1. Biography
• Name: Sonya Arellano
• Age: 43
• Height: 6’ 0’’
• Weight (Contest): 140 lbs.
• Weight (Off-Season): 147 lbs.
• Body Fat: 10%
• Hometown: California
• Gym: 24 Hour Fitness
• Profession: Elementary School Principal
2. What got you started in bodybuilding/fitness?
A friend sent me an article from Figureathlete.com. When I went onto the website, I was amazed at how beautiful these girls were with such amazing physiques! I wanted to look like that! I contacted the Editor-In-Chief at the time, Olesya Novik, and hired her as my personal trainer. Olesya is the one who encouraged me to compete. I thought, why not? I did and I loved it!
3. What keeps you motivated to train?
For me, motivation comes from within. I‘m the type of person who wants to be the very best I can be no matter what I am trying to achieve. Not to the point of being a perfectionist, just challenging myself to reach my highest potential. I love the transformation I see in my physique from pushing myself to the next level.
4. What workout plan has worked best for you?
Split workouts work best for me when bulking but I switch to full-body workouts when prepping for a competition and leaning out. I am fortunate to have a very high metabolism and don’t have to do much cardio to lean out. I am currently doing Giant Sets which are great for fat burning! Here is an example:
DAY 1
• 1a Single Leg Deadlifts: 4 sets of 15
• 1b Military Shoulder Press: 4 sets of 12
• 1c BB Step Ups: 4 sets of 10 per leg (alternating)
• 1d DB Overhead Tricep Extension: 4 sets of 12
• 2a Pistols: 5 sets of 10
• 2b Chin-Ups: 5 sets of 6-8
• 2c Pullovers: 5 sets of 12
• 2d Traveling Push-Ups w/ Renegade Rows: 5 sets of 5
• 15 minutes on Stairmaster
DAY 2
• Cardio: 30 min of SS on treadmill
DAY 3
• 1a Leg Press: 6 sets of 8
• 1b BB Bench Press: 6 sets of 6
• 1c Sumo Deadlifts: 6 sets of 6
• 1d BB Front Raise: 6 sets of 6
• 2a Cable Leg Raise: 6 sets of 8 per leg
• 2b Incline DB Row: 6 sets of 6
• 2c Chest Flies: 6 sets of 8
• 2d Russian Twist: 6 sets of 8
• 15 minutes on Stairmaster
DAY 4
OFF
DAY 5
• 1a Rack Pulls: 4 sets of 10
• 1b DB Bent Flies: 4 sets of 12
• 1c Standing One-Arm DB Press: 4 sets of 12
• 1d Single Leg Pelvic Tilt: 4 sets of 15
• 2a Plie Squats: 3 sets of 20
• 2b Bench Dips: 3 sets of 12
• 2c Leg Raises: 3 sets of 15
• 2d Jump Squats: 3 sets of 20
• 15 minutes fast walk incline on treadmill (do not hold on)
DAY 6
• Cardio: Tabata on stationary bike
5. What is your philosophy about cardio?
It’s a necessary evil. It’s not my favorite thing to do, however it is necessary to burn fat when leaning out.
6. What is your philosophy about weight training?
I love it! Too many women have the misconception that if they lift heavy they will look like a guy. That’s not going to happen! Women don’t have enough testosterone to build those “manly muscles” naturally. I love that weight training makes me lean and hard. In fact, the more muscle you have the more fat you burn AND muscle takes up less room then fat so you will fit into a smaller size!
7. Do you prefer HIIT or steady state cardio?
HIIT.
8. What are your top 5 favorite exercises?
1. High Incline DB Press
2. Leaning Laterals
3. Standing Parallel Cable Row
4. Bulgarian Split Squats
5. Ab Roll Outs
9. What is your philosophy about nutrition?
It is the key to your overall success.
10. What nutrition plan has worked best for you?
I follow a very strict diet. I eat every 2.5 to 3 hours and I carb-cycle.
Sample Nutrition Plan (Medium Carb Day)
M1: 6 egg whites, ½ cup oatmeal, 60 blueberries
M2: Protein shake, 15 strawberries
M3: 6 oz chicken, 4 oz yams
Pre-Workout: Black Powder
Post-Workout: 2:1:1 Recovery
M4: 6 oz salmon, green veggies, fish oil
M5: 6 oz turkey, 20 almonds
11. What is your favorite cheat food?
Anything that I don’t have to prepare myself! Even with my cheat food, I still eat relatively healthy; halibut, veggies and rice…but it’s the ingredients that it is cooked with that make it cheating! I also will always indulge in a dessert (usually something chocolate) as well as a glass (or two) of red wine!
12. What is your favorite health food?
Steak and veggie stir fry.
13. What supplements have given you the greatest gains?
BCAA’s, Beta-Alanine and Kre-Alkalyn.
14. What does your pre and post workout nutrition consist of?
Pre-workout I take Black Powder and post-workout I take 2:1:1 Recovery.
15. Which tools have helped you most with your nutrition and training?
Understanding the importance of supplementation and nutrient timing.
16. Have online resources (social networks) helped you in your training? If so, what are they and how have they helped you?
Absolutely! My trainer, Olesya Novik (who is AMAZING), has a website called Oliciouslife.com. I also like MuscleDog.com and Bodybuilding.com. I think just realizing that everyone has doubts and struggles at one point or another and to converse with a group of like-minded people who encourage you really helps to get past those obstacles.
17. Where is the first place you turn to when looking for training / fitness / nutrition advice?
My trainer, Olesya Novik….or her website Oliciouslife.com. The forums are a great source of advice and support along with the great featured articles.
18. Who are your favorite fitness/bodybuilder competitors or role models?
Olesya Novik, Erin Stern, Heather Mae French and Pauline Nordin.
19. What obstacles have you had to overcome (injury, illness, relationships, etc)?
Nothing too serious, as I am a well-balanced person. Probably just the fact that I do have a demanding job which can be stressful at times and also trying to fit everything into my daily schedule. I am a single mom to a 17-year-old son who is very active in sports.
20. What was the biggest mistake you made when you first started training?
Not lifting as heavy as I could!
21. What tips would you give to a beginner?
Set attainable goals! Too often, people set unrealistic goals and then just become discouraged and quit. Devise an action plan with long term goals, but include short term goals as well. Be sure to reward yourself when you do meet your goals….nothing lifts my spirits more than a new workout top/pants!
Do your absolute best to surround yourself with positive people who support you in your journey. That makes a world of difference. Joining a fitness/bodybuilding website is a great way to stay motivated as well.
There will be days that you get discouraged and want to throw in the towel, but never give up! Those are fleeting moments and they will pass.
22. What are your future fitness goals?
I have a competition on June 12, 2010 and will do another one in the Fall.
Check out my profile. There, you can see my fitness stats, favorites and more. I have a photo gallery uploaded on there as well. Be sure to add me as a friend!
