Archive for the ‘Training & Nutrition’ Category
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
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
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!
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!
• 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
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
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
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
Not only did my dear “lil sis’”, Khay, do great at the Arnold Classic earlier this month, but I came home San Diego to support several of my girls as they prepared to compete at Jon Lindsay’s NPC San Diego Championships last weekend, and just yesterday, to strut their stuff again at the NPC / IFBB MuscleContest Championships in Culver City.
Both shows had a huge turnout of Figure and Bikini competitors, and the MuscleContest show even had an IFBB Pro Bikini competition – and we welcomed back to the stage the beautiful Mary Jo Cooke, who looked amazing in her first Bikini competition! Go MJ!
I am so proud of all my girls, who have worked so hard, cardio-ing, dieting, training, to shape their bodies into fit and lean, tight and toned athletes with prize-winning physiques!
For the San Diego show, our extended family included Gloria Lovidice (1st open “A”), Stephanie Perkins (1st bikini “A”), Melanie Nakaji (4th open “A”), Kristi Krasja (2nd open “C”). Special congrats to Leslie, Katrina, May, who attended my clinic and looked amazing! And ultra special congrats to Tracy Rogers, who is an inspirational athlete in our gym and who dialed in her “walk around” physique in less than a week to steal 2nd place in her class! and my sis-in-law, Paulina, who did her first west coast show at the San Diego, and took 4th in her class!
More photos coming next from the MuscleContest Championships last night!
xoxo
Meriza
Thank you everyone who attended my first Clinic of 2011! It was an amazing turnout, with over 20 girls gathering to learn more about the real art of posing and presenting the physique with style, elegance and polish.
Special thank you to Sabrina Gibson-Taylor for assisting with the girls – we had a tremendous turn out of both Bikini and Figure competitors, getting ready for the upcoming NPC shows here in Southern California. We reviewed mandatory posing, model poses, the “sexy-strong” swagger in those heels, hair, suits, tanning and all! Thanks to all who attended – see you in a few weeks at the NPC San Diego, and beyond!
xoxo
Meriza
Check out my latest video – its so much fun training with people that have the same work ethic as I have…we all share the same passion for hard work in the gym…we train…cardio…and diet together! I never feel alone! Coz I know on my left and my right, people are going through the same pain! lol!
Enjoy! And get under that squat bar!
xoxo
Meriza