May
02
Stacey DeJesus can arrest me anytime…
Crime may not pay, but being arrested by Stacey DeJesus is payment enough….
Okay, okay…so just “forget about it”….
But don’t forget about Stacey DeJesus Bikini Competitor. After only 2 years of training Stacey is working her way up and improving her physique with each appearance. It won’t be long she is a force to be reckoned within the NPC. Now I want you to be good and make sure you are only seeing her on stage and not behind you with flashing lights….
All About Stacey
- Age: 29 years old
- Occupation: Law Enforcement Officer and in school for Personal Trainer
- Family: My son Tyler (7 years old), my twin daughters Jocelyn and Roselyn (5 years old), My Dad Randy, my Mom Lori, my younger sisters Mellissa and Ashley, and my step-mom Kathleen (R.I.P)
- Birthplace: Royal Oak, Michigan
- Current Residence: Wilmington NC
- Years Training: 2 years total
- Height: 5′6”
- Off season weight: 122 lbs
- Contest weight: 116 lbs
- Favorite Bodybuilding meal: Sushi and Salmon Salad with Baby spinach
- Favorite Cheat meal: Chicken Supreme Tacos
- Favorite Supplements: BCAA’s, L-Glutamine, Fish oil, Nitrous Oxide Booster, Thermoburst (Thermogenic)
- Recommend Supplements: Research the different supplements that will benefit you for your specific personal goals
- In my IPOD: Invasion by Paul Oakenfold, My Own Hell by Five Finger Death Punch, The Way of The Fist by Five Finger Death Punch, In A Green Valley by Marcus Schultz, Panic Switch by Silversun Pickups, Hasta Abajo by Don Omar, Hypnotic by Magnus, Firestarter by Prodigy
- Hobbies: MMA, Shooting Guns, Surfing, traveling, anything outdoors
- Favorite quote: “The individual who says it’s not possible should move out of the way of those doing it.”- Tricia Cunningham
Contest Diet:
- Breakfast: 1 cup Oatmeal with sugar and cinnamon, Protein Shake…Ultramet Banana Cream Protein powder with 2 scoops Bell Plantation Powdered peanut butter
- Lunch: Grilled chicken breast mixed with greek yogurt and curry powder in a sun dried tomato wrap with Romaine lettuce,
- Snack: 2 hard boiled eggs, 1 sweet potato, Protein Shake…Ultramet Banana Cream Protein powder with 2 scoops Bell Plantation Powdered peanut butter
- Dinner: Salmon Salad with baby spinach and toasted Asian sesame dressing, 4oz Tilapia filets baked with capers, dill, and lemon
Supplement Schedule:
- Fish Oil 1000mg
- Flaxseed Oil 1000mg
- L-Glutamine 2200mg
- NO2 Black (Hemodilator/Nitric Oxide Booster) 3000mg
- B-Complex vitamin
- CLA (Conjugated Linoleic Acid) 1000mg
- CoQ-10 100mg
- Iron 65mg
- GNC Thermoburst Hardcore (thermogenic blend)
- GNC Creatine Monohydrate 5g
- BSN Amino X (BCAA blend)
- GNC BCAA 5000 (BCAA blend)
I take all these supplements once a day pre-workout.
Cardio Schedule:
- 20-30 minutes every day and at least 45-60 minutes 3 times a week
- 10 to 15 minutes of cardio before every workout (incline treadmill walk or elliptical)
- Incline treadmil to highest incline and walk at at least a 4.0 pace
- Elliptical-set to level 10 and switch directions front to reverse every 5 minutes and when going in reverse, squat down to really feel a burn in your quads
- Running outdoors or on treadmill for at least 30 minutes or 3 miles
- Jump rope for at least 30 minutes
- Circuit training (box jumps, jump squats, mountain climbers, push-ups) at least twice a week
Training Schedule:
2 Body Parts per day, 1-2 days of rest per week
- Legs/butt/abs-(favorite to train) 4 sets 10-12 reps of each exercise-squats, dead lifts, leg press, lying hamstring curls, leg extensions, calf raises, prowler sled push (my personal favorite), planks, reverse ball crunches, ab tower leg lifts with dumbbell between feet
- Chest/Tri’s/shoulders- 4 sets of 10-12 reps of each exercise- Incline DB (dumbbell) press, machine flyes, DB kickback, V-bar press down, overhear triceps extensions, front raises, lateral raises, rope pull downs, push ups, decline push ups, cable flyes
- Back/Bi’s- 4 sets of 10-12 reps of each exercise- Lat pull down wide grip, cable row V bar, back extensions, dumbbell rows, Good morning dead lifts, DB curls, hammer curls, 21’s (my favorite), machine curls, pull ups
Presentation tips:
Smile!!! This is the fun part so have fun out there. All the hard work you have done in the gym has led up to this point! Enjoy!
Overall Contest Experience:
I loved it! Be a sponge! Ask questions to other competitors and people you meet at the competitions. Get critiques from the judges on how you can improve for future shows. Research as much as possible on the shows that you are planning to compete in. You will gain countless experience for future shows.
Props and Thanks:
Thank you to all my friends at Gold’s Gym in Porter’s Neck Wilmington, NC for helping me and being so encouraging! Thank you to Chris Senter who has been my workout partner and has pushed me harder than anyone else ever has. He has thrown some crazy workouts at me and has had me lifting heavier weight than I ever thought I would be able to. I couldn’t have done it without you! Thank you to my family and friends that have supported me along the way and encouraged me to keep at it! I love you all!
In closing:
Just Do it! Don’t make excuses and give 110% in the gym as well as with anything else you do! Others will take notice and want to copy what you do when they see you work hard! It’s the best feeling in the world knowing that what you do is motivating and inspirational to others!
Popularity: 2%
Apr
25
Yes I realize I took some artistic liberty with this quote. But I thought it fitting since Women’s Physique competitor Tiffany Mosley is a Marine serving our country and ….
Wow! Get a load her “Guns”!!!
First I want to take a moment and thank Tiffany and the rest of our service men and women in all the branches of our military for doing an outstanding job of protecting our country. Whether you agree with what our government decides to do or not to do, one thing is crystal clear…Our Nation’s armed forces have done an amazing job should be thanked every chance we get. So Tiffany…Thank You!!!
Tiffany At a Glance
- Age: 23
- Occupation: US Marine
- Family: No children of my own. I am an only child to the best mom and dad in the world
- Birthplace: Lexington, KY
- Current Residence: Jacksonville, NC
- Years Training (total): 3
- Height: 5’2
- Off Season Weight: 135-140
- Contest Weight: 124
- Favorite Bodybuilding Meal: anything with chicken that includes some carbs
- Favorite Cheat Meal: grilled cheese sandwiches
- Favorite Supplements: Species Nutrition has the BEST whey isolate protein I have ever tasted. When my meals called for a protein shake I would drink these. The best part is they have no carbs in them.
- What would you recommend to someone who has never used any supplements before? I do not believe in going all out on supplements so I think someone should just get what really works for them. All I do is take vitamins and drink the occasional protein shake.
- In your IPOD: I listen to every genre, literally! My playlist goes from Tupac, to Journey, to Kenney Chesney, to Katy Perry to Kirk Franklin. I love all music
- Most Inspiring Book: The BIBLE
- Hobby or Interests outside physique: i love playing all sports, favorite being basketball
- Favorite Quote: “abs are made in the kitchen not the gym”
Hey everyone!! The name is Tiffany Mosley and I am a United States Marine stationed in NC. I have been training for about 3 years and have only competed in two shows. I am still fairly new to the sport and I keep learning more and more every day. I just recently placed 3rd at the NC State Championships in the new Women’s Physique Division. It was a tough class and all the ladies had something fierce to offer to the stage.
Here is a look at how I prepared for this show and my journey to the stage:
I first hired my coach, PJ Braun to guide me in this journey. He is amazing and very attentive to all his clients. For my contest diet I had to stay away from carbs the majority of the time. My body did not do well with carbs so I was at first introduced to the Keto diet. I must say that it worked wonders for me. My meal plan looked something like this:
Meal 1: 2 whole eggs, 5 whites
Meal 2: 30g whey protein, 1 tbsp pb
Meal 3: 5oz of chicken or turkey with an ounce almonds or nuts
Meal 4: 5 oz red meat with salad
Meal 5: I would repeat meal 1 or 2
After a couple of weeks I added in ½ cup of oatmeal to my 1st meal and a sweet potato to my 3rd meal. Other types of foods that were incorporated into my diet were Ezekiel bread, brown rice and fish.
For supplements I stuck with the basics. I took Vitamins C and D, Calcium and Fish oil. We need these vitamins not just to compete but for overall health.
For cardio I didn’t do much at the beginning of my prep but getting closer to the show I did 45 minutes of cardio. I preferred to do it on an empty stomach. I would either do HIIT cardio, the Stairmaster or I used the elliptical on my “lazy days”. I felt that the elliptical didn’t burn as much fat and make me sweat as much as the other methods. My favorite type would have to be the Stairmaster because I would always be drenched after it.
For training my coach had me do a different muscle group each day. I loved this program because I was able to focus on that specific body part on the prescribed day and I didn’t feel all confused doing a million different exercises for my whole body. My favorite body part to train was back:
Lat pulldowns with close grip- 4 sets of 12-15
1 arm dumbbell rows- 4 sets of 8-10
Seated pulley rows- 4 sets of 12-15
Behind the neck lat pulldowns- 4 sets of 15-20 reps
If there are any tips I need to give it is definitely to have fun with this lifestyle and make sure it is something you really want to do. Do not go into it being miserable every time you have to work out or deny some pizza that is offered to you. It is a very tough and demanding sport but rewarding at the same time. Also, practice posing!!!!! Practice, practice, practice and practice some more. I started out looking ridiculous with my poses but with the guidance of my coach, Pj, and my posing coach, IFBB Pro Amanda Harris I was able to pose gracefully and everyone said I looked confident in all my poses.
This past contest experience was incredible and overwhelming. I admit it was definitely rough for me at times because I was so busy with work at the beginning of my prep, going to school and personal issues that kept bringing me down that there were times I wondered if I should stick with it but I wanted more than anything to accomplish my goal so I didn’t give up. My coach was very supportive and motivating and that is also what helped me stick with it till the end. My overall experience was remarkable. I absolutely loved being on stage. It is such a wonderful feeling showing all your hard work to the audience and being extremely proud of how far you came.
I definitely need to first off give thanks to the best coach in the business, PJ Braun. He is so knowledgeable about the sport. He was very attentive to me throughout the whole prep and I love how he really cares about all his clients. I also want to thank my posing coach, Amanda Harris. She lives fairly close to me and so I was able to practice posing with her and even got to train with her a few times!! She came up with my routine for me and it was a huge success.
Popularity: 3%
Apr
17
The 2012 North Carolina States Bodybuilding, Fitness, Figure, Physique, and Bikini Championships were held on Saturday, April 14th at the High Point Theater in High Point, NC. The show was a smashing success with over 200 competitors accross all divisions. It was a tough competition this year as the North Carolina NPC continues to bring the very best in competitors year after year.
Congratulations to all the competitors! Even if you didn’t win…you are all still champions and have achieved what very few individuals can ever say they have acheived. Enjoy this time…bask in your glory…and eat up…
Please enjoy the pics from the backstage…
Popularity: 32%
Apr
06
Guess what time it is? That’s right it’s quiz time…
Alright which of these statements about our newest featured athlete Maureen Donlevy Clary is true?
- Maureen is the first of 10 children.
- Maureen had both hips totally replaced in 2004.
- Maureen entered and became the EAS/GNC Body for Life Champion in 2005
- Maureen almost entered a bikini competition in 2006 before deciding on Figure for her first competition in 2006
- Maureen has since entered 18 competitions in the last 6 years.
- Maureen is __ year’s old. Okay she won’t tell us her age but I guarantee you would NOT believe it even if she did…
- Maureen was forced to fight gladiator style (like Conan) with her 9 siblings for food every night and that is how she became so strong and built her amazing physique.
Okay…write down your answers…
Are you ready? They are ALL true!
Okay…maybe not the last one but I’d imagine with 10 brothers and sisters it was very eventful at her house at dinner time…
I have talked with Maureen a couple times and I had no idea that she started her bodybuilding career just 6 short years ago after having a double hip replacement and that she is a Body for Life winner…
I am amazed and very proud of her accomplishments. We all too often get caught up in our own little lives and don’t take the time to see the triumphs and successes that others have achieved. So I want to say to Maureen…
No matter how you place in competition…You are a Champion and huge success in my book!!! Way to Go Maureen!!
Okay…enough of my gushing over Maureen…let’s get back to the reason we are here today and that is to give you some insight into Maureen and her pre-contest plan.
Maureen at a Glance
- Age: irrelevant… or lol we can go with Dr. Oz’s number…about 35 J
- Occupation: VP and consultant in the Career College Industry
- Family: Husband: Bill Children: Bryan and daughter-in-law Sarah, Lauren and fiancé Jack, Kayla and step son Jon, daughter-in-law Michelle and grandchildren Jordan and Austin
- Birthplace: Paterson, NJ
- Residence: Fort Mill, SC
- Years Training (total): training, long time…competing about 6 years
- Height: 5’4”
- Off Season Weight: 155
- Contest Weight: 140
- Favorite Bodybuilding Meal: tilapia, rice and spinach
- Favorite Cheat Meal: thin crust whole wheat cheese pizza, dairy queen vanilla cone dipped in chocolate
- Favorite Supplements: multivitamin (cause my mom said they were good for me) milk thistle (liver) , vitamin C (antioxidant), branch chain amino acids (for recovery and muscle sparing) protein powder (for when I can’t get real food in) and fish oil… good for brain +
- What would you recommend to someone who has never used any supplements before? Lol… talk to Steve at Rock Hill Nutrition
- In your Sirius Stiletto: I have AC/DC, trance music from Sirius Electric Area, and rock music from Sirius Boneyard and Octane
- Most Inspiring Book: That’s a hard one. There are SO MANY!!! I LOVE reading and get very inspired by the written word. The last book I read was the Biography of Thomas Edison. I was curious to understand what kind of person and what could motivate a person to keep trying to invent something even after over 9,000 failures. Very interesting…
- Hobby or Interests outside bodybuilding: Spending time with my family, researching my ancestry, working in the yard, trees, reading
- Favorite Quote: I have a lot of those too. “Whether you believe you can do a thing or not, you are right.” Henry Ford. Ha-ha looks like I am into inventors these days… Edison…Ford…Clary…(muscles) J
- Website: www.maureen.us.com
My contest diet basically consists of 5-6 meals. For protein, I choose fish, chicken, eggs or 96% ground beef. Carbs include sweet potatoes, baked potatoes, rice, broccoli, asparagus and spinach. The one extremely helpful hint I can give is…. PLAN your meals ahead of time (that includes meal content and meal time) to achieve successful implementation.
Let’s see supplements include multivitamin (cause my mom said they were good for me), milk thistle (liver), Vitamin C (antioxidant), branch chain amino acids (for recovery and muscle sparing) and protein powder (for when I can’t get real food in)
In terms of cardio, my favorite type of cardio is none. Lol. Actually, I have learned to look forward to cardio so I can catch up on my reading, zone out to my favorite music on my Sirius stiletto and enjoy a little time to myself! I do cardio 6-7 days a week ranging from 30 minutes to 2 hours daily. Each session lasts between 30-60 minutes, max 3xs a day as needed. I try to vary the method between step mill, elliptical, stepper, treadmill, stationary bike and walking outside.
Let’s move on to training. I like to vary my training to shock my muscles and to keep it fun too! This last competition, I did chest on Monday, legs on Tuesday, Back on Wednesday, Delts on Thursday and Arms on Friday. Saturday was used as a makeup day or to focus more on calves and abs which I try to do daily. Regardless of what training program I use, I make sure it is effective for my current goal. My time is very valuable so when I work out, I give it 110%
Now presentation is very important so I like to surround myself with experts like my long time friend and trainer, Linda Smith. My recommendation is to make time to practice posing daily! Don’t underestimate the value of good posing technique to show the muscles you have worked so hard for.
Let me conclude with this about my love and the thrill of competing. I love having the challenge (and deadline) for this type of self improvement. There is so much detail that goes into a successful competition, I think until you experience it for yourself, it is hard to appreciate. It takes work and planning and there is so much to learn but I have won every time I get up on stage regardless of the judge’s opinion. And that’s a pretty cool feeling! Another added benefit is getting to know the other competitors and sharing a special common bond through our sport of bodybuilding.
Last but not least I want to give special thanks to a few people.
#1 on my list to thank is my husband, Bill. Without him and his support, I could never have progressed to the level I have achieved.
I have worked with many great nutritionists and trainers who have contributed to my success but since I am finishing up training for the Arnold, I would like to thank three friends who have specifically helped me directly prepare for this competition.
- For my leg improvement, I have to thank Emmett Ballard (Faith Fitness) for some great leg workouts!
- Especially for killing my abs and walking me through the last three grueling weeks of training, Thank You, Will (Harris)!! Lol. Despite having to deal with me, he remained tough and persevered and was really able to motivate me to finish strong!
- I can’t thank Linda Smith enough for her time and input in helping me pose with the enhanced stage presence I have been looking for! She was awesome!
- And last but certainly not least, thanks to my children, Bryan, Lauren and Kayla and my stepson Jon for their constant love and support. I know it’s not always easy to have a bodybuilder for a mom…. but they make me feel like a special person every day. And I am very grateful for them.
Regarding sponsors, I want to thank Omni Gym, Club Fitness, and Contenders Boxing for providing a great place for me to achieve results and Steve at Rock Hill Nutrition for excellent, researched and credible input on my supplement selection.
Oh yeah…and before you go please take a minute and go to my website www.maureen.us.com where you can learn more about me and my love of competitions and bodybuilding.
Popularity: 4%
Feb
22
In a few short weeks, the 2012 North Carolina NPC Bodybuilding, Fitness, Figure, Bikini, and Physique contest season will be upon us.
Are you ready for all the excitement?
Are you ready for the drama?
Are you ready for the hot bodies?
This is going to be an exciting season and I can’t wait for it to get started. If you have been hiding under a rock and haven’t mapped out which shows you are going to compete in and which show you are going to watch then here is the NC schedule and you’d better get to planning!!!
- April 14th - North Carolina States - High Point, NC
- April 28th – Charlotte Cup - Charlotte, NC
- June 9th - Gold’s Classic – Wilmington, NC
- June 23rd - Victory in the Valley - Kannapolis, NC
- Aug 25th - Muscle Heat - Greensboro, NC
- Oct 20th - Mid-Atlantic Classic - Charlotte, NC
- Nov 3rd - Elite Muscle Classic - Greensboro, NC
Popularity: 7%
