CATHERINE ANDERSEN

Profession:

• AFAA (Aerobics and Fitness Association of America) Certified Personal Trainer and Founder of A-List Fitness, Inc., a personal training and nutritional counseling service. I reach clients through online training, phone coaching, group training, boot camps, live seminars and one on one customized instruction
• IFBB Professional Figure competitor (www.catherineandersen.com) and am the first and only Figure Pro in the history of the state of Wisconsin
• Certified and authorized Adventure Boot Camp Instructor/Owner through NESTA (National Exercise and Sports Trainers Association. I run the only authorized Adventure Boot Camp in Wisconsin!
• First Aid and CPR certified and am currently studying for certification as a Nutritional Coach through NESTA, as well as two additional personal training certifications through ACE (American Council on Exercise) and ISSA (International Sports Sciences Association)

Stats:

Age: 38
Measurements: 36, 24, 35
Weight: Off season - 140 / Competition - 133
Married: Happily to Michael

I have only been competing since May 2006. I am blessed to have the opportunity to compete as a Figure Pro and to help coach others toward their goals…both on and off the stage!

Favorite Quote:

"Too succeed; you have to be willing to do what other's are not!"

Catherine's All or None Stack

Purpose:

I think you will find a little bit of everything in this stack, which is why I chose the name "All Or None".It's the complete package for those critical times during intense training periods, and rest. This stackfocuses on the importance of energy supply and fat burning during cario and lifting, recovery, muscle retention, immunesystem boosting, and what to do when real food is not an option.

Stack Composition:

• For great fat burning results and energy supply when I need it, I like to use Lipo-6. I willtypically take Lipo-6 prior to cardio and lifting
  
  
• I like a quick absorbing protein powder like BSN Syntha-6 for supplementing when getting real food is not an option. I consume protein drinks at breakfast and before bed
  
  
• During pre-contest, with the help of Universal BCAA Stack, I like to make sure that I have all the necessary amino acids availableso I do not catabolize my hard earned muscle. I will take this before and during my workouts
  
  
• To help fight against muscle wasting, I will take TwinLab Glutamine Fuel pre and post workout
  
  
• Don't forget the essential fatty acids, EFA capsules like Labrada EFA Lean or oil (Fish Oil & Flaxseed Oil). I will take these two times daily for energy during lower carb days
  
  
• As an immune system booster during intese training and cardio sessions, I drink Green Tea, both decaf and caffeinated) (Celestial Seasonings brand, which can be found in most local grocery stores). I will drink this up to 4 times a day - decaf only

Sample Workout Routine/Schedule



My workout schedule is almost always:

Monday - Legs (1-3 cardio sessions)

Tuesday - Shoulders (1-2 cardio sessions)

Wednesday - Off (1-2 cardio sessions)

Thursday - Back (1-3 cardio sessions)

Friday - Arms (1-2 cardio sessions)

Saturday - Chest/Legs (1-2 cardio sessions)

Sunday - Off (1-2 cardio sessions)

Note: Cardio frequency is based upon how I am looking closer to a show…if I need to lose more body fat, I up my cardio. This will vary for everyone…I have a tendency to hold more BF in my lower body so I need to hit those areas harder.

Sample Generic Day Meal Plan

I typically start my day with AM Cardio & supplements (vitamins/minerals), fat burner, glutamine

Meal 1
4 egg whites or protein powder
1/3 to 2/3 cups oatmeal

Meal 2
3-6 oz lean meat
1 cup green veggies

Meal 3
3-6 oz lean meat
1 cup green veggies
1/3 to 1/2 cups starchy carbohydrate
EFA capsules, Glutamine

Meal 4
4 oz lean meat
1 cup green veggies

WORKOUT - Glutamine, Fat Burner, BCAA

Meal 5
4-6 oz lean meat
1 cup green veggie
1/3 to 1/2 cups starchy carbohydrate
Glutamine

Meal 6
4 egg whites or protein powder
½ piece fruit (or ½ cup berries)
EFA capsules
*Green Tea up to four times a day

Hobbies:

I am a Sci-Fi freak. I love going to movies or watching science fiction at home with my husband. My two cats are Butters and Timmy (can you tell we watch South Park?). They are joys to our household. My husband and I both ride Harleys…yes I have my motorcycle license too! When I am not dieting, I love to hang out with friends, eat lunch at new restaurants, bake, and go to or host wine tastings. I am currently planning a chocolate tasting for AFTER my competitions *S*

Other Helpful Tips/Information:

Key points when dieting:

• Know if you are allergic to a food or a supplement BEFORE taking it.
• Be attentive to your diet consistency.
• Educate yourself (on proteins, carbohydrates, fats, nutrient timing, supplements, sugar and the Glycemic Index).
• Vegetable intake is very important for fiber requirements.
• Water intake is important. Just drink it!
• Protein bars are good in a pinch BUT they do not substitute for a good, portioned out, whole food meal.
• It helps to record your training, cardio and food intake. Remember the road map scenario?
• Limit or eliminate alcohol and sugar intake.

Nutrient Timing

It is best to eat every 2 to 3 hours in order to maintain a steady blood sugar level. When your blood sugar drops, your metabolism has a tendency to slow down to make up for the lack of energy in your system. You DO NOT want this! Keeping your blood sugar even, keeps nutrients flowing to your muscles, keeps the calorie-burning fires stoked and keeps your metabolism revived up.

It is of utmost importance to keep your body in a positive nitrogen balance while dieting to provide the most amount of energy for your hard training sessions. In short, this shows that the body has sufficiently recovered from its last workout and the greater the nitrogen balance, the faster the workout recovery. This is another area I suggest reading up on to better educate yourself on how your body works.

It is also necessary to ingest a good protein source both prior to and after your workouts as well as throughout the day. Early on in a dieting phase, this can come from a protein powder, but closer to competition; protein should be from a lean, whole food source. Carbohydrates spare muscle tissue and fuel your weight training sessions. They are best eaten in the morning upon rising, or after your first cardio session (boosts your energy level for the day), pre-workout (provides long term energy) and post workout (helps replace your lost muscle glycogen). Fats slow the absorption of each of the above nutrients, so it is not advised to eat a fat source prior to or immediately following a workout.