asn sponsored athlete . . .
athlete profile : Nelly Groves
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Nelly | Name | Mrs Nelly Groves | | Gender | Female | | Marital Status | Married | | Nationality | Australian | | Age | 31 | | Height | 153cm | | Weight | 45kg-competition, 56kg - off/season | | Business | Nelly's Bodyworkx Inc | | Profession | PERSONAL TRAINER/ BOOT CAMP INSTRUCTOR/ SPORTS THERAPY | | Qualifications | AIS DANCE LEVEL 1 COACHING / SENOIR LEVEL CHOREOGRAPHY AVCA /
AIS SPORTS THERAPY / ACM DIPLOMA REMEDIAL MASSAGE /
AIF CERT III & IV PERSONAL FITNESS TRAINING /
SENIOR LEVEL FIRST AID CPR DFT
CERT H2O PRO LIFEGUARDING
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"“PRACTICE WHAT YOU PREACH”
“I DO”
“DO YOU”
" Overview (A Little About Me)SINCE I WAS A CHILD I HAVE HAD A PASSION FOR FITNESS, I’VE BEEN INVOLED IN THE DANCE INDUSTRY FOR 27YRS COMPETING AT TOP LEVELS IN THE SPORT. WHEN I WAS A TEEN I WAS INVOLED IN A MAJOR CAR ACCIDENT THAT LEFT ME PHYSICALY IMPAIRED WITH A TOTAL HIP REPLACEMENT ON MY LEFT SIDE. AFTER DEALING AND RECOVERING WITH 2YRS OF THERAPY REHABILITATION I PROCEEDED TO TRAIN MY BODY AROUND MY IMPAIRMENT. GIVING MYSELF TIME TO RECOVER I STUDIED TO BECOME A SPORTS THERAPIST AND REMEDIAL MASSURE AT THE AIS FOR 2YRS. I WAS ENCOURAGED TO DO MY PERSONAL FITNESS TRAINERS COURSE AFTER BEING IN THE INDUSTRY FOR 12YRS & NOW THE PASSION CONTINUES TO PUSH ME TO STRIVE FOR GREATER ACHIEVEMENTS. AS A MOTHER OF 3 ENERGIZED, AMAZING CHILDREN AND A SPOUSE TO KELVIN GROVES WHO’S A FOCUS, INSPIRING HUSBAND , HE IS VERY DEDICATED TO HIS JOB IN THE ADF AUSTRALIAN DEFENCE FORCE , KELVIN WHOM I KNOWN SINCE WE WHERE 8YRS OF AGE. WE HAVE LIVED OUR LIFESTYLE AROUND AND IN THE HEALTH AND FITNESS AND WE STRIVE TO BECOME ROLE MODELS FOR OUR ACTIVE GROWING CHILDREN. I HAVE OVERCOME MANY OBSTACLES IN MY LIFE AND THE BIGGEST BATTLE I WON WAS IN 2006 AND 2007 WHEN I WAS DIGANOISED WITH “HNPCC” “CANCER” AND WITH THE HELP FROM MY FAMILY AND FRIENDS I HAD BEATEN THE ODDS TO ANOTHER CHAPTER TO MY BOOK OF LIFE. I NOW CONTINUE TO TRAIN AND TO COMPETE AGAIN IN 2009 EVEN AFTER TRAGEDY I AM HEAR TO HELP, GUIDE CLIENTS AND TO PROVIED ADVICE IN HELPING THEM TOWARDS A HAPPIER HEALTHIER LIFESTYLE. AS A QUOTE SAID TO ME "WHEN MY TIMES WHERE TOUGH, INSPIRATION, SELF WILL, TO LIVE, COMES FROM WITH IN, YOUR SOUL TO SURVIVE". TAKE IT FROM ME ONE WHO HAS SURVIVED AND WILL CONTINUE TO FOR MANY YEARS TO COME. InterestsMOST IMPORTANTLY IS MY FAMILY & FRIENDS & SPENDING QUALITY TIME WITH THEM IS THE MOST REWARDING THING. I ENJOY BODYBUILDING, COMPETITING ,TRAVELLING ,DANCING, CAMPING, 4WD-ING, PAINTBALLING, WATER SPORTS- ANY SPORTS THAT HAS A CHALLANGE OR SELF SATISFACTION. Favourites (Food, Bodyparts, People)FOOD: MY TREAT IS THE SO BAD SO YUMMY “MUDCAKE”.
BODYPARTS: LEGS, BACK, TRICEPS
PEOPLE: MY FAMILY AND FRIENDS WHOM GIVE ME FAITH , STRENGHT AND SUPPORT Motivations (What Motivates Me)TO LIVE, TO SUCCEED AND TO GIVE BACK AS MUCH AS THIS WORLD HAS GIVEN TO ME. Training History (Years, Location, Trainer)1979 JOSCELLE CALASTHENICS COLLEGE
1992 AIS DANCE LEVEL 1 COACHING
1996 AIS SPORTS THERAPY / ACM REMEDIAL MASSURE
1997 AIF CERT III AND IV PERSONAL FITNESS TRAINING
1998 LAVERTON FITNESS CENTRE “GYM JAM “ INSTROCTOR / MANAGER
2004 PUCKAPUNYAL FITNESS CENTRE
2005 LIFEGUARD PUCKAPUNYAL FITNESS CENTRE
2006 MY TRAINER “SAM PAPPAS” AT TONY DOHERTY’S 24/7 GYM
2008 FITNESS FIRST BRISBANE MANAGER
AND NOW CHOREOGRAPHER FOR BODYBUILDING ROUTINES , POSING / PRIVATE PERSONAL TRAINER
Training Schedule (Training Style and Tips)SUPER SETS 12 * 15 1979 JOSCELLE CALASTHENICS COLLEGE
1992 AIS DANCE LEVEL 1 COACHING
1996 AIS SPORTS THERAPY / ACM REMEDIAL MASSURE
1997 AIF CERT III AND IV PERSONAL FITNESS TRAINING
1998 LAVERTON FITNESS CENTRE “GYM JAM “ INSTROCTOR / MANAGER
2004 PUCKAPUNYAL FITNESS CENTRE
2005 LIFEGUARD PUCKAPUNYAL FITNESS CENTRE
2006 MY TRAINER “SAM PAPPAS” AT TONY DOHERTY’S 24/7 GYM
2008 FITNESS FIRST BRISBANE MANAGER
AND NOW CHOREOGRAPHER FOR BODYBUILDING ROUTINES , POSING / PRIVATE PERSONAL TRAINER.
REPS CHANGING FORMAT TO PROGRAM EVERY 12 WEEKS TO SHOCK AND STIMULATE MUSCLE GROWTH AS EVERY HUMAN BODY IS DESIGNED DIFFERENTLY.
MY FITNESS PROGRAM CHANGES TO SUIT AND ENHANCE MY CHANGING PHYSIC FOR PREPS IN COMPETITION AND FOR OFF SEASON.
MY TRAINING PROGRAM FOR NOW IS:
MONDAYS : LEGS
TUESDAYS: BACK & BICEPS
WEDNESDAYS: LEGS
THURSDAYS: CHEST SHOULDERS TRICEPS
FRIDAYS: ABS CORE WORK
SATURDAYS: REST
SUNDAYS: REST
Cardio Schedule
MONDAYS: 30 MINS BIKE, OR SWIM
TUESDAYS: 45 MINS FAST PACE WALK , OR RUN
WEDNESDAYS: 30 MINS CROSS TRAINER
THURSDAYS: 45 MINS BIKE , OR SWIM
FRIDAYS: 30 MINS FAST PACE WALK , OR RUN
SATURDAYS: 1HOUR 45 MINS CROSS TRAINER , BIKE RIDE WITH FAMILY
SUNDAYS: 0 MINS
Nutrition (Examples of My Diet)AS I HAVE A GROWING FAMILY WE TEND TO MAKE AND EAT FRESH HEALTHY MEALS AND SNACKS, AS BUDGETS CAN BE TOUGH TO KEEP & THERE ARE FRESH HEALTHY FOODS AT HAND WITHOUT OVER TREATING MY CHILDREN IN THE FAST FOODS AND TAKE OUTS. MY ELDEST HAS ASPERGER’S SYNDROME SO WE TRY TO KEEP MOST PRESERVATIVES, ADDITIVES & COLOURS OUT OF OUR EATING HABITS SO IT BECOMES FAIR TO EVERYONE IN OUR HOME... AND YES WE DO HAVE THE CHEAT DAY BUT MOST OF THE TIME OUR CHILDREN CHOOSE TO HAVE SUBWAY AS THERE TREAT MEAL, WHICH IS FANTASIC FOR ME!
*TOTAL CALORIES FOR FAMILY MEALS PER DAY CAN BE UP TO 3000+ WHEN IN OFF SEASON.
EATING EVERY 2-3 HOURS DRINKING UP TO 3LTS OF (H2O) WATER
WHEN IM IN COMPETITION I PRE MAKE MY MEALS AHEAD ON A SUNDAY AND PREPARE
MY MEALS OF 8 TO 10 SMALL SIZE CONTAINERS PER DAY, BY FUSION “ BEYOND RIPPED DIET”.
*TOTAL CALORIES FROM MEALS PER DAY CAN BE LESS THEN 1100- IN COMPETITION STAGE EATING EVERY 2-3 HOURS DRINKING UP TO 1LT OF (H2O) WATER CUTTING DOWN TO 600MLS OF (H2O) WATER PRE COMP
(BUT ONLY AS ADVISED BY A PROFESSIONAL TO CUT DOWN WATER INTAKE FOR COMPETITON)
Competition HistoryAS I HAVE ONLY COMPETED IN ADF AUSTRALIAN DEFENCE FORCE SHOWS RUN BY INBA:
2005 1ST IN SMALL FIGURE
1ST IN ROUTINE OVERALL
2ND WOMENS OVERALL
PLACED 1ST IN 2 CATEGORIES IN ROUTINES I CHOREOGRAPHED
- BY MALE AND FEMALE COMPETITORS
2006 2ND IN SMALL FIGURE
1ST IN ROUTINE OVERALL
2ND WOMENS OVERALL
PLACED 1ST IN 3 CATEGORIES IN ROUTINES I CHOREOGRAPHED
- 2 MALES AND 1 FEMALE COMPETITORS
Goals (Future Plans and Career Expectations)TO PROVIDE A UNIQUE STYLE AND ORIGINAL CHOREOGRAPHED ROUTINES TO SUIT THE NEEDS AND PERSONALITY OF THE CONTESTENT ON STAGE. TO SHOW THEIR BEST QUALITIES WITH FLOWING MOVEMENTS INTO TRANSITIONS FOR POSES FOR A WELL- PREFOMED ROUTINE. FOR PRE-JUDGING:
TO CREATE FANTASIC SOUNDING MUSIC FOR THE CHOICE GIVEN BY CLIENTS EDITING TO THE TIME FRAME SET FOR 60 TO 90 SECONDS ON STAGE. THIS IS IMPORTANT AS THE CHOICE OF MUSIC FOR THE PERFORMER GIVES A IMPACT TO THE AUDIENCE AND IMPORTANTLY THE JUDGERS TO WATCH AND REMEMBER THAT COMPETITOR AND GIVE THAT MEMORABLE ROUTINE TO OUTSTANDING MUSIC.
- TO HAVE MY NAME KNOWN AROUND THE INDUSTRY FOR WINNING ROUTINES AND MUSIC
AND ACHIEVE AT A TOP LEVEL IN BODYBUILDING FIGURE.
- TO SOME DAY WIN A NATIONAL TITILE,
TO PROVIDE ADVICE AND SUPPLY THE ADF AUSTRALIAN DEFENCE FORCE WITH ASN PRODUCTS AND SUPPLEMENTS.
Best Advice (Fitness, Health and Training)BELIEVE IN YOURSELF , CHERISH EVERYDAY AS YOU EMBARK ON A NEW FITNESS PROGRAM
KNOW WHERE YOU WANT TO SEE YOURSELF, SET REALISTIC GOALS TO START, YOUR PROGRESS WILL TAKE ONE STEP AT A TIME, ENJOY THE NEW PATH DONT OVER DO YOUR TRAINING, AS YOU WILL FIND MUSCLES IN PLACES YOU NEVER NEW EXISTED AND THEY NEED TIME TO RECOVER, TO THE POINT YOUR WILLING TO GIVE UP, REMEMBER YOU BEGAN YOUR FITNESS PROGRAM FOR YOUR OWN PERSONAL REASONS, SO NOW ITS UP TO YOU TO ACCOMPLISH YOUR GOALS BY USING A DIARY AND SEE THE RESULTS FOR YOURSELF WHEN YOU HAVE GIVEN IT YOUR BEST SHOT BE YOUR OWN WINNER.
HAVE YOUR SPECIAL CHEAT DAY... MINE IS A SUNDAY. DONT REGRET EATING OR DRINKING SOMETHING THAT IS “BAD” AS EVERY HEALTH PRACTIONER KNOWS AND BELIEVE ME THEY DO IT TOO, SO CAN YOU! ALWAYS EAT IN SMALL PORTIONS, THERE IS NO NEED TO CHANGE YOUR SELF JUST LEARN FROM MISTAKES OF OVER EATING OR DRINKING THAT LITTLE SOMETHING “BAD” AS YOU DONT WANT TO HAVE FAILURE AS YOUR FRIEND.
SUCCESS IS ONLY ANOTHER DAY AHEAD.
Supplements UsedI’M USING EVOLVE FUSION AND NUTRABOLICS AND FOUND INCREDIBLE RESULTS
*AM /
* EVOLVE SLOW WHEY VANILLA IN WITH BREAKFAST CEREAL 500MLS ½ SKIM MILK ½ (H2O) WATER
SNACK / VITAMINS B / C / E / OMGEA 3 FISH OIL TABLET
FUSION SUB Q / PURPLE K 100MLS (H2O) WATER
* SNACK / TRAINING
NUTRABOLICS ANABOLIC WINDOW CHOCOLATE MIXED 400MLS (H2O) WATER
*LUNCH
MIDDAY / EVOLVE SLOW WHEY COOKIES & CREAM MIXED 300MLS (H2O) WATER
*SNACK / TRAINING
NUTRABOLICS ANABOLIC WINDOW CHOCOLATE MIXED 400MLS (H2O) WATER
*PM / SNACK / VITAMINS C / FLAX SEED OIL TABLET
FUSION SUB Q / PURLPE K 100MLS (H2O) WATER
*SNACK / TRAINING
EVOLVE SLOW WHEY CHOCOLATE MIXED 300 MLS (H2O) WATER
*DINNER
EVOLVE NOCTURNAL CHOCOLATE 300MLS (H2O) WATER
30 TO 40 MINUTES BEFORE BED
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