Paramount-Supplements feature athlete Teresa Lake has taken home the Overall Title in the Women's Figure at the West Virginia Mid Atlantic Grand Prix. Teresa will be competing in the upcoming Monster Mash Competition on Octotober 28th.
Congratulations Teresa!
Ms. Cincinnati 2006 & National NPC Figure Competitor!
TERESA LAKE
National NPC Figure Competitor
Hometown: Cincinnati, OH
Height: 5’1¼”
Weight: 109 lbs
I am 39 years old, a married mom of two very active boys and I work full time outside the home. I am a CPA and earned an MBA in Marketing in the spring of 2003.
I would describe myself as a very passionate and determined person. My favorite hobby is continually finding ways to push myself to the highest limits, both mentally and physically. That is how I actually got started in the sport, as the endless pursuit of a challenge and the desire to be anything but ordinary!
I have been seriously training now for about 2 1/2 years. It has been quite an adventure and that is now simply a way of life. Aside from the obvious physical benefits of training, I have gained the greatest circle of friends that anyone could possibly wish to have. To be successful as a bodybuilder or figure competitor, you have to be committed and surround yourself with others who understand what it takes.
My ultimate goal within this sport is to be a positive role model for anyone who ever doubted themselves, to prove that anything can be achieved with hard work and diligence. I would love for more women to understand that looking great doesn't mean starvation and being ultra-thin. In fact, it means to EAT, but eat right and to live strong!!
“Take the time for yourself and do not allow others to discourage you. Do not allow anyone to criticize your efforts or call you vain. Life is about choices. You are simply choosing to get busy living!”
Teresa
SAMPLE DIET AND TRAINING PROGRAM
I train one day a week with my trainer, Rick Ruether, who specializes in competition preparation. I work out an additional five days on my own at the gym. I also maintain a high-protein/low-carb/low-fat diet year round and eat no less than five times per day. My calorie count can range from 3,000 calories per day to 1,200 depending on whether I am preparing for a competition or off-season. I will average at about 1,700 per day.
Typical 1,700 calorie per day diet:
Meal 1 – Egg whites and white potato
Meal 2 – Grilled chicken breast, sweet potato, dark green vegetable
Meal 3 – Turkey chili
Meal 4 – Grilled fish or chicken breast, sweet potato or fat-free cottage cheese, salad with fat-free dressing or dark green vegetable
Meal 5 – Protein shake
With at least one gallon of water or brewed tea and minimal diet soft drinks.
Favorite cheat food - Hot Fudge Brownie Sundaes and Sweet Potato Fries!!
Strength training and cardio program:
With symmetry being the focus, I target train my weaker muscle groups to build both size and strength. I train six days a week with four days of strength training and two to three 30-minute cardio sessions per week. I alternate a back/leg routine with a chest/shoulder/leg routine, a four day split.
Back/leg: 4 sets at 12-15 reps for each:
Close grip lat pulldowns or chins Close grip rows Wide grip rows Seated leg curls Stiff leg deadlifts
Chest/shoulder/leg: 4 sets at 12-15 reps for each:
Flat bench press or dips Incline barbell shoulder press Arnold presses Lateral dumbbell raises No-weight walking lunges
Cardio: 30-minute sessions on the recumbent bike, elliptical trainer, or treadmill.
COMPETITION HISTORY
I have competed in a total of 12 figure shows and one power lifting meet since the fall of 2004 and qualified to compete on the national level at the 2006 Natural Ohio in Cleveland. I plan to continue competing at the national level and in national qualifiers. I would like to hit about four to six shows per year. I’M HOOKED!!
2004
Monster Mash Championships – Cincinnati, OH
Overall Best New Competitor
1st Place Pure Novice
1st Place Masters
2nd Place Open Class A
NPC Figure Grand Prix Championships – Louisville, KY
3rd Place Open Class A
2005
Ohio Open Bench Meet-Middletown, OH
1st Place Women’s Light Weight
Cincinnati Championships – Cincinnati, OH
1st Place Masters
4th Place Open Class A
Northern Kentucky Championships – Covington, KY
8th Place Open Class A
Natural Ohio Championships– Cleveland, OH
3rd Place Open Class A
5th Place Masters
Mid-Atlantic Tri-State Figure Grand Prix-Wheeling, WVA
2nd Place Masters
4th Place Open Class A
Natural Northern USA Championship- Cleveland, OH
5th Place Open Class A
5th Place Masters 35 to 39
Monster Mash Championships – Cincinnati, OH
1st Place Masters
3rd Place Open Class A
2006
Natural Ohio Championships– Cleveland, OH
2nd Place Open Class A
1st Place Masters 35 to 39
Overall Masters Figure Title
*Qualified to Compete Nationally
Cincinnati Championships – Cincinnati, OH
1st Place Masters
1st Place Open Class A
Overall Figure Title – Miss Cincinnati 2006
National Level Competitions
2005 Masters National- Pittsburgh, PA
2006 NPC JR USA’s – Charleston, SC
FEATURE ARTICLES
FitnessRX for Women, Success Stories Column, April 2006 Issue
Live to Your Own Standards by Teresa Lake
Great job Teresa! Congratulations on all your success, and good luck in the future. We have a feeling that we will be hearing from you again real soon! Your friends at www.Paramount-Supplements.com.
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