Quick Stats

Name: Roxy Firmani
Age: 26
Height: 1.7 m
Current weight: 59 Kg
Current city: Sandton, South Africa
Occupation: Personal Trainer and Nutritional Advisor

Sine we spoke last you seem to have changed your focus a little bit, tell us about what sparked your interest in powerlifting?

I competed in the Fitness industry from 2012. After placing 1st in my fourth show (Miss Body Beautiful 2013) I felt like I had reached my goal in this specific industry.

I needed another challenge; something based more on performance than the aesthetics.

At the time my cousin was busy competing at the Power-Lifting World Championships so I thought I’d ask her what it was all about. She explained the concept and told me to ‘just try it out’. I’ve been hooked ever since!

How does your training now differ to before when you were training for a fitness competition?

Firstly I do a lot less cardio

• I train twice a week with my Power Lifting Coach.
• On Tuesdays we work on our Bench Press (and we include a little bit of Triceps and Shoulder Strength Training).
• On Thursdays we Squat and Deadlift.

This training is quite relaxed in the sense that we rest very long between sets and our rep range is between 1 – 8 reps per set, but it still intensive as we work at about 70 – 100% of our 1 Rep Max.

Read Roxy’s first interview with us here.

What does a typical training week look like for you?

The rest of the week (Mon, Wed and Friday) I train like I used to before, but taking into account the fact that I need to schedule my days so that I am well recovered for my Power-Lifting training days.

So I train:

• Back and Glutes on Monday
• Arms and Abs and Wednesday
• Chest, Triceps and Shoulders on Friday.
• I also try to get an additional Leg day in over the weekend.

I make sure I do at least 10 – 20 minutes of cardio on these days and my rep range is between 8 – 15 reps per set.

What do you love about it? Do you prefer this style of training or do you incorporate a lot of different styles into one?

I love that the training for this sport is based purely on setting goals and demolishing them. I also love how you can see your progress in the improvements in your lifts.

I love my powerlifting training BUT I also love all different types of training. So I guess I get my fix by switching it up between Power Training and Strength and Fitness Training during each week.

What are your top tips when training for strength/power?

Don’t put too much pressure on yourself.

Your body can only recover at its own pace – so don’t push past your limits – you WILL injure yourself and put yourself out of the game. Then of course, ensure that you always have proper form and if you are beginner I would highly recommend getting a coach.

There are specific methods and techniques to Power training so having a knowledgeable person to teach and guide you will produce better and safer results.

What are you future plans?

At the moment my plans are to keep training and better my lifts. I am still a baby in this sport and it takes years of training to get to your peak.

This year I am competing in the South African Championships (which was my goal when I began Power Lifting) but next year I hope to qualify for World Championships and represent South Africa!

Will you go back to competing in competitions like body beautiful or the WBFF?

To be honest the thought does cross my mind every now and then but it just doesn’t work well with my current sports training routine.

Power lifters eat a lot! So dieting for a show would almost be impossible. BUT that being said I might decide to step on stage one last time, you never know

Advice for someone wanting to get into powerlifting? How do they find out about competitions and the like?

Like I said before, start with a coach.

You need someone to teach you the rules, the basics, the correct form and technique and the correct training methods.

In terms of competitions, the International Powerlifting Federation website has the big competitions listed internationally, otherwise you can follow the SA Powerlifting Federation on Facebook.

What are the criteria in powerlifting meets?

It is pretty complicated to explain but really simple once you understand the basics.

• Firstly we are divided into gender categories (Male and Female)
• Then by age (Sub-Junior: 14 – 18 | Junior: 19 – 23 | Open: 24 – 39 | Master I: 40 – 49 | Master II: 50 – 59 | Master III: 60 – 69 | Master IV: 70+)
• Then by weight (under 47kg | 47 – 52kg | 52 – 57kg | 57 – 63kg | 63 – 72kg | 72 – 84kg | 84kg plus)

You only compete against the people in your specific division.

On a competition day we do only 9 lifts:

• 3 squats
• 3 bench-press
• 3 deadlifts

Our first attempt at each lift is usually set at a weight that we are comfortable we can complete on a normal training day. Once your first lift has been achieved, your coach will decide on the next (increased) weight for your next attempt.

You need to complete each attempt to be able to up your weight on the next attempt.

Once you have completed all three lifts per exercise, your heaviest lift is recorded. After you have completed all your lifts, they tally up your highest lift for all three movements. The person with the highest total in your division wins.

Take us through an average day of yours:

• I am up between 4 or 5am, depending on when I have my first client.
• I shower, have green tea with lemon, make a fresh juice in a sippie cup and shoot through to work.
• Once I’m done with my morning clients I have breakfast and then its gym time for me.
• In the afternoons I au pair and then it’s back to the gym for my evening clients.
• When I get home I prep everything for the following day (food, clothes, etc) and then its bed time.

Give us a description of your philosophy on your diet. Has it changed much from before?

Yes it has!

With Fitness it was all about counting calories, weighing your food, and eating as lean as humanly possible. Now I’m all about balance and moderation.

I eat a lot more carbs (the good type) and I never worry about portions or timing. I eat when I am hungry, I don’t weigh my food and I’m not too strict on small additions like adding mayo to my tuna, or cooking with oil, etc.

I also find that I eat a bigger variation of foods especially my fruit and vegetables.

Do you still monitor what your body looks like and your body fat percentage?

I will always monitor what my body looks like; after all I am a female. But I don’t do body fat percentage and set goals on that.

If I fit into my clothes and I am happy with what I see in the mirror then I know I’m good And then obviously I also just monitor my weight so that I am within my Power Lifting weight division restrictions.

Do you include much cardio in your routine now?

Yes but minimal. I do at least 10 – 20 minutes when I train by myself. And I’ll always have one day when I decide I need to do a bit more.

But I’m not going to go to the gym just to do 60 minutes of cardio!

What do you think are some of the common mistakes people make when squatting and deadlifting? And how can one correct them?

The most common mistake with squatting is not going deep enough (ass to the grass!).

With Deadlifting it’s not keeping a straight back.

The best way to correct this is to be mindful of your form, do the movements in front of a mirror so you can see your form for yourself and maybe ask for a second opinion from a Personal Trainer or Coach in your gym.

Favorite female fitness icon(s):

To be honest I have a few but I haven’t really looked into the Power Lifting scene.

I think Michelle Lewin, Paige Hathaway, Bella Falconi, Jessica Arevalo and Ana Delia all have amazing physiques and I love how they share their lifestyle tips on social media with their fans and followers.

Favorite Quotes:

“I don’t work hard because I hate my body, I work hard because I love it.”

“Limitations exist only if you let them.”

“If it doesn’t challenge you, it won’t change you.”

Best piece of advice you ever received?

Relax. Breathe. Focus on what you are about to do.

Don’t let anything distract you. You have worked so hard for this moment. Don’t let the small things ruin your months of dedication. Be in this moment fully and give it your all!

What is the most common question you get asked?

The most common question I get asked is “Aren’t you scared you are going to look like a man?”

Hahaha! I’ve been powerlifting for a year now and I still look exactly the same as I did before I started! It all comes back to the misinformation people have been fed about diet and exercise.

Where can people get hold of you?

• Facebook: roxyfirmanifitnessmodel
• Blog: roxyfirmanifitness.wordpress.com
• Email: roxyfirmani[at]gmail.com
• Twitter: @roxyfirmanifit
• Instagram: roxyfirmanifit

The post One On One With Miss BodyBeautiful Turned Powerlifter, Roxy Firmani [2015] appeared first on FitNish.com.

Quick Stats

Name:  Roxy Firmani
Age:  24
Height:  1,71 m
Competition weight:  55kg
Current weight:  58kg
Current city:  Sandton, Johannesburg, South Africa
Where do you train:  Virgin Active, Sunninghill
Occupation: Brand Executive for OPI

How long have you been training for and how did you get started?

I started training when I was about 16. But nothing too serious; just cardio and the circuit! My Dad used to do Bodybuilding Shows so I would tag along with him to the gym every now and again!

“About 2 years ago, I met a very influential man in the fitness industry and I decided to start training to compete!”

Did it come easily for you or was it quite a ‘life’ adjustment?

Because I have grown up in a fairly active family it came quite easy. I am also SO passionate about being fit and living a healthy lifestyle that it really is something I enjoy!

What do you love about it?

I love knowing that my body is in its peak condition! Being fit makes doing anything and everything a lot easier and living a clean and healthy lifestyle ensures that I rarely get sick, always feel energetic and enthusiastic, and that I will have better luck with my health and body condition as I age!

What competitions have you competed in and your placings?

2012

• Fitness SA
• Body Beautiful SA, Bikini, 3rd

Last year I competed in my first show, Fitness SA. Although I did not place in the Top 10 it motivated me to work harder for my next show. I then competed in Body Beautiful SA and placed 3^rd in the Bikini Division line-up!

You were a part of the JAR (Nutrition Store) team. How did that work out and did it help with your training and dieting?

Being part of team JAR was and is amazing.

“This is a tough industry and having a group of people to support and motivate you all the time is great.”

It is also nice to have a team of people with different knowledge about training and dieting. We can all put our minds together to better our understanding of what works and what doesn’t!

What are your future plans?

This year I plan to compete in 3 or 4 shows, the main one being WBFF SA on the 19^th and 20^th of July! I also want to do a nutrition course and try to get more involved in helping other people get into the fitness competition scene! I love helping people with training and nutrition and it is my dream to one day, make a career out of it!

Take us through an average day of yours:

Because I work full time I have a very early start to my day!

• I wake up at 4:30am, gulp down my Titan Labs Isomax or Slim Core shake and go to the gym. I’ll do a small amount of cardio (just to get the blood flowing) and then hit the weights section!
• After that its home to shower, eat and get to work by 8am.
• During my contest season I will normally hit the gym after work (two or three times a week) to get in an extra bit of cardio.
• Then its home to chill, prep my meals for the next day and get to bed for some beauty sleep

Give us a description of your philosophy on your diet:

I have quite a balanced philosophy on my diet. I don’t believe in a so called ‘Diet’, I believe that you should eat clean (no processed foods) and eat regularly! I eat 5 – 6 small meals a day and I ensure I get a good amount of Protein, Fats (the good types) and Carbohydrates (Low GI).

Here is a sample of my meals that I pretty much stick to all year round:

• 5am: Titan Labs Isomax/ Slim Core Shake
• 7:30am: 50g of Oats and 3-4 Egg Whites
• 11am: Chicken Salad with Avo/Nuts
• 1pm: Chicken Breast with Vegetables and Sweet Potato/Brown Rice
• 4pm: Another Titan Labs Shake and Some Almonds
• 7pm: Lean Protein Source (Chicken/ Fish/ Ostrich) with Vegetables
• 10pm: Slow release protein (Low Fat Cottage Cheese/ Titan Labs Aftermath)

What keeps you motivated and so disciplined to get through your training and sticking to your diet day in and day out?

I find that I am most motivated and disciplined when I stick to a routine and have a goal to work towards!

“Setting goals is something you should do every month. I make sure the goals I set are realistic and are measurable.”

Every month I sit down and measure my current goals, and then re-evaluate them accordingly. Without goals there would be nothing to work towards! And without a routine it becomes very hard to maintain discipline!

What’s your favorite healthy meal?

I absolutely love the good fats! Avo’s, Almonds, Peanut Butter; I could eat these all day every day! I also love my Titan Labs Aftermath Dessert Protein! It is such a good thing to eat before you go to bed because it keeps a constant source of energy for your muscles while you sleep AND it tastes like chocolate mousse! I always make mine and put it in the freezer for a bit so it is like chocolate ice-cream

What’s your supplementation like?

There are a few supplements I use on a daily basis:

• Multi-vitamin: This is essential when you train on a daily basis
• Protein Shake: A quick and easy way to get your protein requirements, and great for when you are on the go, need to have a snack OR straight after a training session!
• BCAA’s: These are essential when you train. They aid in muscle recovery and also prevent the breakdown of muscle tissue. I mix a serving of Glutablast and Amino Rush from Titan Labs and sip on that while I train. It tastes great and helps your muscles while you train!
• Fat Burner: Only during my competition season! Good to help get leaner for my shows! I would highly recommend Xcelerate from Titan Labs – it is by far one of the best on the market these days!

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

I don’t believe that you need to spend hours in the gym every day! I spend about 45-60 minutes at the gym and believe me that is more than enough. As long as you make that time count! I do a split training program, so I train each muscle group once a week (except for legs).

So for example I will train:

• Chest on Monday
• Quads on Tuesday
• Back on Wednesday
• Hamstrings and Glutes on Thursday
• Arms and Friday
• Shoulders on Saturday
• Sunday’s I rest!

How do you measure your progress? And how often?

I do not believe in the scale! Body weight is such an ineffective way to track progress, especially because muscle weighs more than fat! I believe it’s how you feel, look in the mirror and fit in your clothes!

What’s your take on utilizing cardio in your training regime? What’s your favorite form of cardio?

Like I said earlier I always do a few minutes of Cardio before I start my weight training session! My favorite type is High Intensity Interval Training. This is bouts of high intensity cardio with rests in between! So for example I will sprint for 1 minute and then walk for 1 minute for up to 20 minutes.

I also do steady state cardio once or twice a week. That is medium intensity cardio for a longer period of time (about 40-60 minutes)

What’s your secret to having rock solid abs? What would you say are some of the best exercises women should include in their ab work outs?

The key to Abs is Diet! You can do 1000 sit ups a day but if your diet is wrong you will never see those abs! So keep your diet clean. I love to do weighted crunches and leg ups!

Fitness models or bodybuilders?

The person who I look up to most, the one that got me interested in this industry, is Jaco De Bruyn. He has been a Mentor and an Inspiration from the get go. And then of course there is my coach, Kirk Wentworth! He is the most knowledgeable, passionate and helpful person I know! He really has helped me get to where I am now and helps me with all of my competition prep!

Favorite female fitness icon(s):

Wow I have so many! At the moment I must say I have a bit of a crush on Bella Falconi, her physique is just mind blowing! I also follow Anna Delia, Jamie Eason, and locals such as Anna Wood!

Favorite Quote(s):

This one sums it all up:

“Eat Clean. Train Mean. Stay Lean.”

I also love

“It never gets easier, you just get better.”

What were some of the mistakes you made when starting out in the gym?

Thinking that cardio was going to give me a toned physique! I see so many girls at the gym every day slaving away on the treadmill and their bodies never really seem to change! I also don’t think people realise how big a role your diet plays in seeing the results you want!

“Girls need to stop being afraid of both the weights section and protein shakes!”

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

Take it one step at a time. Too many changes at once can become overwhelming and disheartening. Also make sure you get proper advice from someone who knows what they are talking about. I’ve seen some crazy diets and programs given to friends that are just ridiculous!

“My rule of thumb is that the person you get your advice from, should have the physique you wish to achieve, that way you know that it worked for them and should in turn work for you!”

Where can people get hold of you?

• Facebook: Roxy Firmani Fitness Model
• Twitter:  @RoxannePaige
• Email:  roxyfirmani@gmail.com

The post One on One With Bikini Competitor and Team Jar Member, Roxy Firmani appeared first on FitNish.com.