1. Biography
• Name: Laura London
• Age: 43
• Height: 5’ 3 ”
• Weight (Contest): 110
• Weight (Off-Season): 115
• Body Fat: 12 %
• Hometown: Boca Raton
• Gym: Busy Body Fitness
• Profession: Personal Trainer & Mother of three children
2. What got you started in bodybuilding/fitness?
I picked up the book, Body for Life after my third child. I had put on a lot of weight and was feeling like a frumpy old mom. I followed the program 100 percent and had amazing results. I started the program in baggy clothes and t-shirts, but slowly they came off and I was proud to show what was underneath. From there, I got into figure competing. About seven years ago, I inured my back and my exercising stopped. I put on weight and was not exercising. I turned 40 and was very unhappy with myself. I had fat where I never had it before and my body was really changing. My hormones were also out of control. I was falling apart. I was embarrassed by they way I looked, especially when I had been in such great shape years ago. I decided to make a change. I took out all processed foods, cleaned up my diet and went back to the gym. Slowly and carefully I have taken off the weight and am now in the best shape of my life. I never thought it was going to be possible to be in this kind of shape again. I want to help inspire women in their 40’s to be in the best shape they can be.
3. What keeps you motivated to train?
Training makes me feel strong—not only in the gym but also in every area of my life. It has taught me to set goals, work hard and do things I never even thought were possible. I seem to get twice as much accomplished by working out than by not working out. The confidence I have gained in myself through fitness has been life-changing. Plus, it just makes me feel strong and sexy!!
4. What workout plan has worked best for you?
I train five days a week.
Monday: Shoulders and Triceps
Tuesday: Legs
Wednesday: Chest & Biceps
Thursday: Back
Friday: Legs again!
I train abs just about every other day.
5. What is your philosophy about cardio?
For me, 20 to 30 minutes of HIIT cardio four to five days a week is great, either before or after my workout. If I am close to a competition, I will add in plyometrics, jump rope and take a few boot camp classes to change it up.
6. What is your philosophy about weight training?
I weight train five days a week splitting up body parts in my routine. Right now I am concentrating on my glutes and hamstrings, so I train legs twice a week.
7. Do you prefer HIIT or steady state cardio?
I prefer HIIT cardio. I feel I get a better workout in a shorter amount of time. Each time I challenge myself a little more to go at a higher intensity.
8. What are your top 5 favorite exercises?
I love working with free weights the most. Chest Press, Bicep Curls, Overhead Press, Lunges and Push-ups are my favorites.
9. What is your philosophy about nutrition?
I eat very clean. I call this way of eating “foods from mother nature.” Feed your body whole foods and it will love you forever.
10. What nutrition plan has worked best for you?
I eat five to six times a day. Each meal has a protein, carb and veggie except for dinner when I cut out the carbs.
11. What is your favorite cheat food?
My favorite cheat foods are pizza and anything chocolate.
12. What is your favorite health food?
Oatmeal, Orange Roughy & Salmon and apples.
13. What supplements have given you the greatest gains?
I use protein shakes by Jay Robb and BSN. I take Astro-Phex by BSN for energy before a workout and I take a green drink called “Kamut” from Purium Health Products.
14. What does your pre and post workout nutrition consist of?
Before I train (which is in the morning), I have 1/2 cup of oatmeal with cinnamon and stevia, four or five egg whites with some spinach and a cup of black coffee. After a work out, I might have a protein shake or chicken with 1/2 a sweet potato and brown rice or quinoa which is a high protein grain.
15. Which tools have helped you most with your nutrition and training?
I actually make my own eating log and training journal. I write down each meal I eat and the time. I also write down the workout I did that day in a binder. I have inspiring pictures and motivational quotes on the cover. It keeps me focused and on track.
16. Have online resources (social networks) helped you in your training? If so, what are they and how have they helped you?
Online resources are a great way to connect with others who have the same interest. They are full of articles, videos and chat forums where you can learn all about training. I have made some great friends and received great advice and tips on training and diet. Of course, MuscleDog.com is a great place for information. Others are BodyBuilding.com, www.nsca-lift.org and bodyforlife.com.
17. Where is the first place you turn to when looking for training / fitness / nutrition advice?
I love Oxygen Magazine. It is a great resource for women. It is full of training tips, recipes and great photos.
18. Who are your favorite fitness/bodybuilder competitors or role models?
Some of my favorite competitors are Jenny Lynn, Davana Medina, Jennifer Hendershott, Tosca Reno, Jennifer Nicole Lee and my trainer, IFBB Pro Petra Mertl.
19. What obstacles have you had to overcome (injury, illness, relationships, etc)?
I had a very bad back injury about five years ago. I had a bulging disk in my back so bad that I was having trouble walking. It was affecting all the nerves that from my waist down. I went to physical therapy and did special exercises. I put on 15 pounds and didn’t work out. I never thought I would be able to exercise the way I wanted again. I took a year off and just let my body heal slowly. Then I started walking, went back to the gym and did light exercises. Finally, I changed my diet and slowly started to increase the weights I was lifting. I was back and feeling stronger than ever!
20. What was the biggest mistake you made when you first started training?
I wanted to be in shape right away. I did too much at once and was so sore, which made me feel discouraged.
21. What tips would you give to a beginner?
Set small attainable goals. Write down goals and read them everyday. Post motivational pictures around your house and surround yourself with positive people. Talk to other successful people and ask for their advice—you will be surprised how much they like to help others reach their goals!!
22. What are your future fitness goals?
My future fitness goals are to continue competing in the sport of Figure. I will be doing a National Competition this year, working toward earning a Pro Card. I have been asked to be a part of a huge new exercise infomercial coming out this year. I am also working on my fitness modeling portfolio and hope to obtain a sponsorship.
My true passion is to help other women reach their fitness goals and to help motivate and support them. Helping other women/mom’s to feel good and confident about themselves is what fitness is really all about.
23. Where can we find you on MuscleDog.com?
Check out my profile and be sure to add me as a friend! Be sure to check out my photo gallery, fitness stats and more on there as well.
