Monique Cormier, who has overcome obesity and severe depression en route to becoming a world class amateur bodybuilder, joins Dave [ ... ]
Spotlight On: Dawn Fernandez
Category you compete in: Figure (usually Class E)
Date of birth: October 30th
Hometown: Phoenix, AZ
Career: Fitness Consultant/Director
Competition history:
July 2011 USA's Championship - Ninth in Open Figure
July 2011 Team Universe - Eighth in Open Figure and Tenth in Jr Masters
March 2011 Arnold Classic Sports Event – Sixth in Open Figure
November 2010 NPC Western Regional Championship - Won Overall Figure Title, First in Open Figure, First in Figure Tall Jr Masters
Next competition: NPC National Championships
What do you feel is the WORST part of contest prep? To be honest I enjoy preparing for a contest. However the worst part for me has been the trial and error in hopes of finding just the right workout and meal plans that will generate the results I am looking for. It’s true what they say…what works for one person may not work for someone else. It’s been a year since my first figure show and I’ve made some significant gains and improvements. I am really looking forward to Nationals more than ever now!
Would you please tell us a little about your workout schedule? My workout schedule changes about every four weeks depending on what is needed. At this time I’ve made the improvements that I had hoped to so it’s just a matter of maintaining the size and shape. I weight train six days a week and do cardio five days a week.
I always do my 30 minute cardio session in the morning. I will either do the Stairclimber at level 7 or the Treadmill on level 3.5 at the max incline.
Later I go back to the gym to train with one of my coaches. We train one body part per day, four to six different exercises and hit each particular muscle group from every angle. I train with a deliberate purpose and never compensate good form for heavier weight.
Here is a sample of one of my favorite leg workouts:
Leg Extensions 4 sets of 15 reps
Leg Press 4 sets of 15 reps (heavy weight, feet low and four inches apart)
Weighted Walking Lunges 3 sets of 15 reps per leg
Reverse Lunges off a step 3 sets of 15 reps per leg
Leg Extensions 5 sets of 15 reps
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As a figure competitor in the sport of bodybuilding, I am only concerned with how my physique looks on stage and if it measures up to the criteria it’s being judged to. I am not worried about how strong I am or how much weight I can lift like a power lifter or how fast or how long I can run like a runner. It’s been interesting and fun getting to know my own body and learning how to sculpt my physique.
If you had to lose one of your 5 senses, which one would you prefer to lose and why? I would choose to lose my sense of taste because food has a purpose and doesn’t always taste good anyway. Especially when you’re in the middle of contest prep. It would probably cut down on the cravings too. Ha!
If you could change one things about this sport what would it be? If I could change one thing about this sport it would be to gain the recognition and support from the general public. It would take a lot to do that, but if it could be done I think it would benefit everyone in many different ways including inspire more people to be conscious and aware of their health and fitness. It would be extremely beneficial to the show promoters and athletes themselves in terms of notoriety and monetary rewards.
If you had a time capsule what would you put inside it and why? If I had a time capsule I would put a set of current day encyclopedias and a globe in it so that when it was opened the finder could have information, photos and documentation of the past.
What is your favorite vacation spot? My favorite vacation spot is San Diego. The weather is great no matter what time of year it is. There is a vast array of outdoor and indoor things to do. You can plan a vacation for the family or a weekend get away for you and your spouse. Plus it’s only a short six hour drive from Phoenix.
What advice do you have for women who would like to get involved in and compete in the sport of bodybuilding? I would advise any one (male or female) that is interested in competing in the sport of bodybuilding to work with a coach or coaching staff. I would also advise them to be very open with and to communicate often with their coach(s). The more honest and open an athlete is with their coach, the better they are able to advise and guide them. Having a coach takes the guess work out of things too and makes the preparation go much smoother.
What is a day-in-the-life of Dawn Fernandez like?
A typical day for me starts at 5am. I get up with my husband and see him off to work. Then I head to my office to review emails, network online and tend to any needs of my clients or my assigned accounts. After I take my son to school, I head to the gym for my morning cardio session and then it’s back home for my first meal of the day and to get ready for work. I prepare my food for the week on Sunday and again on Wednesday depending on what my meal plan consists of. That way if I am away from home I can easily pack my large lunch bag with everything I’ll need for the day. I am not relying on any shakes at this time since my next competition is less than three weeks away. So food preparation is critical. Especially if I am traveling across town to work with clients, train with one of my coaches or doing a demo for one of my accounts. In the evening if the family is home, I cook dinner for them (and a lot of times its anything and everything that isn’t on my meal plan). This is another reason why it’s so critical that I have my food prepared and ready. This is also when I return to the gym for my weight training. I try to time it so that when I get back home it’s time for my fifth meal of the day. Woosha…after a long day I might have an hour or so at night to relax before it’s time to cook my sixth meal of the day and then its bedtime. A girl’s gotta get her beauty sleep, you know.
Favorite Motivational Quote: My two favorites are my own…Make changes for a lifetime, not just a life event. And…It’s not what you see me doing that hour or two in the gym. It’s what you don’t see me doing the other twenty plus hours of the day that make the difference.
In closing, Who would you like to give a shout out to? I would like to thank my husband immensely…one for introducing me to the world of bodybuilding and two for putting up with me as an athlete! I would also like to thank Joe Valdez for being a true friend and mentor and for all his knowledge and advise. I am very fortunate to have met Felicia Romero and she introduced me to Damian Segovia. They have been instrumental in refining my overall physique, shape and conditioning. Oh and I can’t forget to the staff and crew at Fitness 1 gym in Peoria, AZ (it feels like my home away from home). And lastly I’d like to thank all my friends and family members that have encouraged and supported me.
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