1. Biography
• Name: Angela Firkins
• Age: 40
• Height: 5’5”
• Weight (Contest): 117 -119 lbs.
• Weight (Off-Season): 122-125 lbs.
• Body Fat: 12 - 15 %
• Hometown: Fairfax, VA
• Gym: Spectrum
• Profession: Certified Personal Trainer / NASM
2. What got you started in bodybuilding/fitness?
As a survivor of childhood cancer, I’ve always been open and aware of good health and the effort involved in staying healthy. That said, I was never a strong athlete and had some challenges because of my treatments and recovery. But I always admired my peers who excelled at an early age in sports and the camaraderie of a team always inspired me.
As I matured into adulthood, my usual routine of “doing what I had always been doing” – mainly steady state cardio and group classes – wasn’t working. I was gaining weight, making poor nutrition choices and my body composition was mostly fat for my small frame. I hired a nutritionist and trainers who gave me the education and reinforcement to do new things and continually challenge myself. I fell in love with the atmosphere at the gym and made the decision to make a career change from the fast paced corporate world I was in, to becoming a CPT! I had learned to truly take care of myself and wanted to help others in their journeys towards better health.
In addition to getting my certification in personal training, I joined the world’s largest competitive team of NPC female athletes – Team Bombshell. I am proud that since August of 2009, I have accomplished four shows (with at least two more to come this season) and am an athlete at the age of 40!
3. What keeps you motivated to train?
The desire to fight the aging process, feel good about myself, set an example for my clients and inspire others to get in their best personal shape (regardless of age) are all what motivates me the most!
4. What workout plan has worked best for you?
I train five days a week, usually beginning with legs on Monday and then Tuesday through Friday I have a chest/shoulders/tri’s day, a back/bicep day. It alternates between butt/plyos/hamstrings (or combination thereof) for the other three days of the week.
To keep the body building effectively and in “confusion,” none of my monthly plans are ever the same. Some weeks are higher volume (low weights), some weeks are low volume (high weights). Some weeks are supersetted and some are pyramid sets throughout.
5. What is your philosophy about cardio?
Cardio is important! But, depending on your body type and goals, the frequency and duration will vary from person to person. Also, the key to knowing that you’re burning fat vs. sugar is found by determining your target heart rate based on your anaerobic threshold. If fat loss is your goal, you need to figure out your personal heart rate that keeps you in a fat burning zone – that is not often identified by a machine – have a personal trainer help you.
In general, unless you’re a born runner, most people don’t enjoy cardio; therefore, the best way to try to enjoy cardio is to mix it up (i.e., sprints, Stairmaster, bike, etc). Don’t just stick with one cardio activity/routine all the time, as your body will adapt and you won’t see results just doing the same thing over and over again. Often, keeping your intensity up during resistance training (resting for a minimal amount of time between sets) will give someone a decent boost to their heart rate (unless of course, you’re lifting heavy). In that case, resting for up to a minute or two is necessary.
6. What is your philosophy about weight training?
I think it’s the BEST way to transform your body composition. Sure, it also builds strength but if you really desire head-to-toe changes in your body, start resistance training – now!!!
7. Do you prefer HIIT or steady state cardio?
I prefer to do what gives me the best results and that’s most definitely HIIT! Steady state cardio is good for endurance but without ‘shocking’ the muscles and changing things up, steady state to me implies “maintaining” and possibly “boring.”
8. What are your top 5 favorite exercises?
As much as I loathe doing them, I think intense, repetitive plyometric exercises are my favorite because of their results. In addition to plyos, I have to add any type of squat or lunge. I also like Arnold presses for shoulders, high rope pulls and any cable pull for my back.
9. What is your philosophy about nutrition?
Similar to my philosophy about cardio…I’m sure this isn’t original, but I first heard if from my mom as a kid, “You are what you eat…!” Seriously, she was right! Diet is 80% of the equation. I can’t imagine how people living off fast food, junk foods and soda feel, but there are certainly enough of them around who do this. In my humble opinion, they don’t look like they can be healthy at all. Sure, it’s easier said than done, but it’s all about making the decision that you want to change and then finding the resources (and people) that will help you stay committed.
10. What nutrition plan has worked best for you?
My meal plans are rotated every four weeks and contain 5-7 meals daily, depending on where I am in my competitive season. I eat extremely clean and the only condiment I use is Mrs. Dash. I’ve had no milk or salt for almost two years and EVERYTHING is measured. Given that my body type is classified as an ectomorph, food is crucial in building muscle on me. An example of a typical day off-season would be:
1) 3-4 egg whites, ½ c. oatmeal, 1/3 c. berries or dried prunes, 1 Tbsp. flax oil
2) 3-4 oz. lean turkey breast, 1/3 c. (green beans or peas), 3 oz. sweet potato
3) 3-4 oz. white fish (usually orange roughy), 1/3 cucumber, 1/3 tomato 1 tsp. olive oil, 1/3 c. brown rice
4) Protein shake, 1 c. spinach, 1/3 shaved carrots, rice cake
5) 2-3 oz. flank steak, 2 oz. sweet potato, 12 asparagus spears
11. What is your favorite cheat food?
Pizza, queso, guacamole and wine.
12. What is your favorite health food?
Oatmeal, sweet potatoes, spinach and any fruit.
13. What supplements have given you the greatest gains?
When I have a protein supplement in my diet, I use whey or vegan based. I always have a branched chain amino acid with L-glutamine (BCAA-G) for recovery. In addition to several supplements, I find that Omega oils and collagen tablets are also helpful.
14. What does your pre and post workout nutrition consist of?
Depends on where I am on my prescribed meal plan, but generally all of my meals have a balance of a complex carb, protein and I get my fats via flax and olive oils. Post workout, I love to have a whey protein shake with a slice of pineapple, a cup of spinach, BCAA-G, fiber and my collagen tablets.
15. Which tools have helped you most with your nutrition and training?
My Coaches (Team Bombshell ), Muscle Dog, Bodybuilding.com, and I learn from my peers and clients as well. But I also know myself so I’ve learned to listen – and obey – my body.
16. Where is the first place you turn to when looking for training / fitness / nutrition advice?
Honestly, I turn to my coaches frequently and often enjoy reading magazines like Oxygen, Fitness RX for Women and Muscle & Fitness (His & Hers).
17. What was the biggest mistake you made when you first started training?
I’d have to say it was just not having a realistic attitude about my personal transformation. I often admitted, “I don’t know what I don’t know” about the training and diet, yet those were things that my coach could give to me on a sheet of paper. I had something tangible to read and then go “do.” But the advice about being patient didn’t sink in as quickly; I know now that had I accepted that – I mean REALLY accepted that as quickly as I had accepted my new training program and diet – I would’ve been much more relaxed in my first several months and not been so hard on myself. Transformation takes time. It’s definitely a process and not a quick-fix. Everyone transforms at a different pace because everyone starts from a different place.
18. What tips would you give to a beginner?
Be realistic – Rome wasn’t built in a day and neither are you! Be optimistic and have fun with your journey. Don’t take yourself too seriously. Ask for help – if you want to compete, humility goes a long way in life and it’s no different in this sport. Even if you don’t want to compete, ask for help! It takes just as much courage for some people to set foot in a gym as it takes others to step on a stage. It doesn’t matter what your goal may be, it’s much more difficult to do it all by yourself. People in the health & fitness industry want others to be healthier than they already are and are excited to help!
And, most importantly, no matter what your goals may be, never ever, ever, ever give up! Your health should be your greatest asset!
19. What are your future fitness goals?
That God continues to grant me the patience, strength and health to persevere on the path that I’m on. I want to keep improving my physique by building more muscle mass and competing. I want to continue to give back and help others with their fitness goals. I know that by sticking to all of that, I will not “fail.”
20. Where can we find you on MuscleDog.com?
Check out afirkins for my progress, info and more pictures!
