1. Biography
• Name: Elsie Velazquez
• Age: 40
• Height: 5’0”
• Weight (Contest): 104 -106 lbs.
• Weight (Off-Season): 110 -112 lbs.
• Body Fat: About 10-12 %
• Hometown: Cleveland, OH
• Gym: Lifeworks of Southwest General Hospital in Middleburg Hts., OH
• Profession: Legal Assistant
• Website: http://www.elsievelazquez.com/
2. What got you started in bodybuilding/fitness?
I have always been athletic – excelled in track in high school – and always admired the girls in the fitness magazines. I was a single mother working full time and taking college courses part time, so it was difficult finding the time and financial resources to devote to fitness. Once my son graduated from high school, I found that between working full time and going to school part time, the “fun” element was missing from my life. I desperately needed to find a constructive way to fill my spare time and I decided it was the perfect opportunity to pursue my dream of being “fit.” I joined a gym and loved the feeling of accomplishment I got from seeing the changes in my physique. Several years after I started working out, I found that I wanted to push myself further. That is when a friend suggested competing to me. I had always been very shy and struggled with confidence so I was frightened at the thought of getting on stage. After giving it some thought, I decided to go for it. I knew that if I could bring myself to get on stage, it would be empowering…I was right! I’ve been hooked since. I never thought that being “fit” would be so much “fun.”
3. What keeps you motivated to train?
I have experienced many benefits from taking that leap of faith and starting my journey as a figure competitor. Although my physical transformation has not been extreme, my emotional, mental, and spiritual transformation has been remarkable. I remind myself of that daily and it is enough to keep me motivated. Simply knowing the improvements I have made and the work it took to get where I am today motivates me. My approach to life is to enjoy and make the most of every minute, every hour, every day! I apply the same principal to my training and health regimen. Being healthy and happy is what I strive for on any given day. I also love knowing that, by example, I am able to motivate and inspire other women to pursue a healthier lifestyle.
4. What workout plan has worked best for you?
My body has a tendency to build muscle quickly and that is not always a good thing. After trial and error, I have found that a combination of high reps with light weights and bands for the upper body and a combination of light weights and high reps along with plyometric moves for the lower body work best for me. I have also incorporated running and stepmill to my lower body workouts. Whenever possible, I incorporate boot camp style workouts into my routine to change things up. I generally do two cardio sessions a day (30 minutes each) four days a week. That increases as I approach a competition to two sessions five to six days a week. Resistance training is generally done five days a week with my trainer.
Sample Plan:
LEGS
• 3 x 10 Standing leg curls
• 3 x 6 Lying leg curls
• 4 x 15 WS D-bell squats
• 4 x 15 Straight leg deadlift
• 4 x Walking lunges
• 4 x 15 Light leg extensions
• 4 x 10 One legged ski squats
• 3 x 30 Calves
SHOULDERS
• 4 x 10 Smith Machine front press
• 4 x 10 One-arm laterals
• 3 x 15 Arnold presses
• 3 x 20 Rear Delt rope pulls
• 3 x 6 One-arm D-bell press
• 4 x 10 Machine press superset
BACK
• 4 x 10 Seated rows
• 6 x 6 T-bar rows
• 4 x 6 D-bell dead lifts
• 4 x 10 Bent over pulldowns
• 3 x 15 NG Pulldowns
• 4 x 15 Hyperextensions
ARMS
• 4 x 15 D-bell skull crushers
• 3 x 30 Bench dips
• 3 x 15 Two hand kickbacks
• 4 x 10 NG overhead cable extensions superset
• 4 x 10 Supinated D-bell curl
• 3 x 10 D-bell preacher curls
• 4 x 10 D-bell hammer curl
CHEST
• 4 x 15,12,10,10, Peck deck
• 4 x 10 Decline D-bell fly
• 4 x 10 Flat bench
• 4 x 10 D-bell incline press
PLYO / LEG SHAPING MOVES
• Lateral skip squats
• Pop squats
• Alternating lunges
• Jump lunges
• One leg squats
• Diagonal walking lunges
5. What is your philosophy about cardio?
I used to think that doing cardio – steady state, at that – was enough to challenge me and keep me in shape. Since hiring my trainer / nutritionist, I have learned that there is a big difference between looking in shape and actually being in shape. My cardio programs are intense and change frequently and I am in much better cardiovascular shape now than I have ever been – even better than in high school as a track athlete!
6. What is your philosophy about weight training?
For my body type (everyone is different), I find that lighter weight and higher reps is generally what works best. I only go heavy if my trainer feels there is a body part that requires it. I strongly believe that weight training is necessary to keep the body toned and to keep the fat burning furnace lit – who doesn’t want that?!
7. Do you prefer HIIT or steady state cardio?
Personally, I prefer HIIT cardio because it is more challenging and fun for me, but I realize that you need a balance of both and force myself to do steady state as well. As with most things in life, balance is key.
8. What are your top 5 favorite exercises?
Most of my favorite exercises are plyometric moves: pop squats, jump lunges, and box jumps (for lower body) as well as Arnold presses and lateral raises (for shoulders).
9. What is your philosophy about nutrition?
Dieting has always been a struggle for me. I was a bit overwhelmed with all the information I was reading on the internet / magazines and the varying opinions I was getting from others. So, I decided to hire a trainer / nutritionist (Mike Davies of The Fitness Factory in Columbus, Ohio) who has put me on a diet that consists of plenty of vegetables, lean protein, healthy fats, and complex carbs. My complex carbs are generally quinoa, brown rice, oatmeal, and cream of wheat. Healthy fats come mainly from avocado, almonds, and olive oil. Lean proteins are usually tuna, orange roughy, lean turkey, flank steak, and of course, chicken. Fruits are generally grapefruit.
My meals change frequently to eliminate boredom and to ensure that I am getting the proper nutrients.
10. What nutrition plan has worked best for you?
My diet changes depending on whether I am on/off season and usually every 2-4 weeks:
• Meal One: 6 egg whites and ½ cup oatmeal
• Meal Two: 4 oz. tuna and 6 asparagus spears
• Snack: ½ grapefruit
• Meal Three: 4 oz. chicken ½ cup rice
• Meal Four: 2 oz. flank, 2 oz. chicken and 2 egg whites
• Meal Five: 4 oz. chicken ½ grapefruit and 3 oz. yam (post-workout meal)
• Meal Six: Small salad with 1 cup diced veggies and balsamic
11. What is your favorite cheat food?
I love, love, love pizza, cake (any kind) and brownies.
12. What is your favorite health food?
Chicken, sweet potato and brown rice.
13. What supplements have given you the greatest gains?
I always take glutamine and vitamin C after cardio / training.
14. What does your pre and post workout nutrition consist of?
Right now, my pre-workout meal is a bit of protein and my post-workout is 4 oz. of chicken with 3 oz. potato and ½ a grapefruit.
15. Which tools have helped you most with your nutrition and training?
I hired a nutritionist (see answer to question # 9 for the name) to help, as I felt I was having a hard time putting my own plan together to get the desired “look.” I found all the information on the internet to be a bit overwhelming. I’ve seen great improvements since implementing the services of a nutritionist. However, if hiring a nutritionist is not an option, there are many great online resources to choose from. My suggestion would be to pick one or two so that you do not feel overwhelmed and confused by all of the information out there.
16. Have online resources (social networks) helped you in your training?
I am a member of MuscleDog.com and Bodyspace.com and I have benefited immensely from the feedback and tips I get from others who are struggling to stay on track just as I am. If I am having a bad day, I will come across a motivational quote or status post that instantly gives me the push or shove that I need. I am also inspired when I see others transforming and improving – I get so excited for them!
17. Where is the first place you turn to when looking for training / fitness / nutrition advice?
I generally turn to my nutritionist and trainer but if that is not possible, I search magazines I trust such as Oxygen and Muscle & Fitness Hers. You can find great recipes on their websites and in their magazines.
18. Who are your favorite fitness/bodybuilder competitors or role models?
Oh my…I have a long list that goes back over the years—Monica Brant, Jamie Eason, Alicia Marie, Ava Cowen and Erin Stern. They each have their own unique qualities and “look” but I truly admire their dedication.
19. What obstacles have you had to overcome?
I have overcome many obstacles to get to where I am now. I was a single mother who struggled with financial, emotional, mental, and physical limitations. I was crippled in many areas of my life by my lack of confidence, shyness, and insecurities. I have found that since stepping on stage for the first time – putting aside my shyness, insecurities, fears, and self-imposed limitations - I have been greatly empowered and transformed and hope that others will be inspired to do the same! At 40, I am proof that it is never too late to make constructive changes and that it is possible to take a giant step outside the “comfort zone.” We have more to gain than we have to lose by doing so!
20. What was the biggest mistake you made when you first started training?
I made the same mistake that many do…I was afraid to use weights. I quickly got over that fear when I saw the changes to my body that weight training provided.
21. What tips would you give to a beginner?
I would suggest that they challenge themselves daily to be the best they can be – not just physically, but as a person overall. Also, I would advise them to always keep in mind that you cannot please everyone, so why bother trying. I am still working on that last tip myself.
22. What are your future fitness goals?
I am currently preparing for Junior USA’s in South Carolina on May 21, 2011 – I will be competing in Figure Class A. I am also hoping to earn my pro card this year, so we will see how that goes!
23. Where can we find you on MuscleDog.com?
Check out my profile, LcVee . On there, you can see my stats, pics and more!
