1. Biography
• Name: Lisa Nelson
• Age: 27
• Height: 5’2
• Weight (Contest): 115 lbs.
• Weight (Off-Season): 115 lbs.
• Hometown: Louisa , KY
• Gym: New Beginnings Fitness
• Profession: Case worker
2. What got you started in bodybuilding/fitness?
On December 10, 2007 my life changed dramatically. I was involved in a car wreck. The truck that I was driving was struck by a tanker truck. I was ejected from my vehicle and suffered a broken collar bone, broken arm, five broken ribs, a lacerated kidney, a broken shoulder, along with scrapes and bruises all over my body. I was in the hospital for 10 days. I underwent two surgeries to repair my arm and collar bone. They had to put metal plates in both and I also received two pints of blood. I was released from the hospital the week of Christmas.
When I came home from the hospital, I had never been so depressed in all of my life. I had two small children at the ages of seven months and two to care for and could not even care for myself. My husband and my family had to do everything for me. When my husband had to go back to work, my mother pretty much lived with us to care for me and the kids. I had to have someone with me at all times. I could not even go to the bathroom by myself. It took just about a year for me to recover. I was off from work for three months.
After I went to work, I underwent three months of physical therapy. About a year after my wreck, it was like a light switch had gone off in my head—I was the biggest that I had been in my life. I hated the way I looked and the way my clothes fit. I had no energy and was always run down. I was always active in high school and college. After having two kids, two years apart, I had let myself go.
3. What keeps you motivated to train?
Watching my body transform everyday. I feel great and have so much energy. I feel like a strong, confident woman who can achieve any goal that I set. The most important reason is setting a good example for my kids on how to live a healthy lifestyle.
4. What workout plan has worked best for you?
Monday
- 20 min on treadmill at 8-9-10 mph increments
Chest
• Flat bench- 3 sets of 10 reps each
• Incline bench- 3 sets 10 reps each
• Abs (variety)
• Run outside up to 6 miles
Back
• T-bar row- strip sets 5 sets
• Seated cable row- 3 sets of 10 reps
• Lat pull downs -3 sets of 10 reps
• Abs (variety)
• Run outside up to 6 miles
Tuesday
- 20 min on treadmill 8-9-10 mph increments
Arms
• Barbell curls- 3 sets of 10 reps
• Superset with skull crushers/close grip bench- 3 sets of 10 reps
• Giant set
• Cable push down (v bar), cable curls (ez bar), single are reverse grip push downs, single are reverse grip curl- 3sets of 10 reps
• Abs (variety)
• Run outside up to 6 miles
Wednesday
Legs
• Squats 3 sets of 10 reps
• Calves after squats 3 sets of 20 reps
• Hamstrings curls 3 sets of 10 reps
• Leg extensions single leg 3 sets of 10 reps
• Abs (variety)
• Run outside up to 6 miles
Thursday
Upper body plyometrics
• Chin-ups 3 sets of 10 reps
• Wall push-ups- 3 sets of 10 reps
• Medicine ball throw to the floor – 3 sets of 20 reps
• Incline push-ups- 10 sets of 20 reps
• Medicine ball throw to the wall- 3 sets of 20 reps
• Jump rope- 3 sets for 1 ½ minutes
• Abs (variety)
• Run outside up to 6 miles
Friday
Lower body plyometrics
• Weighted reverse lunges- 3 sets of 10 reps
• Box jumps- 2 sets of 14 reps
• Box jumps/squats- 2 sets of 14 reps
• Box squats/squats- 2 sets of 14 reps
• Box side jumps- 2 sets of 14 reps
• Jump rope- 3 sets for 1 ½ minutes
• Abs (variety)
• Run outside up to 6 miles
Saturday
- Run 5K race when registered for one
Sunday
- Rest
5. What is your philosophy about cardio?
I love cardio! Cardio is what challenges me the most. I love to run. I do a lot of local 5K races. I have competed in the Pump & Run at the Arnold Expo. This was such an amazing experience for me. That was the biggest race that I have ever competed in. I placed 25th out of all women who competed and 75th out of the 800 overall competitors.
I do a lot if circuit training as well. I never do one exercise at a time—I have to keep moving. I also do a plyo workout two days a week—one day upper body and one day lower body. This has improved my endurance and foot speed. To get the results that I want, I have to do a lot of cardio.
6. What is your philosophy about weight training?
I weight train five days a week. I focus on one body part at a time. I love to do circuit training. This is a good way to get your cardio in as well. I love to lift weights and push myself everyday to get stronger. Weight training is very important for women to do because it’s a good way to prevent osteoporosis. In weight training, you’re building muscle but you are also making your bones stronger.
7. Do you prefer HIIT or steady state cardio?
I love them both so I do them both. When I run I do a lot of distance running, but always try to incorporate sprints as well.
8. What are your top 5 favorite exercises?
• Bicep curls
• Skull crushers w/ EZ bar
• Shoulder press
• Squats
• Push-ups
9. What is your philosophy about nutrition?
My diet has changed so much. I used to be the biggest junk food junkie. Now I try to eat clean the best I can. And it is funny—until about a year ago, I did not know what this was.
I try to eat every three hours—a combination of foods that are high in protein mixed with complex carbohydrates. I only drink water and I try to stay away from sugar. I limit my sodium intake too.
10. What nutrition plan has worked best for you?
Meal 1
• 4 egg whites, ½ cup oatmeal with cinnamon
Snack
• Protein shake: 2 scoops
Meal 2
• 1 packet of tuna with ½ cup of brown rice
Post Workout Snack
• Protein shake: 2 scoops, 1 banana
Meal 3
• 4 oz grilled chicken, tossed green salad, steamed vegetables, ½ cup brown rice
Snack
• Protein shake: 2 scoops with 8 oz fat free milk before bed
11. What is your favorite cheat food?
I love pizza.
12. What is your favorite health food?
Grilled chicken and vegetables, oatmeal and apples with peanut butter.
13. What supplements have given you the greatest gains?
Muscle Gauge Nutrition Pure Isolate Whey Protein, OPTI-Women multi-vitamin.
14. What does your pre and post workout nutrition consist of?
Pre workout, I eat lunch about 11:00 which consists of tuna with brown rice. I drink a protein shake about 12:00 and get the gym to work out about 1:00. Post workout, I drink a protein shake at least 30 minutes after I finish with my workout.
15. Which tools have helped you most with your nutrition and training?
I keep a journal of everything that I eat. That way, I can track if I am getting all the right foods that my body needs. I also like to keep track of the workouts that I do so I can change them up. You never want to do the same thing in the gym everyday. My iPod is what keeps me going—I just turn up my music and get to work.
16. Have online resources (social networks) helped you in your training? If so, what are they and how have they helped you?
MuscleDog.com is a great site. They have workout plans, you can review supplements, they have a section for both men and women, you can post forums. This is a great do-it- all site.
Bodybuilding.com is also great. They have a lot of workout programs that you can access, along with articles about nutrition and motivational stories. I also use the Eatcleandiet.com resource, which is a great way to reach out to people who support you and those who need support as well. You can post pictures, stories and recipes on most of these sites.
17. Where is the first place you turn to when looking for training / fitness / nutrition advice?
Oxygen Magazine, Muscle Hers Magazine, The Eat Clean Diet, Bodybuilding.com and my local gym.
18. Who are your favorite fitness/bodybuilder competitors or role models?
Jamie Eason, Nicole Wilkens Lee, Tosca Reno, Jenny Lynn.
19. What was the biggest mistake you made when you first started training?
Trying to achieve every goal that I had set in one day.
20. What tips would you give to a beginner?
Don’t let other people’s thoughts influence what you do with your life. If you want to do something and are passionate about it, then do it. Stop making excuses for yourself and start working towards the goals that you want to achieve in life. If you take it step-by-step, any goal that you set will not seem impossible to achieve. Always stay positive and work hard and you can achieve anything.
21. What are your future fitness goals?
To compete in a figure competition. To inspire people to change their lives and make them realize that it is not impossible to live a healthy lifestyle. To reach out to women to help motivate and inspire them to meet their fitness goals.
22. Where can we find you on MuscleDog.com?
You can visit my profile for information on my fitness stats, photos and more.
