Shannon Goering

How Did You Get Started?

I began lifting weights heavily in high school, mostly to prove a point. My male P.E. teacher told me that I was not allowed to bench press, and instead, all of the girls were to do chest presses on the machine, including myself. After coaxing some of the boys in my class to let me lift with them, I set out to show that I, a girl, could bench press, and not only that, I could lift heavier than half of the football team. I maxed out that year at 190 lbs on bench press and have been hooked ever since.

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Shannon Goering.

What Workout Plan Worked Best For You?

Day 1: Back/Biceps/Abs

• Cardio: 30-45 minutes (AM Session)
• Pullups: 3 sets of 15 reps
• Bent Over Rows: 3 sets of 15 reps
• Barbell Curls: 3 sets of 15 reps
• Reverse Flyes: 3 sets of 15 reps
• Hanging Leg Raises: 3 sets of 15 reps
• Seated Rows: 3 sets of 15 reps
• Hammer Curls with Cables: 3 sets of 15 reps
• Decline Crunches: 3 sets of 15 reps

Day 2: Cardio/Posing Practice

• Cardio: 30-45 minutes (AM Session)
• Routine and Posing Practice
• Cardio: 30-45 minutes (PM Session)

Day 3: Legs/Shoulders

• Cardio: 30-45 minutes (AM Session)
• Overhead Squats: 3 sets of 15 reps
• Leg Press: 3 sets of 15 reps
• Calf Raises: 3 sets of 15 reps
• Upright Rows: 3 sets of 15 reps
• Plie Squats: 3 sets of 15 reps
• Leg Extensions: 3 sets of 15 reps
• Leg Curls: 3 sets of 15 reps
• Hanging Leg Raises: 3 sets of 15 reps

Day 4: Cardio/Posing Practice

• Cardio: 30-45 minutes (AM Session)
• Routine and Posing Practice
• Cardio: 30-45 minutes (PM Session)

Day 5: Chest/Triceps/Lower Back

• Cardio: 30-45 minutes (AM Session)
• Flat Bench Dumbbell Chest Press: 3 sets of 15 reps
• Dumbbell Flyes: 3 sets of 15 reps
• Tricep Pushdowns with Cable: 3 sets of 15 reps
• Hyperextentions: 3 sets of 15 reps
• Incline Dumbbell Chest Press: 3 sets of 15 reps
• Overhead Tricep Extensions with Cable: 3 sets of 15 reps
• Decline Crunches: 3 sets of 15 reps

Day 6: Cardio/Posing Practice

• Cardio: 30-45 minutes (AM Session)
• Routine and Posing Practice
• Cardio: 30-45 minutes (PM Session)

Day 7: Rest

Adjustments to reps, sets, and exercises are made depending on how my body is responding to the current program and how far out I am from my next competition (e.g., 16 weeks vs. 4 weeks). Special thanks to Siemerworks for helping me comprise my workout regime.

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Shannon Goering.

What Nutrition Plan Has Worked Best For You?

Meal 1: 8:00 AM

• 3 Egg Whites
• 1/2 Cup Oatmeal
• 3oz Protein
• 1 Serving Lean Out
• 1 Serving Joint Care

Meal 2: 10:30 AM

• 1 Serving Ultimate Muscle Protein

Meal 3: 12:30 PM

• 3oz Protein
• 1/2 Cup Brown Rice
• 1/2-1 Cup Veggies (Usually Green Beans)

Meal 4: 3:30 PM

• Yogurt With Fruit

Or

• 1/2 All Natural Peanut Butter Sandwich

Pre-Workout

• 1 Serving Up-Lift
• 1 Serving 7-Keto

Meal 5: 6:30 PM

• 4oz Protein
• 1/2 Sweet Potato
• 1/2-1 Cup Veggies
• 1 Serving Density
• 1 Serving Glutamine Select Plus

Meal 6: 9:00 PM

• 1 Serving Ultimate Muscle Protein

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Shannon Goering.

What Supplements Have Given You The Greatest Gains?

The best supplements that I have used thus far, come from Beverly International and they include: Up-Lift, Lean Out, 7-Keto, Density, Ultimate Muscle Protein, Glutamine, and Joint Care. Also, I like to change up the protein flavors, so for a refreshing post-workout drink I like the P90X Results and Recovery Formula.

Why Do You Love Fitness?

I love fitness for so many different reasons. It's empowering and helps me discover my own personal strength, physically and mentally. The time I set aside for training is my special "me" time, the part of each day when I can focus only on me and attempt to better myself as a whole. In addition to maintaining overall health and my sanity, I love fitness because of the competition aspect it involves. Competing allows me to incorporate some of my favorite activities (i.e., cheerleading, gymnastics, dance, etc.) with training and dieting, but more importantly, the competition itself and other competitors keep me motivated and striving to achieve my next big goal.

What Motivates You To Follow A Healthy Lifestyle?

So many motivational factors contribute to leading a healthy lifestyle. One in particular is my family. Unfortunately, like the majority of the American population, I have quite a few family members who are overweight. When I see them suffering mentally and physically because of their weight, I see what my future has the potential to hold. Everyday I'm reminded of the difficulties that accompany an unhealthy lifestyle, which is why I choose to do my best to alleviate as many of these struggles as I can by living a healthy one.

What Made You Want To Achieve Your Goals?

I very much have a type A personality, so when I decide to go for something, I do it 100%. That, and I hate to fail. By promising myself and telling others that I was competing, I was held accountable for following through with my set goal(s). Not only would I be letting others down if I didn't compete, but I'd let myself down too. Knowing I had others counting on me and supporting me, it made me want to achieve that goal so much more. Even though I've had a few competitions under my belt, I still like to depend on others to keep me motivated, such as other competitors or gym rats.

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Shannon Goering.

What Are Your Future Bodybuilding Plans?

Because I recently won the title 2010 ABA Natural Illinois Ms. Fitness, I am now qualified to compete in the Ms. Fitness USA competition held in Reno, NV in August. In the meantime, I also plan on entering the INBA America's Gateway Championships in St. Louis in May, in order to prepare for the national level competition.

Beyond competing, I would love to continue my journey in the fitness world in order to gain knowledge and experience in the industry. Hopefully, this will allow me to better my physique, leading to sponsorships and exposure in the future. At which point, I would love to be able to share my expertise with others who are interested in fitness.

What One Tip Would You Give Other Fitness Competitors?

Only one? I would recommend doing your research. Be sure you thoroughly understand what components go into the preparation for this type of event, and then practice, practice, practice like the pros! Practice posing until it becomes second nature (or until you cramp up) and practice your routine until you're doing it in your sleep. You want to be sure that you're completely prepared for whatever is thrown at you come competition time!

Who Are Your Favorite Fitness Competitors/Bodybuilders?

Of course, I like the crowd favorites such as Jen Hendershott and Adela Garcia, as well as the creativity that Tanji Johnson brings to the stage. I also love to watch 3 time Ms. Fitness World and Olympic gymnast, Vanda Hadarean.

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Shannon Goering.

What Features Do You Use On Bodybuilding.com?

I love the forum that Bodybuilding.com provides. If I have any fitness related question, I know it will be respected and I'll be able to find an answer immediately. In addition to the forum, I use the BodySpace feature in order to track my own progress and keep up to date with other competitors in the bodybuilding/fitness realm.

More Profiles:

:: Current Fitness Competitor Of The Week.
:: Other Previous Fitness Competitors Of The Week.
:: Amateur Bodybuilder Of The Week.
:: Over 40 Bodybuilder Of The Week.
:: Teen Bodybuilder Of The Week.

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