Quick Stats

Name: Vanessa Serros
Age: 23
Height: ~5’
Competition weight: 102 lbs
Current weight: 107 lbs
Current city: San Diego, CA
Occupation: University Student

Have you always lived a fit lifestyle? How did you get started?

I’ve been active throughout my life and couldn’t imagine it any other way! From the time I was a little kid I was always moving, from playing with other kids for hours on end to dance and competitive gymnastics. I loved PE classes, challenging my body, and trying new things.

“I stopped gymnastics to focus on school but continued with tumbling and then joined a health club when I was 16.

I felt intimidated and lost as most “newbies” do, but my boyfriend (now husband) introduced me to Bodybuilding.com and womens’ fitness magazines and I instantly fell in love, and decided that I would compete one day.

“The journey has been somewhat rocky at times with confusion, excuses, etc. but I have been consistent and totally focused for the last two years, finally yielding exciting results!”

What’s the key to staying motivated and to keep going?

It’s not always easy to maintain enthusiasm, but I’ve found my passion in fitness and it consumes me! It’s something I think, plan, and dream about everyday and my own results are my biggest source of motivation.

“It takes an incredible amount of hard work, dedication, and patience but I promise it will be worth it when you see the results you worked so hard for!”

I believe the key to staying positive and motivated is to set small attainable goals on a timeline so you don’t get overwhelmed.

“Even the smallest changes will show you just how much power you have to take charge of your own health, happiness, and life.”

Informative websites, social media, and progress pictures are great places to look when you need a boost of motivation. Having a supportive partner or friend can also make your fitness journey much smoother and more enjoyable.

Tell us a bit about your recent experience at your pro debut at the wbff worlds?

It was quite an experience to meet and perform alongside hundreds of incredible people from around the world! I met new friends and reunited with women from my LA show earlier this year, sharing our stories and progress and encouraging each other backstage.

Preparing for this show was a race to the finish but the results were well worth it.

“I biked to school and the gym daily, trained in the weight room 5 days per week, performed HIIT cardio 3 days per week, and did some brutal track sessions twice a week.”

Throughout this prep I embellished my own competition suits and built the wings for my theme wear round outfit. I also took a full load of summer classes but somehow got it all done! Don’t let school, a job, or personal matters get in the way of accomplishing your goals. Make the commitment and just do it!

What is the hardest thing and the most enjoyable thing about competing to you?

Hmm.. The hardest thing is probably to keep pushing yourself in those last few exhausting weeks before a show. It becomes a mental game; your body and mind have been taxed, you are excited but anxious, wondering if you’re going to be ready in time, and start questioning why the heck you put yourself through this!

“That leads to the most enjoyable part; seeing all of that hard work come together on stage where you can celebrate your success and inspire others.”

What are your future plans?

I’m not sure exactly when my next show will be, but I will continue improving and building my dream physique. I’m trying to learn as much as possible about training and nutrition and plan to become a certified personal trainer within the year so I can help others reach their fitness goals too. I’ve also had so much fun making my themewear and bikinis for these shows that I also hope to start my own business creating custom pieces for others. There are so many possibilities for the future, I can’t wait to see what’s in store!

Take us through an average day of yours:

• The rest of the evening (before bed) is usually spent cooking, studying, and relaxing with my husband, I love to have fun sometimes but I’m definitely a homebody =).

Give us a brief description of your philosophy on your diet, pre contest and during the off season:

I have achieved fantastic results with a relatively flexible diet because I stay consistent and practice moderation. I do my best to fit my diet into my social and family life, after all, it has to become a manageable lifestyle if you want results and benefits for the long run.

My day-to-day diet is filled with nutritious whole foods, protein shakes, occasional treats to keep me sane, and I still enjoy fruit everyday.

“My diet is roughly 40% lean proteins, 40% vegetables, fruits, and complex carbs, and 20% fats. I haven’t been competing for long but my off season is a bit more flexible, with treats and cheat meals a couple times a week.”

Pre-contest becomes a bit stricter with more vegetables, fewer starchy carbs, and lots of water. Thankfully I don’t have to make drastic pre-contest changes since I am naturally pretty lean and stay consistent with diet and cardio year round.

Sample Meals:

• 5-6oz low-fat cottage cheese with diced green apple and a tbsp of crunchy natural peanut butter.
• 4-5oz seasoned lean ground turkey with a tbsp avocado and hot sauce, 3-4oz baked sweet potato fries, French green beans or zucchini.

What are your top Nutrition tips to lose weight for the ladies?

NEVER go to extremes and don’t be afraid to eat, A LOT!

You certainly don’t want to starve your body and deprive it of nutrients that keep it running smoothly but also be careful to avoid binging or becoming obsessive about eating healthy. Figure out a healthy macronutrient balance that works for you, fill up throughout the day, and don’t be afraid to enjoy your favorite treats on occasion.

Do you weigh all your food and track the numbers when it comes to calories of everything you eat? Do you think it is necessary?

Most of the time I just estimate but I did weigh and measure in the beginning and definitely in the weeks leading up to a show. It really helps to measure when you’re first learning and experimenting with different nutrition programs because you can compare and learn what works for you, be able to make specific changes and note how they affect your progress, and eventually you will be able to make smart choices wherever you may be.

What supplements do you use?

• Complete womens’ multivitamin
• Protein powders
• Energizing preworkouts like Cellucor’s C4 really helps me get moving when I need a boost.
• I also use their fat-loss supplements CLK and Super HD pre-contest to get stage ready.
• In the offseason I use creatine monohydrate to help maximize my strength and size gains.

Give us a brief description of your philosophy on your training and on average how long do you workout for?

I love weight training and believe it should be something you look forward to but also be challenging and intense enough to promote change. Choose a program with effective exercises that are fun for you,  and you’re much more likely to stick to a program if you’re seeing results and enjoy doing it.

I usually train five days a week for 45 mins to an hour. I love training on weekend mornings, my weekly split generally looks like this:

Sunday:

• Legs

Monday:

• REST

Tuesday:

• Chest and Biceps

Wednesday:

• Glutes and Hamstrings

Thursday:

• REST

Friday:

• Back and Triceps

Saturday:

• Shoulders and Abs

Tell us a bit about your gymnastics training before you started in the gym?

I still have a few skills left but my gymnastics days were quite a while ago. I only competed through middle school, then just practiced tumbling for a couple years, and later taught kids’ gymnastics classes. I do miss it so I’ve taken a few gymnastics classes in college to keep up my skills and flexibility.

“I wish I had continued at the competitive level but anyone who has done so knows it is a major commitment.”

Are you still quite flexible? If so, how do you maintain your flexibility? What’s your take on stretching and being flexible for muscle growth and well-being?

Yes and no. I’m nowhere near what I used to be! When I commit to it and really stretch daily I can get my splits and everything back but these days my muscles are pretty tight from constant heavy weight training. To be honest, I don’t stretch as much as I should but I do make sure to warm up and stretch lightly for about ten minutes before each workout. I also try to stretch and use a foam roller after leg workouts to prevent knots and aid in recovery.

Of course you don’t need to be able to bend yourself into a pretzel but a bit of flexibility can really improve your training.

“When your muscles are more elastic you can move faster, try more advanced exercises, and increase your range of motion, helping to prevent injury and recruit more muscle fibers for greater growth! I always feel great after some serious stretching and it makes everyday movements easier.”

Do you do much cardio with your training?

I normally do very little cardio and can get away with it because I am consistent with my balanced diet and train intensely by using supersets and heart-pumping circuits on a regular basis. Most of the year I just do a couple of short sessions (20 mins) of HIIT on a treadmill or stepmill and it increases to four sessions at 45 mins each leading up to a show. I prefer to do my cardio training outside by riding my bike, hiking, or being active at the beach.

What are your 3 favourite exercises?

1. Squats

There are so many variations that all work like magic for developing the posterior chain muscles. They take everything out of you so I don’t particularly enjoy doing them but I want that lower body development so squats it is!

2. Tricep dips

I always feel powerful doing these and love to add a weight belt or dumbbell for extra resistance.

3. Cable flyes

These are awesome for developing your chest (change the height of the pulley to target different areas) and the pump feels great.

What advice would you give the ladies to developing rock hard abs and a solid mid section?

Gymnastics is the secret behind my abs! Everything else on me was skinny and small but by about seventh grade my abs were already well-developed by all that training. Now I keep them up with light training a few times per week.

For most ladies this isn’t the case, but what I can tell you is that abs need to be worked just like any other muscle group.

“Use a combination of bodyweight and resistance exercises 2-3 times a week and be sure to always engage your core during compound exercises. Abs are built in the gym but will only be visibly defined if you are lean enough so keep your diet in check and add in extra cardio if needed.”

What are some of the misconceptions that you think many women have about training and dieting/losing fat?

Many women still believe that you have to eat very little and torture yourself with endless cardio to have the body you want. Many are also still convinced that lifting weights will make them bulky and manly. Sure, it’s the opinion of some people that what I’ve achieved is “too much” for a woman, but let me tell you, it is very hard for women to build muscle!

“It takes months and even years for women to significant muscle growth. Don’t worry. By weight training you’ll lose fat faster, achieve a slim, shapely physique and will definitely not “accidentally” bulk up.”

Do you use any special training techniques when it comes to your leg training?

I am guilty of neglecting my lower body in the past, but have finally seen significant growth this year. I train legs at least twice a week, one day focusing on glutes and hamstring development and the other on quads. I always go as heavy as possible for my given rep range and I throw in calf exercises 3-4 days a week.

Favourite (Male) Fitness models or bodybuilders?

Do I have to choose???

Favorite female fitness icon(s):

There are so many beautiful and inspiring athletes that keep me motivated, to name a few: Jen Jewell, Jessie Hilgenberg, Amanda Latona, and Ashley Horner among others.

Favorite Quote:

“The future belongs to those who believe in the beauty of their dreams” ~ Eleanor Roosevelt

What is the most common question you get asked?

I usually get asked how I build defined abs and large biceps. I discussed my abs in the previous questions,

“but for biceps I do a lot of isolation exercises such as barbell and hammer curls as heavy as I can handle.”

I used to devote an entire workout session to arms and them hit them again on chest day and back day. My arms grow pretty quickly relative to other muscle groups so I had to back off a bit to balance my physique for these shows.

What competitions have you competed in and your placings?

I rarely talk about it, but back in 2012 I was going through some personal issues and made a lot of spontaneous changes. I was pretty frustrated and couldn’t find any direction in my life. I moved to LA, cut off my long hair, and registered for a bikini competition with just a few weeks to prep. I still hardly knew what real training was and did not follow a diet plan but I had wanted to compete for years so I decided to dive in and see what they were like. It was a scary experience but I’m glad I had the courage to do it. I think I placed 12^th.

2014

• WBFF Los Angeles (April) | Diva Fitness Model short class |  1^st
• WBFF Worlds (Aug) | Diva Fitness Model Pro Debut | Exact placing unknown

Where can people get hold of you?

• Instagram: VSFLX
• Bodyspace on Bodybuilding.com:  vsflex 
• Email: vserros[at]yahoo.com

Related Images:

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Quick Stats

Name: Elise Luana Ramirez
Age: 21
Height: 1,69 m
Competition weight: 54 Kg
Current weight: 60 Kg
Current city: The Hague, Netherlands
Occupation: Diet/Training coach and Graphic Designer

 Have you always lived a fit and healthy lifestyle? How did you get started?

As long as I can remember I have always tried to eat as healthily as possible. Since I was 14 I started to go to the gym by myself and ever since then I didn’t stop. I get an energy boost and a satisfied feeling after I go to the gym.

“When I started to see results; significant muscle gain and my abs became visible, I started to workout harder and heavier. When I was younger I always googled online about how to eat and all, and I saw that I should eat 6 times a day.”

I tried many diets but eventually I did what works good for my body.

How do you manage to stay motivated and consistent throughout your training and eating?

I just keep on thinking about the results I will get and the feeling I will get when I am in shape. It gives me more confidence and I feel stronger. Eating is not a problem for me since I make my own diets together with my boyfriend, Jonathan Lawrence. We actually diet together.

But as you know it’s not a diet it’s a lifestyle. But when we don’t have a competition we allow our self to have a cheat day/meal once a week. But during competition time we don’t cheat at all, only after haha.

What made you decide to enter your first competition? Was it difficult to get into and did you do have help or did you plan everything yourself?

To be honest I didn’t know a lot about competitions and how it all works. Jonathan told me everything and I was so excited that I asked him when the first upcoming competition was. He told me that it would be in less than 3 weeks so I had to get in shape fast. Jonathan was/is my coach and he helped me to get in shape. He made a diet for me and we work out together every day, sometimes twice a day.

I had to lose some weight fast because 3 weeks is a short time, so every morning I did 30-45 minutes cardio on an empty stomach and 30 minutes more at night.

“In the gym I trained heavy doing a muscle group every day.”

I posted my whole competition preparation on Facebook like my diets, workout plan, everything. It was motivating to do and also nice to see how other athletes were doing as well; it gave a positive effect because people I never met in real life also supported me online and gave me advice so that gave me a lot motivation as well.

What are your future plans?

My future plans… Well I would love to compete at the Arnold Classic one day or win the Olympia haha that’s my big bikini athlete dream.

How was your recent experience in Brazil? Did you compete there?

It was my first time in Brazil. We went to Rio de Janeiro because Jonathan competed at the Arnold Classic where he made it through to the finals and was placed 5^th! I am so proud. I never went to an Arnold Classic before so it was all new for me. I also saw Arnold Schwarzenegger for the first time in real life and I think I stood like half a meter away from him.

In Brazil we also went to the gym every day twice a day to stay in shape. The gym we went to was kind of a Hard-core gym where all people come who do competitions like Anna Freitas. At the gym we met Eduardo Zoega  (Arnold Classic Ohio USA – overall winner masters). He is a personal trainer there. Eduardo gave us some personal training one day and we chose to train legs because in Brazil all the women have such big muscular legs!

I felt so tiny it motivated me to train my legs more and get them more toned. He showed me some exercises for my glutes and booty as well. I think I felt it for like 3 days after, if it wasn’t more.

Advice for people who are new to competing?

“It’s all about how much you really want it? Stay motivated and enjoy your competition prep time. I think I like the preparation more than the competition itself. It’s a journey you will remember and learn from.”

And of course if you enjoy every day you work-out and diet you will feel better, healthier and have more energy. Don’t forget to buy the right supplements I always buy mine at www.vnmshop.nl Their supplements are the best! I get good results with them.

Don’t let anyone stop you from focusing on your goal because nothing is impossible if you think you can do it you can do it! And for the bikini ladies, www.SuitsYouSwimwear.com is the site where I bought my bikini they have really good ones!

Take us through an average day of yours:

I’ll take you through a junk day!
The night before the junk day I already imagine what I will eat. Because I always eat healthily it gives me more pleasure when I can eat a cheat meal and I enjoy it more.

• 8:00 am | First thing I do when I wake up is go to the supermarket to buy the foods I like!
• 9:00 am | I make my favourite Oatmeal dish.

Quick breakfast Recipe:

I first cook my oats (60 grams on a junk day) in hot water, than I add 2 or 3 whole eggs and mix it with the oats (believe me its so good!) Than I add a scoop of IQ Nutrition Iso Whey chocolate fudge. Normally I make so much that I have to eat it out of the cooking-pan because it doesn’t fit in a bowl.

After I finish cooking I add some Waldenfarms chocolate sauce, peanut butter or pancake syrup on my oats, some stevia to make it more sweet and cinnamon! And not to forget strawberry’s! I also like fresh-pressed juices like mango/pineapple mixed or orange juice. That will be included in my breakfast!

• 9:30 am | I will take a shower and get ready to go to the gym because even on a junk day we like to work out.
• 10:30 am till 12:00 pm | We will be in the gym and right after I’m sure I will eat a crunch bar or 2 maybe.. haha I spend my junk days with Jonathan because a junk day alone is not so fun! We go to our favourite restaurants and eat a lot of Crunch bars! Those bars are so good, they are the best!!! You should really try them (on a junk day haha).
• 13:00 | We will go to eat something in the city, go shopping or do other nice things!

In the Hague theres an ice salon called “Florencia” they have the best Italian ice-cream in the world! We go there for sure.

• At night we go out for dinner, we both love sushi and Italian food so we see what we are in the mood for.

At the end of a junk day I am always in the mood to diet again because it feels so much better than eating all this junk food And I’m sure before sleep I will eat another crunch bar haha to finish the junk day.

Do you believe in using supplements? What do you use?

I do, supplements are very important especially when I exercise they help with strength, fast recovery and to gain more muscle. Almost all my supplements are from IQ Nutrition because they work well for me and there isn’t any bad mixture in the products like fructose or glucose or other bad things.

Here’s a list of the supplements I use:

• Isowhey from IQ nutrition
• ACP Diet fit Shake
• BCAA 4:1:1 from IQ Nutrition
• Bezerk from IQ nutrition
• T+ from IQ Nutrition
• Vitargo from IQ nutrition
• GABA from IQ nutrition
• ACP Omega 3 softgels
• Special Two from NOW

What do you think are some of the biggest mistakes or myths that many girls fall prey to when starting out with training and dieting?

There are many Myths which I think that make no sense at all like:

1. Girls who lift heavy weights will look like a man.

Please come on… Do you really think that lifting some weights will make you look like Phil heath? No way, it makes you look tighter, stronger, leaner and better!

2. Don’t eat carbs at all, they will make you fat.

Your body needs carbohydrates especially when you workout. You need energy, and carbs will speed up your metabolism also. Just watch out for the amount of carbs you take and what kind of carbs. If you take carbs in a clean way like wholewheat pasta, rice or oatmeal its good.

3. Don’t use salt it will make you gain fat.

Well I put salt on all my meals and it doesn’t make me fat. The sauce is what makes you fat! That’s why I use Waldenfarms sauces, they have 0 calories, 0 sugar, 0 fat, and 0 carbs. Perfect to add to your dishes for some extra flavour.

4. Don’t eat after 7/8 pm because your body will get fat.

Well a lot of people asked me this and sometimes I have my last meal around 23:00 or midnight. I eat 6 times a day and have like 3 hours between my meals. It’s all about eating clean, working out and eat the right amounts.

5. Temporary diets?

Well I don’t believe there are temporary diets.

“It’s a lifestyle, if you just diet for a short time lose the weight and get back to your old habits of eating you will get fat again.”

Eating clean and different doesn’t mean you can’t eat your favourite “French fries” or ice cream, just choose one day a week to eat it than it even tastes much better than when you eat it daily and you will still keep in good shape.

What are some of the weirdest things you’ve seen people do in the gym?

The weirdest thing I saw is people talking all the time and not working out at all. And things that amazed me were the exercises in Brazil. The leg workouts of the women there!

Give us a brief description of your philosophy on your training and on average how long do you workout for?

I have been training now for almost 7 years. I workout because I like it and it gives me a sense of satisfaction. When I go to the gym I normally workout for more or less an hour. And if I do cardio then 1 and a half hours.

“Sometimes I train twice a day, in the morning and in the evening but normally once a day is enough.”

Give us a brief description of your philosophy on your diet:

Check out more of Elise here: Elise Luana Ramirez | Diet | Training Clips

What are your top training tips?

• Make sure you have good training shoes, and comfortable clothes.
• Don’t be afraid what others think of you when you’re doing new exercises for the first time. Everybody had his or her first time.

How do you measure your progress? And how often?

Most of the time I look in the mirror and take pictures. I also weigh myself but muscle weighs more than fat.

What are your 3 favourite body parts to train?

1. My BUTT/LEGS because it looks very feminine.

2. I also like to train my BACK. I don’t like it when you can hold a lot of fat on my hips or anything haha.

3. My TUMMY because I love abs!

What advice would you give the ladies to developing strong and visible abs?

“Diet, diet and more dieting!”

I would say 80% of your shape is all about eating the right things and only 20% is working out. If you want good ab definition make sure you eat clean and healthily.

Do you incorporate cardio into your training?

I love to run outside as cardio. I don’t do cardio every day but in competition prep I do cardio twice a day. I switch my cardio but mostly I do it on my home-trainer in the morning; straight out of bed on to the bike haha

Favorite Fitness models or bodybuilders?

Jonathan Later of course! And I’m a fan of Ronnie Coleman.

Favorite female fitness icon(s):

I like Paige Hathaway and Nathalia Melo.

Favorite Quote:

Never trust a man who says “I don’t like abs on a girl.”

Advice for someone wanting to change their lifestyle and achieve their ideal physique?

There will be obstacles, there will be sweat and there might even be tears. Anyone who has ever been great at what they do has been through some sort of hardship. Instead of living in the present of suffering; remove yourself and see it forward. Live in the future. See what you are going to be.

“Use your imagination to take you beyond the obstacles that you are facing. We have to see ourselves succeeding long before it happens.”

What competitions have you competed in and your placings ?

I competed 3 times in total.

• My first competition was the JBC (Juliette Bergman Cup) where I placed 4^th ,which was not so bad for a first competition.
• 2 weeks after that competition I did my second one the “Open Limburgse” where I placed 1^st. This was really a nice experience and one I never thought would happen. It gave me such a good feeling because I put so much work and training into it.
• Then 2 weeks after that one I did my third competition where I placed 2^nd.

So in total in more or less a month I competed 3 times.

A photo posted by Elise Luana Ramirez (@eliseramirez03) on May 14, 2015 at 4:42pm PDT

Where can people get hold of you?

• Facebook: EliseLuanaRamirez
• Instagram: @eliseramirez03

You can find workout videos there, photos, daily updates or ask me for training/diet advice. I also give personal training / online diet coaching.

Related Images:

The post One On One With Ifbb Bikini Fitness Athlete, Elise Luana Ramirez appeared first on FitNish.com.