X 20 Medicine Ball Squat w/Diag.Woodchop (Each Side)
3 X 20 Kettlebell Squat & Swing (15 lbs)
2 X 20 Kettlebell Half Squat (15 lbs)
2 X 20 Kettlebell Round the World
2 X 20 Kettlebell Windmill
3 X 15 Plie Squat with 25 lb Plate
3 X 6 Bulgarian Dumbbell Split Squat (30 lbs)
3 X 30 Dumbbell Seated ab twist (10 lb)
Boxing moves - Upper cut and Hook, Side Kicks
4) A hot topic when we focus on a guest athlete is always nutrition. Talk about your diet & supplementation.
Breakfast
Multi vitamin - Optiwomen
Fish oil
Vitamin D3
Green Tea Extract
CLA
L-Carnitine
Alpha-Lipoic Acid
1/2 cup of oatmeal
Bowl of chopped fruit (blueberries/pineapple/cantaloupe)
1 10 oz glass of 1% milk
5 oz Greek Yogurt
Midmorning Snack
Zone Perfect Nutrition bar
Lunch
Fish oil
Green Tea Extract
CLA
L-Carnitine
1 Grilled chicken breast or Salmon steak
Cooked veggies, fresh cooked with olive oil and sea salt (fresh or frozen, not canned)
Afternoon Snack
½ cup of Cottage cheese with sliced pears or diced tomatoes or Greek yogurt
Dinner
Fish oil
Green Tea Extract
CLA
2 Chicken breasts/Salmon steaks/Boneless pork chops
Baked Veggies with olive oil and sea salt (from frozen or fresh) (asparagus, zucchini slices, squash slices, egg plant)
Sliced tomatoes
OR Spinach Salad with tomatoes/green peppers/purple onions
Preworkout
Whole Wheat Crackers (5) or mozzarella cheese stick with a pear or apple
Post workout
Syntha-6 shake with 1% milk (5 days a week)
Before bed
One 8 oz glass of 1% milk
****I drink water throughout the day
5) what are your future goals related to training.
I really want to tone my abs even more, but mostly my legs and booty need a lot of work. I need to firm up and gain muscle definition there. I feel confident I can do it in another 6 months, maybe less. Results have been coming faster than I expected, so I’m pumped!
6) What advice would you give to a beginner in the early stages of his/her training.
Start slow, stay focused and SEE your progress,,To do this..you gotta take photos, see where you’re going. Just seeing the difference every 3 or 4 weeks will keep you pumped up. And I can’t say enough about diet, until I changed my diet, I was thin, but had little muscle definition. It also helps if your partner is in it with you, so you can eat the same things..diet is more important than you know!
7) Any last words?
I just started this year, at age 45. I have two sons, ages 17 and 15 (6’3” and 6’1” respectively), if I can do it, anyone can!
Melly-