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Archive for the ‘Training & Nutrition’ Category

March 23, 2014 - Posted by meriza

Hey, girls!
2013 is behind us, and the new year is already in full swing! Check it out – here’s a clip from one of my most recent Art of Figure & Bikini Posing Clinics, held earlier this year!


Bikini and Figure Competitors, be sure your posing & presentation is stage-ready!

I’ve been helping competitors polish up their presentation since 2007, literally hundreds of girls – don’t be caught unprepared!  Hit that stage, sexy and strong!  Remember, it’s not always the best physique that wins!  Bring your absolute best to the stage and let your physique shine!!  You’ve worked too hard all year to leave it to chance!  Practice makes perfect!

Join me and my girl, IFBB Pro Francine Sablan, at the next scheduled clinic, to put the finishing touch on your stage presence!
NEXT CLINIC: April 27th
Bikini: 9am-10:30am
Figure: 11am-12:30am
Bring your heels, bring your posing suit! Bring your meals! Bring a towel…and be ready to have some fun, share some laughs, to bring your own version of perfect to the stage!
email me for details!

-xoxo Meriza

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October 13, 2012 - Posted by meriza

It was another amazing clinic today! I had 31 beautiful, hard-working Bikini & Figure athletes join me to polish up their skills for the contest stage!


In the sport of Figure and Bikini, it is not always just being the best physique that puts you in the winner’s circle. It’s about how your present the beautiful package, showing your strong points and down-playing your weak areas, showing the judges (and your friends and family!) your best possible YOU! In my Art of Figure Posing & Presentation Clinics, we work hard together to bring out your best; solid technical presentation, and individualized posing to help you bring your absolute best to the stage!

Today, I was joined by Francine Sablan, IFBB Pro, Olympian contender and this year’s NPC USA overall Figure champion. Francine has made a name for herself based on her presence on stage this year. She’s got an amazing competitive record at the regional, national and now pro level. She joined us today to share her experience with all the girls – thanks, Ms. Francine!


Today, we had 20 Bikini competitors and 11 Figure athletes, all prepping for the upcoming NPC events, the Titans, Border States and a few for the Excalibur event in December.  We worked hard, sweating and strutting in our heels!  It wasn’t an easy day for the girls, but by the time they finished turning, sweating and sticking their poses, they all shined!   Awesome job, ladies!  Keep on practicing – it’s almost show time!  I’ll see everyone at the upcoming NPC events!

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June 6, 2012 - Posted by meriza

It’s been a busy spring for the 619 MUSCLE girls!

I’m so proud of all my girls who have worked so hard to dial in their condition for the spring/summer shows!

Starting with the California Championships, first of all, I have to say that I’m sooo happy – I worked harder than ever, and brought my physique in more streamlined and refined package – and feedback from the judges was good! I placed 4th out of a solid line up of 17 IFBB pro’s, some experienced girls and some beautiful rookies – which, to me, was so encouraging; I’ve had a few placings outside the top 5 recently, and I’ve had to work hard to take away muscle from my lower body, according to the judges recommendations. I think I’m on the right track, finally, and I’m thankful and re-invigorated!



Special thanks to my hubby and nutritionist, Pete Ciccone, and to my sponsor, iSatori Technologies, for the support! Their MX-LS7 helped get me into my best shape ever!

Next, I have to say congratulations to my girl, my client Ms. Francine Sablan. Francine started working with Peter and I late last year, and has been an inspiration to our 619 MUSCLE family! She had an amazing year last year, and has all the potential in the world – plus, she works so hard, without complaint…She kicked major butt last week, winning the overall NPC Figure California – unanimously! Go get ‘em, girl! Next up for Miss Francine, USA’s!

And special congrats to our Miss Birgitte Gomes, who has worked hard with me all year…The Cals was an unplanned show on Birgitte’s schedule, but she has worked hard, and her physique has come in early – so, we decided to give the Cals a run. She ended up placing a very respectable 5th in the Figure A class – not bad, for a ‘warm up’ show as big as this!

NPC SOUTHERN CALIFORNIA CHAMPIONSHIPS THIS WEEKEND!
For this weekend, my girls have all worked so hard, and are ready to strut and shine!

For Bikini competitors, kudo’s to Brittany, Juana, Tristan, Lillian, Candis and Paulina! They’ve all worked so hard, all year and will all be amazing this weekend!
For Figure competitors, Michelle, Audrey, Birgitte, Shuntae have also worked their tushes off, posing, and polishing their physiques and presentation – I’m SOOO PROUD OF ALL OF YOU!!

It’s going to be an amazing weekend – we’ll see you all at this weekend’s show (where I’ll also be emceeing!)
Jon Lindsay’s 2012 NPC Southern California Championships!

Go get ‘em, girls – almost time to rock that stage!!

xoxo
Meriza

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April 1, 2012 - Posted by meriza

I’m so proud of my girls, (all of ‘em, really!) – but just last week, RoseMarie, Candis and Francine really took it to their own limits, pushed hard, and made it through one of their toughest lower body circuit programs yet!

Here’s what we did! I called it the “SUNSHINE CIRCUIT” because the girls were able to work on their tans, while working on their booties!

Circuit 1: (repeat twice)
Deep squats, feet just outside of shoulder width x25 reps
Parking Lot lunges, 75 yards, weighted (60 strides)
Sumo Squats, (wide stance) x 25 reps
Parking lot (walking lunges) back, weighted (60 strides)

Back inside gym:
Circuit 2(repeat 3 times)
1. Leg press, close-stance, feet high-up on plate, 25 reps, 20 reps, 15 reps (increase weight each set)
2. Hack squat, plie (wide-stance), 25 reps, 20 reps, 15 reps (increase weight each set)
3. Stiff-deadlift (machine) 25 reps, 20 reps, 15 reps (increase weight each set)
4. Seated hamstring curl, 25 reps, 25 reps, 25 reps.
3 sets of this circuit, then stretch good!

Give this circuit a try and see for yourself, why our girls got the greatest backsides in Southern Cal! Until next time,

xoxo
Meriza

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January 9, 2012 - Posted by meriza

ATTENTION BIKINI AND FIGURE COMPETITORS!!!

Hey, girls!

It’s a new year, and that means competition season is almost apon us! Alot of exciting things are happening! Lindsay Productions has organized 2 more contests for the Southern California region for the new year, making it a total of 13 regional shows for 2012! More chances to get on that stage and strut your stuff!
With that being said, it’s time to get to work, girls! Almost time to put on those clear heels, and start practicing the walk, the strut, the swagger! It’s like we always say, “it’s not always the best physique that wins the contest…it’s the girl with the best presentation, the one that shines! She’s the one everybody is looking at!”

2012 POSING CLINIC SCHEDULE FOR BIKINI & FIGURE:
All clinics will be held at World Gym San Diego/ 619 Muscle.
Located at 2949 Garnet Ave, San Diego, CA 92109

We will be covering:
- mandatory and individual posing for Bikini & Figure (NPC)
- suits & shoes (where to get, buy, sell)
- hair, makeup services (connections with trusted artists provided)
- nutritional / supplement information, Q & A

Bring your heels, your suits, your food, a towel and water. We’ll see all of you on the following dates, to polish up your presentation in time for the upcoming shows!

Saturday, February 4th, 10am-1pm
Saturday, May 12th, 10am-1pm
Saturday, July 14th, 10am-1pm
Saturday, October 13th, 10am-1pm

I’ll also be having a few surprise special guests at each of my clinics…more details soon!
**update** My new sponsor, iSatori Technologies, will also be providing samples of their latest high-performance sports nutrition products! You don’t want to miss these events! Space is limited so please email me today to reserve your spot! I guarantee you’ll hit that stage with confidence and style! It’s going to be an incredible year!

meriza@merizafigure.com

xoxo
Meriza

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October 31, 2011 - Posted by meriza


Hey, everyone!
Just wanted to take a minute to thank everyone who supported me during this contest prep! The competition was fierce! All of the girls were so beautiful, fit, and just amazing! One thing I have noticed during the past 3 years competing as a Pro, is that all of the girls are so nice, so supportive – I’ve made so many good friends on the Pro Circuit, it’s such fun to get onstage with the girls! Congratulations to everyone!

Overall, I’m very happy with my condition and the package I presented this weekend. This prep, I really focused on streamlining and refining my lines, keeping my roundness, but not being “too lean” or “too muscular”…The feedback from the judges was mostly positive, regarding the subtle changes to my physique..I know I still have work to do, but I’m moving forward with the look of my physique – and that’s the most important thing!
This sport can be tough on your ego, if you let it get to you…but don’t take the placings personally; just use your training and nutrition, work hard, work smart – just work to make the improvements that will make your own package better, and better…that’s the whole point anyway, right?

It’s the ongoing journey to be the best you can be!

Until next show,

xoxo
Meriza

And don’t forget, my next Presentation and Posing Clinic for Bikini & Figure athletes is schedule for all girls getting ready for the Excalibur!
11/19/11, from 10am-1pm at World Gym, San Diego! Don’t miss it!

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September 22, 2011 - Posted by meriza

BIKINI and FIGURE competitors! Polish up your presentation, work out the kinks, and share the journey with other girls who understand what you’re going through!



The Art of Figure™

Meriza’s Posing and Presentation Clinics for Figure and Bikini Athletes!

Meriza is the Premier posing and presentation coach for Figure and Bikini competitors in the greater Southern California region.
Meriza’s competed in over 30 professional and amateur contests and has competed in the IFBB Figure Olympia two-times in her 4 years as a professional. Her clinics are extremely popular and continue to grow, selling out every event since 2008.

“No matter what your experience level, come join us and share your experience, learn, and make new friends! With both Figure and Bikini, it’s all about the details. Join us to sharpen your presentation to be your best the day of the show!”

• Figure / Bikini Posing & Presentation
• Figure / Bikini Walk – “The Strut”
• Suits, with fitting and color selection on site at each clinic
• Tanning/make up/hair services coordinated

**JUST ADDED! 619 MUSCLE Seminar series presents: “Common Sense Fat Loss – 5 Simple Steps to get you LEAN!”
Seminar by Pete Ciccone CSCS SPN – FREE to attendees of the clinic! ($69 value!)

Learn how food and supplements can be used to target bodyfat for energy – and achieve your own perfect physique!** (immediately following clinic)

UPCOMING DATES:
Oct 15, 2011
Nov 19th, 2011

WHEN: Saturdays, above dates, 10am-1pm

WHERE:
World Gym, San Diego
2949 Garnet Ave
San Diego, CA 92109

WHAT TO BRING:
Competition suit or bikini, clear heels, towel, water, food (esp if you’re dieting)

cost:
$90 for participants; $50 for observers

Please note that these clinics are only open for the girls who are preparing to compete, or for you ladies who would like to learn more about Figure or Bikini competition, you’re also welcome to observe. Girls, this is YOUR time, so please, out of respect for all hard-working ladies, men will not be allowed to attend these clinics.

Thanks so much, everyone, for your continued interest in competing, and thanks to everyone who’s participated in the past. These clinics are so much fun! I can’t wait to see everyone again!

Xoxo
Meriza

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Come on, Ladies!
It’s time to polish up that stage presence! MAN Sports, my sponsor, presents another Art of Figure Posing and Presentation Clinic, for NPC competitors prepping for the upcoming Los Angeles Championships, USA’s or other shows!
As with all of my clinics, we’ll have the full program, including connections with suit-makers, photographers, help with make-up and hair, and of course, first and foremost, we’ll get your stage-skills perfected and ready for the big shows coming up!
Remember, it’s not always just a good physique that wins shows! You gotta be able to show what you’ve got, with class, style and SWAGGER!

So, come on down to 619 MUSCLE/World Gym San Diego, July 16th, 10am-1pm and join us!
email or facebook me to sign up today! Space is limited!
meriza@merizafigure.com or fb: meriza deguzman

xoxo
Meriza

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NEXT CLINIC MAY 21st, 2011!
The Cals is right around the corner!
BIKINI and FIGURE competitors! Polish up your presentation, work out the kinks, and share the journey with other girls who understand what you’re going through!


The Art of Figure™

Meriza’s Posing and Presentation Clinics for Figure and Bikini Athletes!

Meriza is the Premier posing and presentation coach for Figure and Bikini competitors in the greater Southern California region.
Meriza’s competed in over 30 professional and amateur contests and has competed in the IFBB Figure Olympia two-times in her 3 years as a professional. Her clinics are extremely popular and continue to grow, selling out every event since 2008.

“No matter what your experience level, come join us and share your experience, learn, and make new friends! With both Figure and Bikini, it’s all about the details. Join us to sharpen your presentation to be your best the day of the show!”

• Figure / Bikini Posing & Presentation
• Figure / Bikini Walk – “The Strut”
• Suits, with fitting and color selection on site at each clinic
• Tanning/make up/hair services coordinated

**JUST ADDED! FAT LOSS 201 – “Nutrition and Supplements to Get You LEAN!”
Seminar by Pete Ciccone CSCS – FREE to attendees of the clinic! ($69 value!)
Learn how food and supplements can be used to target bodyfat for energy – and achieve your own perfect physique!** (immediately following clinic)

UPCOMING DATES:
May 21st, 2011
July 16th, 2011
Sept 3, 2011
Oct 15, 2011
Nov 19th, 2011

WHEN: Saturdays, above dates, 10am-1pm

WHERE:
World Gym, San Diego
2949 Garnet Ave
San Diego, CA 92109

WHAT TO BRING:
Competition suit or bikini, clear heels, towel, water, food (esp if you’re dieting)

cost:
$90 for participants; $50 for observers

Please note that these clinics are only open for the girls who are preparing to compete, or for you ladies who would like to learn more about Figure or Bikini competition, you’re also welcome to observe. Girls, this is YOUR time, so please, out of respect for all hard-working ladies, men will not be allowed to attend these clinics.

Thanks so much, everyone, for your continued interest in competing, and thanks to everyone who’s participated in the past. These clinics are so much fun! I can’t wait to see everyone again!

Xoxo
Meriza

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April 11, 2011 - Posted by meriza

Today was a good day! Woke up weighing 101.0. I was able to see my chiropractor before doing cardio and training legs this morning.
I did 500 calories in under 60 minutes, using the stairmill, with no shortness of breath, no chest pains or foot pain! (sometimes cardio really hurts, but today was a great day!) I felt amazing during my weight training session too.
I did legs – see below for my below for my leg routine today. I was on track with all my meals – but a huge bowl of pasta or any kind of noodles would be good right about now!! lol! But, I’m hanging in there, no problems.

But the greatest part of today is ALL OF MY HARD-WORKING CLIENTS ARE working so hard, doing so well! and looking amazing! I’m so proud! (with the exception of one, who was 30 minutes late – but she still kicked butt when she finally showed up!)

Overall, today was a good day!
I can’t wait til tomorrow!
See you next week!

Meriza’s 7-weeks out lower body training routine:

SUPERSET: Focus is hamstrings and glutes, and overall lower body conditioning –
LEG PRESS: feet together, high on plate.
1. 140lbs x 25 reps
2. 180lbs x 25 reps
3. 230lbs x 20 reps
4-6. 270lbs x 15 reps
superset with:
WIDE STANCE STIFF-LEG DEADLIFT: soft-knees but straight leg for hams/glutes
1-2. 65lbs x 25 reps
3-4. 85lbs x 20 reps
5-6. 95lbs x 15 reps
GIANT SET HACK SQUAT: Wide-stance, plie squat style
1. 50lbs x 25 reps
2. 100lbs x 20 reps
3-4. 150lbs x 15 reps
giant set with:
LYING HAMSTRING CURL:
1-4 sets 40lbs x 15 reps (I keep the reps and weight consistent because my lower back can kick in here if I’m not careful)
BUTT BLASTER MACHINE:
1. 6 plates x 15 reps
2. 7 plates x 15 reps
3. 8 plates x 15 reps
4. 9 plates x 15 reps

Done in 50 minutes! Like I said, today was a good day!

xoxo Meriza

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