asn sponsored athlete . . .

athlete profile : Lisa Allan

Lisa Allan Name Ms Lisa Allan Gender Female Marital Status Single Nationality Australian Age 33 Height 162cm Weight 50kg Competition season, 54kg off season Business Howzat Healthclub Newcastle Profession Group Fitness Instructor & Personal Trainer Qualifications Bachelor of Arts (Communication Studies), University of Newcastle 1998 Graduate Diploma of Business Studies, University of Newcastle 2001 Certificate III in Fitness, The Forum/NSW TAFE 2006 Certificate IV in Personal Training, Fitness Institute Australia 2008.

Overview (A Little About Me)

I’m a very busy sole parent to my 10 year old daughter Sami. My life consists of working, training and not much sleep!

Interests

Interests include spending time in the sun during Summer (I’m addicted!), going to the beach, TRAINING. I love to bake cakes, biscuits & slices, however most of the year I cannot afford the temptation of the delicious end-result. So when I do bake I try to give the food away and only eat a tiny bit! Sad but true.

Favourites (Food, Bodyparts, People)

Food
Off season cheats: Chocolate, Vegetarian Pizza with Anchovies, Choc Honeycomb Cheesecake!! Comp time: Chicken tenderloin with garlic & chilli, piece of licorice as a treat.
Body Parts
Love my shoulders however I want them bigger and rounder like Monica Brant. My downfall is my abs. I think it’s genetic because I train ‘em bloody hard!! On a guy, I’m a sucker for a nice broad back/shoulders plus decent proportioned legs (ie no chicken legs please…)
People
My daughter Sami is awesome and I love my great friends Alicia and Elisha (I call them “The Elishas”) When I’m carb depleted and in a cranky mood though, one of my favourite sayings is “ I hate people!” Nice!

Motivations (What Motivates Me)

I have an internal drive to better myself in all that I do in life. I terms of physicality, when I look in the mirror, my reflection motivates me to get bigger, fuller muscles on a tighter, leaner body. Like anyone, the brain plays tricks with my motivation and I have to be careful not to let the devil on my shoulder convince me to slack off in training or cheat in my diet. When I’m training, I am motivated to push through the pain and finish my session, (especially when training my legs) because once you’re done you feel on top of the world: energised yet completely drained!

Training History (Years, Location, Trainer)

I’ve always been a gym bunny since the days of g-string leotards and puffy white socks. In November 2006 I joined a different gym and the Gym Floor supervisor (Mark Nelson) saw in me a potential and genetic propensity to becoming a Figure Competitor. I had never heard of it!(other than the stereotypical pre-conceptions of masculine looking female bodybuilders). He wrote me a program (as I was new to the industry at that stage) and I began my quest of hard training and cleaning up my diet. Under Mark’s guidance I trained hard for 6 months and competed for the first time with ANB South Coast 2007. I was so nervous and didn’t do very well. Almost gave up but my trainer convinced me to compete again the following weekend at the ANB Sydney Titles. I won my Novice division and was hooked!

Training Schedule (Training Style and Tips)

Monday: Quads & Back
Tuesday: Total Body
Wednesday: Arms & Shoulders
Thursday: Posterior Chain & Chest
Friday: Total Body

NB This format is about to change, I try to mix up my routine every 6 – 8 weeks. Since July 2007 I have not had a trainer as such. Being a personal trainer and with a bit of experience under my belt am more than happy to train myself. The amazing ASN team give me lots of great advice, especially on nutrition and supplementation.

I teach between 2 – 6 group fitness classes each day including 3 x 25 min abs classes, 2 x Body Pump, 3 x Body Combat, 7 x Body Balance, 1 x Body Step,1 x Circuit, 1 x Spin, 2 x Freestyle Cardio Aerobics, 2 x Booty Camp….So I’m pretty active!

Nutrition (Examples of My Diet)

This is a standard day in my diet:
6am 1.5 Weetbix, Tbls All Bran, Small Banana ½ skim milk ½ water.
Tbls Flaxseed Oil
1 Litre Water, 1 Cup Green Tea
10.30am After morning classes. 2 Corn thins, 1 Orange + have just started 95gm tin tuna in springwater at this time
12 midday Fast Whey Isolate Protein (after training)
12.30pm 95gm can tuna, 2-3 small carrots, 2 corn thins
Cup Green Tea. OR Tuna Salad if I’m at home…rare! 1 piece soft licorice.
2.30pm 1 Apple, 20gm air popped popcorn
4pm 4 corn thins with scrape low fat peanut butter, dried fruit & nuts (6
almonds 3 dates 1 tbls sultanas 2 dried apricots)
7.30/9.30pm Late dinner due to classes every night. Consists of 2 chicken
tenderloins with chilli garlic & splash soy sauce, huge salad with
balsamic vinegar, cup steamed broccoli, cup green beans & sometimes 100gm steamed sweet potato or tbls basmati rice. OR Egg white omelette with onion, tomatoes, spinach, mushrooms, corn, peas, lean ham & big salad. 2 tbls low fat no added sugar strawberry yoghurt with 3 small strawberries, teaspoon oats & teaspoon all-bran. Sometimes have another apple or some other fruit when I’m ravenous! Just added tbls flaxseed oil & 2 x fish oil capsules to this.
10.30pm Slow Whey Protein (before bed)
3.30am 2 corn thins with scrape of low fat peanut butter…I know it’s bad but I’m starving all the time!!!!

Competition History

2007
ANB South Coast Titles 3rd Place Figure Novice Division
ANB Sydney Titles 1st Place Figure Novice
ANB/ASN Newcastle Classic 3rd Place Short Class Figure, Winner Best Routine
ANB National Titles 2nd Place Figure Novice
2008
INBA Dubbo International 2nd Place Figure Novice
INBA Sydney Titles 1st Place Figure Open & Overall Ms Figure Sydney 2008
ANB Sydney Titles 4th Place Short Class Figure
Still to compete 2008 in:
ANB/ASN Newcastle Classic Short Class Figure
INBA National Titles Southport Open Figure
ANB National Titles Sydney Short Class Figure
INBA/KAKOS/PNBA Natural Olympia, San Francisco, Ms Physique Division (same as Australian Ms Figure)…yippee!!

Goals (Future Plans and Career Expectations)

I’d like to continue to compete, improve my physique and get better rankings in each competition. Qualifying (and going) for Natural Olympia means that I have achieved more than I could ever have imagined! Whatever comes next…BRING IT ON!!! Career wise, my goals are to teach better, more streamlined classes where my participants love every moment. I’d also love more PT clients so that I can back off on teaching a billion classes each week.

Media Coverage (Calendars, Magazines and Newspapers)

Not much at this stage….Anyone wanting to feature me is more than welcome!
Daily Telegraph October 2007

Best Advice (Fitness, Health and Training)

Train hard, love life! (& eat lots of chocolate)

Supplements Used

Before Breakfast
2 x fish oil, 2 x Stimulant X (fat metabaliser), Flaxseed Oil, Multivitamin,
Glucosamine
Before Cardio
Teaspoon L-Carnitine
After Training
Evolve Chocolate Fast Whey Protein with Creatine, Glutamine & L- Carnitine
Before Lunch
2 x Balance Thermo Ripped (fat metaboliser)
Before Dinner
2 x Fish Oil, Flaxseed Oil
Before Bed
2 x ZMA+
Evolve Vanilla or Cookies & Crème Slow Whey Protein with Glutamine & L-
Arginine

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Lisa Allan

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