asn elite sponsored athlete . . .
athlete profile : Wendy La Roche
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| Name | Ms Wendy La Roche | | Gender | Female | | Marital Status | Married | | Nationality | Australian/French background | | Age | | | Height | 178cm | | Weight | 62kg off season, 57kg comp time | | Business | WendyLaRoche.com & ChapelBodies.com | | Profession | Fitness Model/ Personal Trainer, Sales & Marketing Manager (Mother to two children) | | Qualifications | Master In Marketing / Certificate in Personal training / Nutrition adviser |
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"Knowing is not enough, we must apply � Willing is not enough, We must do." Overview (A Little About Me)I live, eat and breathe fitness! I am so blessed to work in the fitness industry and as a WNBF Figure Champion, certified personal trainer and fitness role model; I consider it my job to keep my own body fit and healthy. My goal is to be a light for others into the fitness industry, to aid in the fight against obesity, and to educate, inspire and motivate others to lead a fit and healthy lifestyle. I believe in being an excellent role model for my children and along with helping other busy professionals aim to help role models of the future. InterestsRole model for family and friends; Inspiring others to embrace their healthy life journey; Developing my passion with creative interests; Spending time with my family; A good workout; Catching up with friends. Favourites (Food, Bodyparts, People)I love food that is tasty and nutritional; I have a great recipe for tuna patties (happy to share if you’re interested); in the off season really enjoy chicken fajitas. I notice when people have a commanding presence that comes from being radiant and healthy…..interestingly the next thing that catches my eye are great legs. Nothing beats a well defined pair of legs. Motivations (What Motivates Me)I always set realistic goals (and imagine myself in a little bikini, that usually does the trick), I love how training relieves stress and how powerful I feel when I complete a great workout. I really enjoy the lead up to competitions and I can visualise the complete mind body connection. Life is not about a destination, it’s about the journey. Training History (Years, Location, Trainer)I currently train at “Chapel Fitness”. My Personal Trainer and Competition Coach is Shane Pidotto. I started training with Shane and six months later I was on my way to big changes and many figure titles. I’ve always had an interest in healthy living and maintaining a healthy body image. Training Schedule (Training Style and Tips)I like to mix things up by training high intensity one week followed by high rep the next.
My weights session are:
* Monday: Legs & Calves
* Tuesday: Chest & Bi’s
* Wednesday: Back &Abs
* Thursday: Shoulders tri’s
* Friday: Back
* Sat: Hamys & Abs & calves
Cardio Schedule: Cardio 4 days a week Slow ,long distance, closer to comp, I increase to 5 days a week & add some sprints.
3 weeks out from competition I change my training from split body parts to all over body, keeping the muscles contracted and developing the complete mind body connection.
Nutrition (Examples of My Diet)My Standard Diet consists of:
Meal 1 – oats with ½ cooked apple , whey protein
meal 2- egg white omelette and a piece of fruit, or protein fruit smoothie
meal 3- chicken/ steak large salad with flaxseed oil
meal 4- Protein Shake with water & tinned tuna, handful of nuts
meal 5- Steamed fish/ large salad & vegies
meal 6- cottage cheese and crushed pineapple or egg white omelette with whey protein
Before Bed
Protein Shake with water
This is my off season diet and I don’t usually eat carbs after 8.00pm.
**My Favourite Cheat meal is pasta!
Competition History-2nd Place Figure Novice Tall Class INBA(2007)
-1st Place Figure Novice Tall Class WFF Australian Championships (2007)
-1st Place Figure Tall Class WNBF Australian Championships (2007)
-3nd Place Figure Overall WNBF Australian Championships(2007)
-3rd Place Figure WNBF World Title
2007 held in “New York ” November where I placed 1st Armature titles
-2nd Place Figure Novice Tall Class WNSO Fame Miami (2007)
-2nd Place Muscle Model WNSO Fame Miami (2007)
-3rd Place Sports Model Tall class WNSO Fame Miami (2007)
Goals (Future Plans and Career Expectations)October 2008 will competing in the WNBF Australian, November 2008 WNBF World titles my goal is in the next couple of years is to turn pro with WNBF. My main goal is to inspire and educate others in their lives, to achieve and be the best they can be no matter what their starting overall health and fitness goal may be. Best Advice (Fitness, Health and Training)THERE ARE NO SHORTCUTS TO ANY PLACE WORTH GOING."
Don't be afraid of weight training, get yourself a reputable Personal trainer follow a healthy eating plan and the rest will be history, you will never look back
There are 3 things I've learnt that are important to have in life - a positive mental attitude, setting “realistic goals, and a plan to make it all happen.
Supplements UsedPre workout cardio- AM
Energy Mix of:
5g L-Glutamine,
Pre-Workout Weights- PM
5g L-Glutamine,
Post Workout
Evolve Fast Whey
Before bed
Evolve slow Whey
Other supps during the day include:
- MRM Multivitamin
- Nutralife Fish oils
- SciVation Xtend BCAA's
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