1. Biography
• Name: Johanna Chesser
• Age: 33
• Height: 5’6”
• Weight (Contest):135 lbs.
• Weight (Off-Season): 140-145 lbs.
• Body Fat: 13 %
• Hometown: Destrehan, LA
• Gym: Anytime Fitness (Kenner, LA)
• Profession: Teacher / Grad Student
2. What got you started in bodybuilding/fitness?
Initially, I started simply because I wanted to be skinny like the models I saw in magazines. For a long time I thought if I was skinny, people would see me as pretty because skinny people were all I saw in the fashion magazines. One day I picked up an Oxygen magazine and saw bodies like Ava Cowan and Alicia Marie and they were not skinny! They were toned, athletic and beautiful. I wanted that. On top of that I found out I have a minor heart problem called Mitro Valve Prolapse or leaky heart valve. That scared me into wanting to change my eating and exercise habits. My heaviest weight was 215 lbs. I got down to 172 and hit a plateau so I started working out and learning about nutrition. I was losing weight but I still wasn’t toned like the ladies of Oxygen so I decided to research what these women were doing and most of them were figure athletes. As a result, I decided that I need to train like a figure athlete and begin competing in figure!
3. What keeps you motivated to train?
I suffer from major depression—I mean major. I was hospitalized for a suicide attempt. I was unhappy, fat and unhealthy. Since I started training, not only has my physical health improved but my mental health also. My depression relapse is far and few between because now when I feel sad, I know I have my training to keep me happy. I am still taking meds for my depression but I am happy to say I am on a low dose of medication. Training keeps me physically and mentally (most important) happy. I have never felt so good in my life.
4. What workout plan has worked best for you?
I work out six days a week and do cardio five days a week!
Day 1: Legs
Cardio (morning): 45 min. on Stairmaster or High Incline on Treadmill
• Leg Extension: 3 sets of 20 reps
• Leg Press: 3 sets of 20 reps
• Smith Machine Squat: 3 sets of 12-15 reps
• Leg Curl: 3 sets of 15 reps
• Lunges: 3 sets of 30 reps
• Cool Down: 30 min. of light cardio on Treadmill
Day 2: Rest
Day 3: Back / Biceps
Cardio (morning): 45 min. on High Incline on Treadmill
• Seated Row: 3 sets of 15 reps
• Lat Pulldown: 3 sets of 15 reps
• Bent Over Row: 3 sets of 15 reps
• One-Arm Dumbbell Row: 3 sets of 15 reps
• Hammer Curl: 3 sets of 15 reps
• Barbell Curls: 3 sets of 15 reps
• Concentration Curls: 3 sets of 15 reps
Day 4: Triceps / Shoulders
Cardio (morning): 45 min. on High Incline on Treadmill
• Tricep Dips: 3 sets of 15 reps
• Tricep Pulldown: 3 sets of 15 reps
• Skull Crushers: 3 sets of 15 reps
• Cable Machine Tricep Extension: 3 sets of 15 reps
• Machine Shoulder Press: 3 sets of 15 reps
• Overhead Press: 3 sets of 15 reps
• Rear Lateral Raise: 3 sets of 15 reps
• Dumbbell Press: 3 sets of 15 reps
• Smith Machine Shrugs: 3 sets of 15 reps
Day 5: Legs / Calves
EXERCISE
• Leg Extension: 3 sets of 20 reps
• Leg Press: 3 sets of 20 reps
• Smith Machine Squat: 3 sets of 12-15 reps
• Leg Curl: 3 sets of 15 reps
• Lunges: 3 sets of 30 reps
• Seated Calf Raise: 3 sets of 15 reps
• Standing Calf Raises: 3 sets of 15 reps
Day 6: Abs / Cardio
45 min. cardio on Treadmill
• Hanging Leg Raises: 3 sets of 20 reps
• Ab Machine: 3 sets of 20 reps
• Side Bridge: 3 sets to failure
• Ball Crunch: 3 sets of 50 reps
• Sit-Ups: 3 sets of 50 reps
Day 7:
45min. cardio (morning and evening)
5. What is your philosophy about cardio?
It is my opinion that cardio is essential in a training routine. I don’t do cardio 7 days a week but I do include it in my workouts to help keep the fat off during the off-season. I am very careful not to do too much cardio when it’s time to build muscle because I don’t want to lose muscle. I am not a fan of cardio but it has to be done!
6. What is your philosophy about weight training?
Don’t be afraid to lift heavy if you are a woman. I hear a lot of ladies saying they are afraid to lift heavy because they don’t want to “look like a man” or they don’t want to get “too muscular.” These people don’t realize how hard it is to put on that much muscle mass. Ladies who are very muscular spend lots of time perfecting their diets and weight routine. It takes a lot of time to build on muscle. I really wish ladies would realize that women don’t become muscular overnight or just because they lift heavy in the gym
7. Do you prefer HIIT or steady state cardio?
HIIT cardio is best (although due to my heart condition, I have to be careful not push myself too hard). I personally prefer steady state cardio.
8. What are your top 5 favorite exercises?
• Lat Pull Down
• Tricep Pull down
• Seated Row
• Squat
• Assisted chin-up machine
9. What is your philosophy about nutrition?
I had to learn the hard way the importance of nutrition. I honestly thought I could go to the gym work out like an animal and come home and eat a candy bar and bag of Doritos. NOT!! Proper nutrition is an essential part of any successful workout routine. You will not see results unless you change your diet too!
10. What nutrition plan has worked best for you?
High protein, moderate carbs and moderate fats.
• Meal 1: Steel Cut Oats, Blueberries and egg white
• Meal 2: Tilapia and green veggies
• Meal 3: Protein shake and almonds
• Meal 4: Chicken, tomatoes, spinach, olive oil, balsamic dressing
• Meal 5: Protein shake and apple or rice cake
• Meal 6: Ground turkey, asparagus
During the off-season, I allow myself one small cheat item on Saturday.
11. What is your favorite cheat food?
Anything chocolate, Doritos, peanut butter, ice cream, pizza.
12. What is your favorite health food?
Steel cut oats, chicken, quinoa, spinach.
13. What supplements have given you the greatest gains?
Whey protein, Scivation Xtend, Glutamine.
14. What does your pre and post workout nutrition consist of?
• Pre-workout: Protein—chicken, carb—sweet potato, and a veggie.
• Post workout: Protein shake, apple or rice cake.
15. Which tools have helped you most with your nutrition and training?
I use the Internet and Oxygen Magazine to obtain a lot of my knowledge. There is so much information out there so I decided to hire a trainer. Everyone has their views on what is right and what is wrong. It’s best that you find what works for you.
16. Have online resources (social networks) helped you in your training?
I use sites like Bodybuilding.com, RX Muscle online and Facebook. I will talk about Facebook because I have met so many wonderful on there who I can turn to for support, information and most importantly—motivation on days when I feel like I am too tired to work out or when I want to go to the Cupcake Factory and eat a dozen Fat Elvis cupcakes.
MuscleDog.com is also a great site. There is a lot of great information and there are people with the same goals to lead a healthy lifestyle for life!
17. Where is the first place you turn to when looking for training / fitness / nutrition advice?
Ninety percent of the time I turn to the Internet and 10 percent of the time I will use Oxygen Magazine.
18. Who are your favorite fitness/bodybuilder competitors or role models?
I love Ava Cowan—she is the total package of beautiful, fit, confident and strong!
19. What obstacles have you had to overcome (injury, illness, relationships, etc)?
As stated previously, I have a heart condition called Mitro Valve Prolapse and I suffer from depression. It was a tough battle to fight but I am winning every day that I step in the gym.
20. What was the biggest mistake you made when you first started training?
Reading too much, listening to too many people offering advice and buying supplements just because a manufacturer did a great job on marketing their product for people who were desperate to try anything to reach their goals.
21. What tips would you give to a beginner?
My number one tip for a beginner would be to understand this sport is more mental. You have to want it bad to do what we do. If you want to change your body, your mind has to be ready if you want the body to follow. For years I said I wanted to look good and finally I was determined to do what I needed to do to get there. Don’t waste money on fat burners and supplements if you are not going to follow a proper nutrition plan. Understand this is a process that will not happen overnight. You will get frustrated but never quit—take it day by day and have positive people around you—people who will support you and your goals. Most importantly, have fun. I train hard but I am having a good time doing it!
22. What are your future fitness goals?
To appear in Oxygen Magazine as a success story. I want to place first in a figure show, and make it to Nationals. My long term goal is to get my pro-card. I will take it one step at a time.
23. Where can we find you on MuscleDog.com?
Be sure to check out my profile, jojonla. On there you’ll see my show photos, fitness stats and more!