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Archive for September, 2010

September 26, 2010 - Posted by meriza

It was a super busy weekend! But it was an amazing weekend overall. It was a sincere pleasure to get to meet everyone! Thanks to MAN Sports for having me out again! I always surprised about how many people come up to the booth who are familiar with the MAN Sports line, and who are already die-hard users themselves! Special hello to each of you, my dearest friends and fans!! It was great to see you all again!
And a very special thanks to my “lil sister” Khay, who joined me all weekend working the booth. It was so much fun! And, sore feet and all, I’m sure Khay would agree, I can’t wait for the next big show!

xoxo
Meriza

September 24, 2010 - Posted by meriza

Hey, everyone. Please be sure to stop by the MAN Sports booth this weekend and say hi! I will be there all weekend, helping to launch my sponsor’s new Pre-workout Performance product, GAME DAY! We’ll be discussing all of the great products in the MAN Sports line and how they work in conjunction with hard work in the gym and solid nutrition to help transform your body into the best body ever!

Hope to see you there!

xoxo
Meriza

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September 12, 2010 - Posted by meriza

It was another successful clinic today! Meriza held her 4th clinic of the year today at World Gym, Vista. Special thanks to Norm and the World Gym staff for hosting this event!

Meriza spent the afternoon teaching the girls the finer details of how to present your physique on the competition stage.
Topics covered included:
Mandatory poses and Model Turns, Walking onto the stage, and how to optimally present your physique.
-the importance of a good tan
-hair, nails, make up
-choosing the right suit – with special guest, Suits by Mishko, one of Southern CA’s leading suit-makers
-Bikini posing, including stage walk, mandatory poses and stage presence
-Figure/Bikini shoes

Meriza’s next clinic is scheduled for October 9th, in San Diego. Be sure to sign up today – space is limited, and filling up fast!

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September 6, 2010 - Posted by meriza

Just a quick reminder about my upcoming Art of Figure Posing and Presentation Clinic, at a NEW LOCATION!

This Sunday, 9/12/10, from 11am-1pm
Where: World Gym, Vista, CA – 2128 Thibado Court, Vista, CA 92081

And, next month, on 10/9/10, from 10am-1pm
Where: World Gym, San Diego, CA – 294 9 Garnet Ave, San Diego, CA 92109

See you all there! Be sure to bring your clear heels, a towel and your meals, (esp if you’re dieting!)
No boys allowed – sorry fellas! lol

xoxo
Meriza

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September 5, 2010 - Posted by meriza

I just wanted to take a minute to send special congratulations out to our friends who did some major butt-kicking at the North Americans this weekend! PD Devers did it! He earned that elusive Pro Card with an incredible showing as a light-heavyweight! I know that PD must be thrilled! Especially after those 3 hour days of cardio, beside me on that stairmill day in, day out!

And warm congratulations for a tremendous end to a very successful competitive season for my “lil’ sister”, Khay Rosemond. Khay worked hard all year, and followed up two overall wins this year with a stunning top-five placing at the IFBB North Americans!! Go lil’ Khay – show you’re Sexy-Strong! So proud of you!!

And for all you Bikini and Figure competitors prepping for upcoming shows, don’t forget about my upcoming clinics!

NEW DATE & LOCATION! Just added!!
The Art of Figure Posing and Presentation Clinic for Figure and Bikini Athletes:
When: Sept 12, 11am – 1pm
Where: World Gym, Vista 2128 Thibado Court, Vista, CA 92081

The Art of Figure Posing and Presentation Clinic for Figure and Bikini Athletes:
When: Oct 8th, 10am-1pm
Where: World Gym, San Diego, 2949 Garnet Ave, San Diego, CA 92109

See you all there! Please email me for details! meriza@merizafigure.com

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September 2, 2010 - Posted by meriza

Fit and Lean Bikini Body Blast
Circuit Program 1

If you think Bikini Competitors are not athletes, think again!
Try this workout on for size, build a tight bootie, and streamline that curvaceous beach physique!

This program was specifically designed to help my lil’ SexyStrong sister, Khay, as she prepared for top level competition for the 2010 competitive season. Her prize winning package earned her top honors at the West Coast Classic, A class and Overall. Keep an eye out for more from Khay – This Ironman Magazine “Rising Star” is driven! I’m so proud of her!

Fit and Lean Bikini Body Blast Circuit Program 1

Program 1 is a complete training protocol that will challenge the entire muscular system, with special focus on tightening, toning the glutes and hams, while shaping the entire body, for that feminine, hour-glass shape, feminine curves and a toned, athletic appearance.
Perform this exercise protocol for 2-weeks, Mon/Tues, Thurs/Fri, following the exercises in sequence as listed below. The weights chosen are suggested guidelines only – and not written in stone. If the suggested weights are too light, of course, increase resistance during the exercise so that the prescribed rep range can be performed, completed with sincere difficulty. Be sure to challenge yourself.

Monday/Thursday Circuit:
Perform each exercise in consecutive order with no rest in between sets, until the 2 Giant Sets are completed, utilizing the following pattern.

Perform: Giant Set A (see below) 4 times; rest 1 minute in between each Giant Set, then repeat. On completion of 4 cycles of Giant Set A, rest for 1 minute, and then begin Giant Set B. Perform 4 cycles of Giant Set B as well.

Tuesday/Friday Circuit:
Please review the exercises below, and follow the exercises in the protocol as follows:

Perform: Giant Set B (see below) 4 times; rest 1 minute in between each Giant Set, then repeat. On completion of 4 cycles of Giant Set B, rest for 1 minute, and then begin Giant Set A. Perform 4 sets of Giant Set A as well.

Fit and Lean Bikini Body Blast:
Giant Set A (LOWER BODY FOCUS)
A. Vertical Press – (close stance, place feet high on platform, in front of pelvis – this targets glutes/hamstrings)
1. 90lbs x 25 reps
2. 135lbs x 25 reps
3. 180lbs x 20 reps
4. 225lbs x 15 reps

B. Stiff Leg Dead Lift (feet wider than shoulder width “sumo style”)
1. bar + 10lbs per side x 25 reps
2. bar + 20lbs per side x 20 reps
3. bar + 30lbs per side x 15 reps
4. bar + 30lbs per side x 15 reps

C. Hamstring Curls, Lying
1. 30lbs x 25 reps
2. 40lbs x 20 reps
3. 50lbs x 15 reps
4. 50lbs x 15 reps

D. Leg Extensions (choose a weight that will allow you to fatigue at 13-15 reps)
1. 15 reps
2. 15 reps
3. 15 reps
4. 15 reps

Perform each exercise consecutively, one after the other, A, B, C, D, 1 set of each. After completing this Giant Set, rest for 1 minute, then repeat. Again, perform each exercise with no rest in between sets, until the Giant Set is completed. Then rest for 1 minute, drink water, repeat.

Fit and Lean Bikini Body Blast:
Giant Set B (UPPER BODY FOCUS)
A. Hammer IsoLateral Shoulder Press
1. 25lbs per side x 15 reps
2. 35lbs per side x 15 reps
3. 45lbs per side x 15 reps
4. 45lbs per side x 15 reps

B. Wide Grip Pull-ups (assisted) – choose weighted assistance to allow you to fatigue at 13-15 reps
1. 15 reps
2. 15 reps
3. 15 reps
4. 15 reps

C. Dumbbell Arnold Press, with Plie-Squats (toes turned out, heels planted wider than shoulders – knees turned out to align w/ toes) – Focus on inner thigh, glutes
1. 15lbs x 15 reps
2. 20lbs x 15 reps
3. 20lbs x 15 reps
4. 20lbs x 15 reps

D. Narrow Grip Pulldown (use “triangle grip” where palms face each other)
1. approx 50lbs? x 25 reps
2. approx 60lbs? x 20 reps
3. approx 70lbs? x 15 reps
4. approx 70lbs? x 15 reps

Perform each exercise consecutively, one after the other, A, B, C, D, 1 set of each. After completing this Giant Set, rest for 1 minute, then repeat. Again, perform each exercise with no rest in between sets, until the Giant Set is completed. Then rest for 1 minute, drink water, repeat.

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