Who is Sculpted Creations?
1. Sculpted Creations is the name that I came up with to symbolize my fitness journey. Sculpted Creations is a form of achievement. We are all on this journey to create the best versions of ourselves. The ultimate goal is to sculpt the body in which we are able to feel comfortable and take pride in our own skin. Everyone’s journey and path is different, but the end goal is always the same….to be better than we were yesterday.
Transformation into fitness
2. Ive played sports since the age of 6, so Ive been “fit” my entire life. However, I didn’t really get submerged into the world of fitness until I became a personal trainer in November 2013. Once I started training, It changed my entire mindset and way of training. A typical workout for me was just your everyday basic workout (squat, curls, DB kickbacks) with cardio added to the mix. I literally had the typical girl mindset, “I don’t want to be bulky, I just want nice arms, legs, and abs) Once I started training, I made it a point to practice everything I was preaching to others. When I made that vow to myself, everything changed. I changed my mindset, which super charged the way I trained.
A fellow trainer also encouraged me to start posting videos of my workouts. He told me that marketing was a large part of personal training. I blew him off at the time because to me I did not have anything worth posting. However, creating an account and following other fitness enthusiast opened up my eyes to a whole new area of fitness. I realized that it was way more to fitness than squats and curls. Seeing different types of push ups and pull ups really inspired me to take my fitness to a whole new level. It sparked the athlete in me. My goal became to just be absolutely awesome. Seriously, I just wanted to be able to do cool things.
3. My approach to nutrition is very simple: I believe in balance and moderation. I do not count macros or calories, I simply make smart eating choices. Most people over indulge on empty calories, which leaves the body malnourished. A result of this, your body is not going to perform to its maximal ability. If you take those empty calories and replace them with whole foods, you will look and feel better. People fail at diets because they try to skip over the basics. The first step isn’t to count calories or macros, the first step is to gradually change WHAT you are eating and from there you can get more specific according to your goals.
I understand the process of change. I grew up eating hot pockets, frozen pizza , and Ramon noodles for dinner. A vegetable was a foreign object to me. The first time I even came remotely close to eating a “vegetable” was my sophomore year in college when I started eating mash potatoes and corn. Yea, not even a vegetable. Point is, my eating habits did not change over night. Everyday, Every year has been a constant progression forward to healthier choices. Now, if someone sees me eating anything that skews from the line of healthy, they are in awe. Less than 3 years ago, no one would have thought twice about it.
4. I have two phases of my training. Part 1 Actual structured workouts Part 2 the crazy things you may have seen on my instagram page. As far as Part 1 Goes, I am currently training 6 days a week. I cycle through each body part twice. Day 1 Chest, Tris Day 2 Shoulders, Legs Day 3 Back, Biceps Rest and Repeat. I typically do about 2-3 exercises per body part. After each set I do a minute of some sort of cardio: step ups, burpees, box jumps, DB swings, lunges. Anything that will get my heart rate up. I don’t believe in siting around wasting time in the gym. I use various techniques to increase the intensity in my weight training: drop sets, super sets, Time under Tension, etc. You can’t run from the basics of strength training. I do not try to reinvent the wheel when it comes to that. Part 2 my cardio circuits is when things get fun and I can start using my imagination. Everyday I try to find some way to make a simple movement harder and more complex. It keeps things fun and interesting.
5. The workouts you typically see on my instagram page is the product of a well designed strength training program. I train like an athlete, for function and mobility; I don’t necessarily train my body to do plyometric push-ups. I train my body to be strong, fast, and efficient which allows me to do the things that you see in my videos. What the average person fails to realize is that everything is a process. People see the end product and automatically say “I could never do that” . That is where they sell themselves short. 7 months ago, I wasn’t doing plyo push ups, inverted handstands, not anything of the sort. After each workout, I try various things I see on instagram or things that I have envisioned. Some times this could last a hour of failed attempts, but eventually those fail attempts turn in to success.
6. I currently work at Fitness 19 in Chesapeake, Va as a Personal Trainer.
7. As far as pre and post workout nutrition goes, I advocate a ratio of carbs and protein before and after your workout. Most people just focus on protein after but carbs also play a large role in the entire muscle building process. It also helps with the recovery process by reducing the catabolic effects that occurs throughout a workout session. For more information on this you can refer to the book Nutrient Timing by Dr Ivy.
8. I stay fit by working out 6 days a week. No, that is not necessary but love working out. I can stay in the gym for hours. Working out is not something I have to do, its something I want to do.
9. Honestly, I do not have a fitness accomplishment that I would put on a pedestal to call it my “biggest accomplish.” Each progression forward, I am grateful for. It could be a 5lb increase in my deadlift or being able to do something with perfect form. I enjoy each and every step of my journey.
10. Anyone who is trying to start his or her fitness journey, my advice to you is very simple: START. Stop trying to figure out what is right and wrong, what burns the most fat, what is the best form of this or that. Just START. You have to find what you enjoy doing and go with it. If you do not enjoy going to the gym, you will not go, simple as that. Find a workout routine that you enjoy and you will be much better off. Things are easy when you are first starting out. Your body is going to typically respond well to just about anything stimulus because its not use to be being used. Its 3-4 months down the road when things get tricky, but you tackle that obstacle when it comes, not before you even start.