Archive for the ‘Training & Nutrition’ Category
We’ve got a saying in my gym that makes me laugh every time I hear someone say it – “It ain’t easy to be pretty!” Or, as one of my dear clients told me just last week, “No, Meriza – ‘it’s painful to be pretty!’ “…I’m so proud of all of my hard-working clients, the ladies around me that are making amazing progress with every passing week! Just come down for a visit to World Gym, San Diego, any day of the week, and you’ll see any of my dear and precious girls, sweat-covered and heavy-breathing…but smiling!
They smile because they know that they are working hard, pushing themselves to be better. It’s not easy, but they get it done! Their bodies are changing because they follow the plan…and, hard as it might be, they keep on pushing – of course, all of us need a little kick in the pants once in a while, but that’s my job as coach and trainer, so that’s what I’m there for!
I guess that’s the beautiful thing about the career path that I’ve been blessed with – watching the body change when the right stimulus is put onto it. It inspires and motivates me to see my girls working so hard, each day…when I see any one of my ladies, dripping with sweat and dying, but not giving up, it helps me keep on gettting up early, to give my all to my own training sessions, and to pour my heart into their training as well. I love what I do…sometimes, I get tired, but I never get tired of helping people take control of their bodies, and a portion of their lives!
Here’s another circuit, designed for my girl, Gloria, to prioritize her lower half as we get her ready to get up on that competition stage again soon…she’s making some amazing changes and is looking terrific!
Gloria’s LEG PROGRAM:
Circuit 1
Machine AFS leg press (feet in high, shoulder-width stance position, toes turned slightly outward):
1. 135lbs x 25 reps
2. 180lbs x 20 reps
3. 225lbs x 15 reps
4. 270lbs x 10 reps
superset with:
Lying hamstring curls w/ butt lift (at the top of the movement, squeeze glutes, and lift thighs off pad):
1. thru 4. 20lbs x 15 reps (hold top!)
Circuit 2
Machine AFS leg press (feet in high, close-stance position, alternated with high, wide-stance position, every other set):
1. thru 4. 270lbs x 10 reps
superset with:
Barbell stiff deadlifts:
1. 65lbs x 15 reps
2. 75lbs x 15 reps
3. 85lbs x 15 reps
4. 90lbs x 15 reps
Circuit 3
Walking lunges w/ 25lb dumbbells:
1. thru 4. 25lbs x 15 steps each leg
Plan for the Week:
Monday: cardio, 200 calories (stairmill), LEG PROGRAM as above
Tuesday: cardio, 200 calories (incline power tread walk); delts and back circuit
Wednesday: rest
Thursday: cardio, 200 calories (elliptical), CORE, light arms and chest, calves
Friday: cardio 200 calories (stairmill), leg training w/ Meriza
Saturday: rest
Sunday: cardio, 200 calories (incline power tread walk), shoulders and back w/ Meriza
Gloria’s MAN Sports supplement stack:
Scorch: 3 capsules, 2 times / day
Vaporize: 1 capsule, 3 times / day
Figure Fuel: 1 scoop, pre-training, 1 scoop pre-cardio (mix w/ 1 scoop Body Octane if feeling extra fatigue)
Swagger: use as needed, on the days she’s feeling tired, or needs a boost to get through her hectic day, 1-2 capsules only.
Gloria is a busy mom, a student and wife, and also a successful Figure competitor. She works hard, and overcomes the challenges of a busy lifestyle and gives her 100% every rep, every set of every workout…as do all my girls! I’m so proud of each of them! You’ll be seeing Gloria on stage again soon – be on the lookout!
xoxo
Meriza
re-posted for your convenience! See you all there!
New schedule for 2011!
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 101: “What you already know may be making you fatter!” Seminar by Pete Ciccone CSCS – free to attendees of the clinic! ($99 value!) Learn the secrets to help you achieve your own perfect physique while preserving your precious muscle!** (immediately following clinic)
DATES:
March 12th, 2011
May 21st, 2011
July 16th, 2011
Sept 3, 2011
Oct 22, 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
Hi, everyone!
Today, we had an awesome day! We got to meet so many great people, and spent time talking about MAN Sports awesome products, including Figure Fuel, Scorch, Vaporize and the new pre-workout product, Game Day!
One point of conversation covered the importance of BCAA’s for women:
“Should I use BCAA’s?” was a question that one of the girls asked me.
“Absolutely!” I explained to the group how BCAA’s helped me keep a leaner, tighter look, especially when pushing hard with diet and cardio. BCAA’s help protect lean muscle and also help your body make more energy, especially when carbs are low. Peter and Greg (my “boss” at MAN Sports) were also discussing how BCAA’s can help burn fat, too! So, I’m sure to take mine several times per day!”
“When should I take my BCAA’s?” was another good question.
“I use BCAA’s before any exercise activity (cardio or weight training) to fuel a hard workout and help keep muscles primed, protected and strong. The last thing any of us ladies want is soft, flabby, over-dieted bodies, right? I call that look “skinny-fat”…So, be sure to get enough protein, and take your BCAA’s! When I’m dieting hard, such as during show prep, I’ll also take another dose after each training session (cardio or weight training)”
“What is a good BCAA product?” I smiled because, looking right at us, in the pretty pink bottle of FIGURE FUEL, is a FULL DOSE OF BCAA’s (6 grams per serving!) in every fat-burning, fatigue-fighting serving! So stock up, and fuel your fit and lean!” lol 
Today, after our appearance, I was joined by a bunch of beautiful, hard working Figure and Bikini athletes, for an intense butt-blasting, shaping, tightening and toning session! Try this one on for a tighter, shapelier backside!
BOOTIE-BLAST CIRCUIT program:
circuit #1
1. Leg press, (close stance, toes apart, heels together), 90lbs x 15 reps
2. Dumbbell hamstring deadlifts wide stance 25lb dumbbells x 15 reps
3. Plie deadlift w/ dumbbell with 45lbs x 15 reps
4. Stationary forward lunges, 10 reps with 20lbs per hand
5. Walking lunges, 20 steps each leg with bodyweight
non-stop x 3 full cycles
Circuit #2:
Using high step:
1. Step up with back lunge (and knee lift), 10lb dumbbells in each hand, 10, 12, 15, 15 reps per leg
superset with:
2. “Meriza-lunges” with knee up from a low step, 10lb dumbbells in each hand, 10, 12 15, 15 reps per leg
Perform 4 supersets of this cycle, non-stop, with reps increasing each superset as indicated.
Be sure to give this one a try! And let me know what you think! Drink Figure Fuel before you train to fuel the shaping, and target burning that fat to reveal your own beautiful backside!
Good luck!
xoxo
Meriza
Khay’s Circuit for week 1/10/11:
What follows is a circuit training program that’s designed to bring overall tone and shape to the body. This program can be used by both Bikini and Figure competitors as a way to add training variety to your current exercise regimen, or you can use this plan as a part of your plan to sculpt a fitter, tighter you.
Remember, the nutritional component is the other piece of the puzzle that cannot be overlooked, and we’ll use cardio to target burning the fat off the body. But, it’s just as important as cutting calories and tearing up the treadmill for both Bikini and Figure competitors to pick up the weights!
The circuit programs I use are not designed to add “bulk” or “size”. But you need to do some weight training in order to protect and preserve the muscle that adds beautiful shape and curves to your body, especially as you diet to get leaner. Having a sexy amount of muscle tone will keep your metabolism revved up, and help you keep those fit, tight lines that are becoming prize-winning in Bikini!
My lil “sis”, Khay, is currently 10 weeks out from her biggest show yet, the ASC. Last week, we utilized this program for her. She’s working hard and focused – I’m very proud of her. Check out her program, try it out yourself and see what you think!
Khay’s Plan for Week 10:
Giant Set 1:
Machine Leg Press: (close feet, high on plate to shape glutes/hams, as well as quads):
90lbs x 25; 130lbs x 20; 180lbs x 15; 180lbs x 15
Hammer Wide Pull-downs: (or lat pulldowns if Hammer not available)
50lbs x 25; 70lbs x 20; 90lbs x 15, 90lbs x 15. (really squeeze the bottom and stretch the top part of this movement – always full range of motion!)
Dumbbell Dead-lifts: (if you angle your toes in very slightly, you’ll find you get a very nice stretch though the whole hamstring and glute region-squeeze glutes hard on this one!)
20lbs x 15; 25lbs x 15; 30 lbs x 15; 30 lbs x 15
Giant Set 2:
Hammer Shoulder Press (or machine press if Hammer not available)
40lbs x 15; 50lbs x 15; 60lb x 15; 60lbs x 15
Cable-Wide Stance Squats (grasping the low cable, stand tall, then lean back slightly as you perform deep knee bending, keep feet wide, knees and toes turned outward.)
10 plates x 15 reps, x 4 sets
Dumbbell Side Raise (incline bench 45 degree angle)
5lbs x 15 reps, x 4 sets
Cable Wide Pull-downs, parallel grip (use the bar with hands facing palms towards each other)
6 plates x 25 reps, be sure to squeeze shoulder blades together, but drive elbows down straight toward hips.
Plan for the week:
Saturday: Circuit as above; cardio
Sunday: CORE; cardio
Monday: Circuit; cardio
Tuesday: REST
Wednesday: Circuit w/ Meriza; cardio
Thursday: CORE; cardio
Friday: Circuit; cardio
As I mentioned above, this program is specifically designed for Khay as she prepares her Bikini body for the Arnold Classic. With less than 8 weeks to go now, we’re in her final countdown – every meal, every calorie, is critical at this point. And she’s doing amazing!
So try this program on for size, to spice up our step up your training! Whether you’re a Bikini competitor or a Figure athletes, you’ll benefit from this latest installment of the Circuit of the Week!
xoxo
Meriza
Hi, everyone!
What follows is a full week of training, specifically designed to shape and tone the athletic female body, in preparation for competition. I used this training program with Miss Stephanie Perkins, one of my hard-working clients, who recently placed top 5 in two very competitive Southern California NPC Bikini contests. Stephanie stood on-stage against at least 25 other girls in each of her shows, and strutted her Swagger right into the final placings! Steph uses Body Octane and Figure Fuel to keep her strong, especially during the final phases of her nutritional prep. She also utilized Scorch and Vaporize, the Sex Appeal stack, for her fast weight loss supplement program.
Stephanie always trains hard, but we really stepped it up this fall, as she set her sights on her very first official NPC Bikini contest. In Southern California, the NPC competitions are no joke! (like most of the country) – So Steph knew she had to be on her A-game every workout! The supplementation program helped keep her energy up, her focus strong, and protected her body while fueling her muscles through some rigorous training sessions, designed to get her FIT and LEAN! The results? Judge for yourself!
Miss Stephanie Perkins, MAN Sports advocate and NPC Bikini competitor
Stephanie Perkins Bikini/Figure Circuit Training program #09, week of Oct. 4, 2010
Complete the following circuit by performing each exercise consecutively, without rest, except to change weights or move from one machine/station to the next. At the completion of the 6-exercise circuit, pause for 1 minute, drink water, and repeat. Perform 3 full cycles of each circuit. Work hard! Out there, somewhere, someone is training harder!
Machine leg press ( close stance): set1: 140lbs x 15;set2: 180lbs x 15;set3: 230lbs x 15 reps
With feet high on the plate, feet close together, the glute/hamstring tie-in region is the focus of this lower body blaster. Keep weights heavy, don’t be afraid to build shape and tone in this region!
Machine leg press ( wide stance): set1: 140lbs x 15;set2: 180lbs x 15;set3: 230lbs x 15 reps
The Wide-stance variation of this exercise, again with feet up high on the plate, will target inner thigh, shape the quad sweep and bring overall tone to the entire lower body.
Cable wide pull downs: set1: 5plates x 25;set2: 6plates x 20;set3: 7plates x 15 reps
Be sure to keep your torso up and tall, shoulders low and chest high, with elbows driving down toward the hips (rather than pointing back, behind your torso). This exercise builds that width to accentuate that hourglass “v-shape”, making the upper body wider and the waist appear narrower.
Walking lunges w/35lbs bar: set1-4: 35lbs x 15 steps each leg
Be careful with lunges to keep the knee from ever extending beyond the toes. Perform this exercise with slow, deliberate natural strides, and be sure to focus on complete, full range-of-motion, keeping strides deep by bending fully at the knees and hips. Slow, steady, squeeze quads and glutes with each stride.
Cable narrow pull downs: set1: 60lbs x 25;set2: 70lbs x 20;set3:80lbs x 15 reps
Perform these with a v-bar grip that allows your hands to face each other if possible. Changing the width of the grip brings the focus of this exercise down into the middle back area, and lower on the lats. This exercises emphasizes v-shape, but also focuses on toning the middle back region as well. Perform each rep slowly, and squeeze at the bottom to really feel the back burn! Keep chest up, shoulders low, and arch your back for maximum contraction.
Walking lunges w/35lbs bar military press: set1-3: 35lbs x 10 steps each leg
This tricky compound movement takes balance and some coordination, but it’s a killer for the core, stabilizers and to stimulate the deltoids while effectively targeting the lower body as well. A great finisher for a lower-body glute/hamstring focused circuit, perform this exercise slowly, carefully, as you’re likely to be fatigued from the 5 previous exercises.
There you have it! This circuit training program will focus on exactly the target areas most Bikini and Figure athletes need (and most of us women, in general!) – glutes, hamstrings, total lower body tightening and toning, and v-shape upper body to minimize the waistline and accentuate the hourglass curves. Try it for yourself, and remember –
Work Hard, Work Smart!
xoxo
Meriza
Meriza, MAN Sports sponsored athlete, is an IFBB Figure Professional, 2x Olympian competitor and a professional physique consultant and posing coach. Meriza is currently training for competition herself, with her sights set on the professional stage at several shows starting in the late spring of 2011!
“I’m always training, eating healthy and preparing for my next show. I’m also super proud of my girls, including Stephanie…the hard-working athletes around us that we’re blessed to share our time with keep me inspired as a professional to keep on pushing hard myself. Thank you to MAN Sports, and thanks everyone! See you next time!” xoxo Meriza
The popular female fitness webzine, FitGemsnation.net, nominated Meriza this year for the 2010 “Breakout Figure Pro of the Year, 2010″! and voted her leg training video as “Video of the Week” for this week, 1/10/11!
Hi Everyone! Check out the video! Also, be sure to check it out on FitGems Nation! (http://www.fitgemsnation.net/page/weekly-video)
I enjoy training heavy. And I like to work in with the boys every once in a while. Who says Figure Girls don’t squat? lol! Check out the above video (thanks to our video guy, Todd, for the killer footage!) – and watch me squatting 225lbs for 10, and watch my friend, Kim Hill (you won’t miss her, guys! lol!) squatting pretty impressive weights too!
It’s not easy work, but it’s fun!
Thank you to C-Ray from FitGems Nation, for the nomination, for recognizing my video, and for the kind words! And thanks to everyone who voted for me for Breakout Figure Pro of 2010! We’ll see on 1/17/11, if I get it!
Train hard, train smart!
xoxo
Meriza
New schedule for 2011!
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
• Bonus: Nutrition and Supplementation Q & A w/ physique specialist and coach, Pete Ciccone CSCS
DATES:
March 12th, 2011
May 21st, 2011
July 16th, 2011
Sept 3, 2011
Oct 22, 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
Photo by Pavel, courtesy Flexonline.com
Meriza and her clinics are sponsored by MAN Sports
Hey, everyone!
Here’s wishing everybody a Merry Christmas! It’s been a busy 2010, with several successful outings for my beautiful girls, who all worked their butts off and made me so proud! Congratulations, all my girls, you are all inspirational!
And, I ended the year with a bang for sure! Last weekend, my man, Pete Ciccone and I, had the most beautiful wedding celebration, with some of the most beautiful and loving guests ever to attend a wedding! Thank you to everyone who joined us to celebrate our most special day! And thank you to my dear friend and Matron of Honor, Khay Rosemond, who did an amazing job helping me get to the altar in one piece! Also, special thanks to Mary and Stephanie, who worked so hard to ensure the entire ceremoney went off beautifully!
It’s been an amazing year, it was a fantastic weekend and after a short honeymoon, I’m back now in the gym, getting ready for the competition stage once again, starting early next spring!
FIGURE CLINICS:
I”m currently filling in my schedule for next year’s events. In addition to the Arnold and the Olympia, I’ll be scheduling at least 6 Art of Figure Posing & Presentation clinics, including several planned for our friends near the World Gym, Vista, just south of Orange County. Stay tuned – I’ll be posting the schedule in the next week or so! Meanwhile, if you need posing, nutrition or training help, please email me at meriza@merizafigure.com.
I’ll be joining my new husband, and Khay at the MAN Sports booth at 9 of the major NPC/IFBB events in the greater Southern California area, in addition to the Arnold and the Olympia expo, in the upcoming year. Be sure to keep an eye out for us, and come by to say hi!
Be sure to enjoy the holidays, but remember – portion control! It’s ok to take a break from strict meal plans for these special occasions, but remember to keep your serving size of any desserts or rich foods “normal”…no need to over-indulge as you enjoy the holidays…you’ll only regret it later! Remember, you are what you eat, and what goes into your mouth will impact your physique! If you plan on enjoying your holidays, do a little bit of cardio in the morning, prior to your holiday meal.
God bless,
See you in the New Year!
xoxo
Meriza
The 2010 Excalibur was specatular! There were over 290 competitors in the show, making it the biggest regional event in the history of the NPC in Southern California!
I am so proud of my girls! Many of you were first-timers to the stage, and you all looked amazing! Congratulations to Koko, what a long journey but rewarding, huh? and Stephanie, you just keep getting better! Maria! You made it up there and looked sooo beautiful! My champ, Ms. Meg! Knock ‘em dead, missy, it was your best showing yet! Melanie, fantastic job getting up there! and Sarah, you and Kristie did some amazing things for your rookie showing! Keep up the great work, and loosen up a little bit and you’ll be knocking some people out soon!
I am blessed to have had the opportunity to share this journey with so many wonderful ladies – thank you all! It’s the end of a very busy competitive season for us here in San Diego and 619 Muscle – but now, the short off-season begins – at least through next week! I’ve already gotten back on that stairmill myself – February will be my turn on stage, with God’s help, the Flex Pro is my target!
See you all again soon!
xoxo
Meriza
The 2010 NPC/IFBB Border States was an awesome event! Thank you, Jon Lindsay for another great show!
Even though I sat this one out from the competitive standpoint myself, I was there, cheering loudly for my girls, who all did amazing! So beautiful! Here’s the conclusion of one of my beautiful girls, Ms. Stephanie Perkins, as she prepared for and competed in her first NPC Bikini show! Taking top 3 out of 25 sexy girls is very impressive! Congratulations, Ms. Stephanie, and all of my other hard-working, beautiful girls and to all the lovely ladies who did the show!!
Next Stop, the 2010 Excalibur in just a few short weeks!!
See you all there!
xoxo
Meriza
To get more info about the 2010 Excalibur, Dec, 4th, in Culver City, or to learn more about the many upcoming Southern California NPC and IFBB shows, please visit www.musclecontest.com. See you soon!