Denise Rose
Resides: Lubbock, Texas
Age: 35
Height: 5ft 2" 
Weight: 120 pounds
Favorite Bodypart: Abs!

How did you get started in fitness?

I had worked for Cory Everson's 'Fitness for Women' for 3 years and had watched her Bodybuilding fitness show held in Birmingham each year. I missed the 2000 show because I had a baby daughter that night in Columbus, GA! When Kailee, my daughter was 6 months old I sent in my entry form for the show as a commitment, motivator to help me get the baby weight off and get in better shape than I had ever been!!

I was working 8-10 hours a day managing the women's only club, my husband travelled for his job Monday thru Friday and my child was under a year old. I don't really know how I got ready for that show except for great support of the women at the club as well as my husband, and good time management!! I dieted and trained for 15 weeks and ended up with 1st place March 25th, 2001. The local paper in Columbus, Georgia did a story on my success as a fit mother and put a picture of myself and my daughter in the paper

    


What Workout Plan Worked Best For You?

I do cardio 6 days a week for 45 mins in the morning on an empty stomach and 30-40 minutes in the evening 3 days a week after weight training. My cardio varies from Stairmaster, treadmill intervals of running and stadium drills. The variety keeps it fresh for me mentally and keeps my body from adapting to the workload.

I do weight training 3-4 days a week incorporating strength, power and plyometric circuits for each body part.

Here’s an example:
Bench press: 4 sets of 10-12 reps followed by Push-ups over and back on a bench, followed by squat thrusts landing in a push-up and popping up to a squat. I keep my heart rate up while I train so that I build endurance and burn more calories. Adela Garcia has been training me for a few months and has helped my incorporate more plyometric power moves.


What Nutrition Plan Has Worked Best For You?

I firmly believe in BCAA's for recovery. I always take them before and after I weight train. I always drink a protein shake after working out as well to restore glycogen and get the protein back in. My favorite flavor in Whey Gourmet-Chocolate peanut butter!!


What Supplements Have Given You The Greatest Gains?

I firmly believe in BCAA's for recovery. I always take them before and after I weight train. I always drink a protein shake after working out as well to restore glycogen and get the protein back in. My favorite flavor in Whey Gourmet-Chocolate peanut butter!!


Why Do You Love Fitness?

Fitness is a way of life for me! I believe that my gift is motivation and inspiration! I want to be a role model for everyone from other mothers to younger women to baby boomers. I want them to look at me and think "If she can go to the extreme condition of competition shape and have the discipline for that, surely I can eat healthier and make it to the gym 3-4 times a week!" I am a fitness evangelist!! We will get America in shape!!


What Are Your Future Fitness Plans?

I leave for Chicago for the Jr. Nationals in 2 days with the hopes of getting my pro card and or a sponsor!! If it doesn't happen there, I will continue on with every opportunity this season until I get my pro card or the season end!! I believe that getting to the pro status will help me get more recognition to get the message of fitness out there to the mainstream America!


What One Tip Would You Give Other Fitness Competitors?

Hire a trainer and coach to help you!!! Even though I have worked in health clubs for years and am a N.A.S.M personal trainer, Group Step and Centergy instructor I needed coaching on the whole aspect. It would help everyone to have an objective opinion to push them further than they can get by themselves. Your trainer and coach must relate to you and be an expert in the area of your goal. Adela is awesome!!


What are you current plans?

Right now I am in-season and getting ready for a show in 2 weeks, the North Americans in Cleveland, Ohio September 15th. My diet and workouts are more 'extreme' and different than they are in the off-season. Now, I am doing 11 cardio sessions a week. 4 mornings I run/walk/lunge on the treadmill for 60 minutes, one morning 1 run 3 miles and the 6th morning I do 30 minutes on the bike. Three nights I run the stadium for 20 mins. and the other 2 nights I do a 20 min. power walk on the treadmill (4.2 speed @ 10% grade) In the off-season I usually do 30-45 mins. of cardio 5 times a week and I use various cardio machines or do a step class.
I weight train 5 times a week, which is the same in the off-season. Now, I do more super-setting and plyometrics than I do in the off-season.

Break down:

Legs
Back & Abs
Arms
Shoulder & Abs
Chest & more legs

On top of those workouts and cardio, I teach a Group Centergy class 1-2 times a week which is a combination of yoga and pilates.

My diet right now is very strict and the same food each day so that I don't have to think about what to eat, or think about food too much or I will get hungry!
It's your typical competitor diet:
Meal 1 egg whites & oatmeal
Meal 2 tuna and asparagus
Meal 3 Chicken & spinach salad
Meal 4 Protein shake
Meal 5 Chicken & veggie
Meal 6 Protein shake (if hungry)

During the off-season I eat very healthy and clean. Lots of veggies, fruit and lean protein. The main difference is that I enjoy variety and I also like to cook and bake, so I create healthy dishes and meals that my husband and daughter like as well. I make great home-made pizza, fahita's and really good muffins and chocolate chip cookies that I add protein powder to and omit a lot of the fats.

The two most important tips to have great abs is:

#1. Eat clean!! 80% of your progress & success is your diet. You might have great abs, but you can't see them because there is too much fat on top of the muscle. Energy in (calories from food) must be less than Energy out (calories burned through movement) in order to get leaner!
#2. Train your abs like your other muscles. I don't know anyone who would train their legs every day or their biceps every day, so working your abs every day doesn't make any sense. They are muscle fibers just like your other muscles. You have to fatigue the muscle, break it down, eat healthy and clean, rest to recover and build it stronger. Stronger muscles have more shape

Overall tip: Fitness is a lifestyle. Find a exercise plan that you enjoy and will do consistently and feed your body to be healthy and strong. You will not feel good on "junk".

In Health,

Denise K. Rose

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You can read more from Denise in the Members Area

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