Ultra-FIT magazine

FELICIA ROMERO

 

Felicia Romero is one of the top fitness models in the US. Here she shares her workouts and her tips for getting and staying in great shape with ultra-FIT.

 UF: How did you get involved in fitness?

FR: I have always been active, playing collegiate softball. I started competing (fitness modelling) when I was done playing softball. I like having something to work toward. A friend at the gym suggested I should compete because I had the structure for it – so I decided to do my first show not knowing anything about dieting and training. However, I did very well and I continued competing and achieving at the pro-level. I earned 6 fitness magazines covers subsequently.

 

UF: What have been your career highlights to date?

FR: My career highlights include three top 5 placings at the Figure International. I competed in the Olympia for seven consecutive years and my best finish was top 5 in the world.

I’m also very honoured to have been featured on the cover of Flex Magazine Swimsuit issue, two years in-a-row and Muscle and Fitness Hers and Oxygen magazine covers in 2012.

UF: What’s a typical week’s training consist of? 

FR: I usually lift four days a week with two upper body days and two lower body days.

 

 

 

Sample our Jan 2014 issue here

http://ultrafitmagazine.co.uk/wp-content/uploads/2014/01/24_1_sampler_reduced_size.pdf

Leg days:

Leg extensions – 3 x 20

Walking lunges holding dumbbells – 20 each leg x 3 sets

Leg press – 5 x 30

Step ups – 3 x 15 each leg

Plie squats – 3 x 20

Leg curl – 5 x 15

Glute kickback – 3 x 20

Upper body days:

Shoulder press (dumbbell) – 5 x 15

Side laterals and front raises (back-to-back sets) – 3 x 15 reps

Lat pulldown – 3 x 15 reps

Rear delts – 3 x 20

Seated row – 3 sets of 15

Triceps press down- 5 x 20 reps

Triceps extension – 3 x 15

 

UF: Do you train by yourself or with others?

FR: I usually train by myself. My schedule is complicated so it’s nice to go whenever I can get it in. It would be very hard to schedule with someone else. And I don’t like to talk during my workouts either – time is a huge issue for me so I must maximise my time, best I can.

UF: How did you learn what works for you and what doesn’t and have you had a trainer?

FR: You really must pay attention to your body and always have your goals written down. No one knows your body best except for you, so you really must pay attention to your body and how you feel with certain food and exercises. I have had a trainer before. I have learned a great deal from others and it’s nice to get different points of views on training – the more knowledge the better.

UF: What body parts do you find toughest to work on?

FR: The body part that is the toughest for me is my lower half – it’s the hardest to tone and shape. I carry most of my fat in my lower body so I always work to target that area.

UF: What type of diet do you follow?

FR: I wouldn’t really call it a diet, but I do eat clean and health – this is a lifestyle choice and not a quick fix. My problem in the past has been the time crunch and pressure to get in shape in a certain amount of time. That lead to many problems of bingeing and feelings of guilt. So now I make good choices and stay active. I love eggs, fish, veggies, avocado, quinoa and I try to incorporate all of those foods in my diet daily. Just eat clean be conscious of what you put in your mouth and the health will come.

UF: Are supplements necessary?

FR: I don’t think supplements are mandatory for a healthy way of life but they definitely can help. Just as the word means they are ‘supplemental’ to your diet. I have found that many have helped me throughout the years – whether it was for something I was lacking in my body or for energy. There is a product called YouthH2O that has helped me tremendously with my thyroid and hormones. The maca and other amazing antioxidants in it have aided in regulating my thyroid function. If you are going to add supplements to your diet then make sure you do your research and you take products that your body needs.

UF: How do you motivate yourself to train and eat clean?

FR: Motivation must come from within and has to be so much more then wanting to look good. I enjoy working out and that’s what keeps me going. We only get our body once and we must treat it with the upmost respect. Being healthy is a way of life for me. If you force yourself to eat clean and train then it won’t last, but if you treat it like a lifestyle, remain positive then the motivation will be there.

UF: What’s the most unusual workout you have done?

FR: I haven’t really done anything unusual but there have been many times where I have been extremely uncomfortable! I’m not great at cardio so anything with jumping or sprinting always kills me!

UF: What tips have you got for women wanting to get into the best shape they can?

FR:

1. Have a plan

2. Take baby steps

3. Stay positive and keep yourself accountable at all times including when you are not in the gym.

4. Mind over matter – you must have the will power. If it’s not there then you won’t reach your goals.

UF: If you had to choose three exercises that you could only do what would they be and why?

FR:

1. Lunges: the staple exercise for the lower body that you can do anywhere. No gym needed.

2. Glute kickback: I love training my glutes and this is an exercise I love doing.

3. Squat with a shoulder press: I love doing combination exercises so combining a lower body move with my favourite upper body exercise is perfect for me.

UF: What are your future plans?

FR: There is so much I want to do! I have aspirations for a book, which I have began writing. I want to do fitness workout DVD’s, continue training and helping people reach their fitness goals. I also have been doing more and more motivational speaking and travelling a bit for that. I love it and enjoy talking about fitness, health and nutrition. I want to become an icon in fitness and I will continue working in order to make that happen.

UF: Anything else you would like to add?

FR: I just want to thank my family and close friends (you know who you are). This life can be tough with many ups and many downs but it’s how you handle those times that makes you the person you are. If you have a voice, speak your mind even if your voice shakes – do not give up for what you want. Being happy is the ultimate goal – if you are not happy then what is the point?

MODEL INFORMATION

Felicia Romero

Twitter @feliciaromero

Instagram @feliciaromero

www.facebook.com/FeliciaRomeroOnline

www.azprophysiques.com

 

PHOTOGRAPHER INFORMATION

James Patrick

Twitter @jpphotography

Instagram @jpatrickphoto

www.facebook.com/JamesPatrickPhotography

www.jamespatrick.com

 

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Train like the trainers

In just over two years, Jane Woodhead, 41, has taken her fitness to the next level.  From being a multi-marathon runner, triathlete and boxing instructor, she has transformed her physique, qualified as a personal trainer and been chosen as the face and body of a sports nutrition brand.  Oh, and she holds down a demanding, full-time job.

A former journalist, Jane is now an Account Director at Paver Smith PR where she heads up the consumer and sports division.  “Fitness has dominated my adult life,” says Jane, admitting that initially she took a personal training course because she wanted to learn more about the dynamics of her own body.  “I wanted to understand fully how to achieve the body you want and the importance and role of nutrition,” says Jane.  “I reckoned the best way to expand my knowledge was to learn from the trainers of trainers.”

Flexible training option

As she works full time, Jane needed flexibility in her PT course and she found this with The Training Room (www.thetrainingroom.com).  Jane signed up for its six-month blended course, which combines studying at home with attending weekend practical courses   After qualifying as a REPs Level 3 personal trainer, she then completed a Les Mills Body Combat instructor course and Extreme Kettle Bell Instructor Course.  “When I started the personal training course it was primarily for my own knowledge to apply to my own fitness,” says Jane.  “But completing the course renewed my zest for training others.”

Jane was no stranger to teaching.  As Merseyside’s first fully qualified female amateur boxing coach, she has a local reputation for getting results from young men and women and taking them to regional and national competition level.  “Boxing and combat classes remain my first love but The Training Room course opened up many more opportunities.”

Literally taking shape

Taking on a personal training course when you’re holding down a full-time job is not for the faint-hearted, especially in your early 40s when the discipline of studying and sitting exams is a distant memory!  Jane gave up valuable social time and weekend relaxation to study, but it was for a finite amount of time and the wealth of knowledge she gained has set her up for life she believes.

“Like many women, I focused a lot of my time and energy on cardio in the belief that if I picked up weights I’d bulk up,” confesses Jane.  “But by implementing the advice given in my course I quickly realised that weights and resistance work are vital to bring about a body shape change, to develop lean muscle and achieve body definition.”  In fact, Jane’s body definition is now so good, she has just been chosen as the female ambassador for the UK’s sports nutrition brand Optimus Protein.  “I would never have dared bare my torso in a ‘beauty parade’ for a fitness brand before the transition in my own training,” says Jane.  “And you could argue that it was pretty daring to line up alongside ladies in their 20s and 30s.  But I did and I got the job!”

Knowing no bounds

Jane is director of Smart Boot Camp (www.smartbootcamp.co.uk) and runs these sessions in addition to teaching Spinning ®, Body Combat, Boxing and one-to-one personal training at a number of venues in the Wirral, Cheshire.   “Many of my clients work the ‘9-5’ Monday to Friday week so the hours I’m available dovetails nicely with what they can manage.  They love the fact I’ve also come from work and can truly identify with their daily work/exercise balance.”

And The Training Room? “I would highly recommend The Training Room course to fitness enthusiasts,” says Jane.  “You don’t have to be a trainer afterwards: the knowledge applied to your own fitness and physique goals is worth it alone.  The personal training course made me think afresh about my own body and regime: now my enthusiasm for my fitness and that of others knows no bounds.”

What fitness would need to survive a zombie attack? Contributing editor Patrick Dale shows you what in our latest Fitzine newsletter. You can sign up for this and get a free digital issue by returning to the home page of this site. Newsletter also contains a great £20 subs offer and you get a free pack of pocketfit playing cards.

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Continue Reading

With the Grand Prix series in full swing and the British Grand Prix high on the agenda, John Shepherd finds out how Lewis Hamilton gets fit

Interview by: John Shepherd

JS: How long does your preparation work off-season last?

LH: My training comprises of about four months of strength endurance cardiovascular endurance tests, musculoskeletal tests, body scans and nutritional consultations. The programme is designed to build up physical fitness that will last throughout the year.

(Lewis explained that in a typical week he would do four strength and conditioning sessions and three CV workouts. For strength his main areas of focus are: neck, core/back/glutes, shoulders, legs. Running is the mainstay of his CV work. He’ll also do speed and agility work)

JS: Do you work within designated heart rate zone for your CV training? 

My aerobic training lasts up to three hours, targeting a heart rate between 130-150 beats per minute. I’ll also do some interval training lasting 10-30 minutes with my heart rate going above 165bpm.

JS: You work a lot on your core, why is this? 

 LH: You have to have very, very good core stability.  It’s not about having the biggest muscles, core stability is the most important to control the forces that you have going around your body…… it’s all about endurance strength so we do lots of repetitions.

For back strength my weapon of choice is the medicine ball. I do an exercise that involves lying on your back lifting your back off the ground and throwing the 10kg medicine ball with both hands as far as possible.

JS: F1 drivers have to have strong necks, how to do you develop this strength?

This is the muscle that needs to be strongest. My neck grows throughout the year and then shrinks towards the end of the year (due to the demands of training and the F1 season. Ed). The training for the neck is quite simple.  We have a helmet and we put a weight on the top – five or ten kilos.  You can then do the exercise anywhere, which is great so you don’t have to go to the gym.  You just sit on the edge of the bed, for example, just holding your head up.  I do repetitions, forwards and backwards without moving any other part of my body. I do lots and lots of repetitions so many until you can’t do them anymore (these can total 1500 in a day. Ed).

JS: Are there any other specific to driving exercises that you do?

 I use a 15kg disc weight as a steering wheel and sit in a ‘V’ position. This requires the core to work and strengthens the shoulders. 

JS: Tell us a bit more about the specifics of your programme….. 

LH: Keeping my legs in good condition is easy, with all the running, (but) we also do lots of squats.  I hate squats… they kill! But with all the running, where you’re working your quads predominately, it’s important to also have good hip-flexor and glute strength.

JS: Why do you do speed work – aren’t you more concerned with endurance to last through the two hour races?

 LH: Quick reactions … need practice. I develop these through a series of speed and agility exercises. They include speed ladders, sprints and plyometric exercises such as jumping and hopping.

 JS: Do you enjoy all your training?

 LH:  I enjoy training.  I enjoy feeling fit.  If I get up in the morning and I go for a run past the lake when I come back, I feel so refreshed …. it’s like the most positive feeling for the beginning of the day.  

 

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F1 Fitness – Lewis Hamilton

165 hours of training

More then 60 training sessions

The equivalent of training non-stop for 24-hours a day for a week

450k of running – the equivalent of running just under six laps of each of

the 17 race tracks in the 2009/10 Grand Prix season

Up to 750Kg of shoulder shrugs per sessions – 10 times his own body weight

Stats relate to Lewis’ preparatory training

 

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Thanks to Reebok for the interview with Lewis: For more information go to: www.Reebok.com/lewishamilton

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