Name: Shendelle Gleim
Q. How long have you been training as a fitness competitor?
A. 6 months, 3 months of bulking, 3 months of cutting
Q. What goals did you set for yourself when you started your training?
A. My ultimate goal was to place in the top 5 in true novice for my show. I really wanted to focus on building muscle in my shoulders and legs to achieve the hourglass shape the judges would be looking for.
Q. What does a typical day of training look like for you?
A. Most days I start my morning with 30-50 minutes of low intensity cardio before breakfast. After breakfast I’ll start with a 5 minute warm up on the treadmill to get blood out to my muscles.
A typical leg day looks like this:
- Barbell squat: 4 sets: 12-15 reps
- Weighted lunges: 4 sets: 20 reps
- Hack squat: 4 sets: 12-failure
- Quad extensions: 4 sets: 12-15 reps
- Hamstring curls: 4 sets: 12-15 reps
I’ll then finish with 3-4 different abdominal exercises like reverse crunches, plank, leg lifts, or bicycles and complete as many as possible.
Finish my workout with 30-50 minutes low intensity cardio then a good stretch.
Q. What is one piece of advice that you would to someone who was looking to compete or reach their health and fitness goals?
A. Advice to someone who wants to compete: Don’t compare yourself to the other competitors, you don’t know how long they’re been prepping or competing and everyone’s body reacts differently to prep. Be proud of your accomplishments and just own the stage. Once you step on stage, you’ve already won! To others just trying to get fit: Never forget to trust the process, all good things take time. Results don’t happen overnight. So always remind yourself why you started and be your own motivation!