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How Did You Get Started?
I knew my life needed a change. I had studied and help jobs in the hospitality industry, fashion merchandising, and finance, but something was always missing. The tipping point for change was when one of my family members became sick and I was rejected to be a donor due to my unhealthy lifestyle.
Although I had not stepped foot in a gym since high school gymnastics, I decided to begin training at my local gym. As soon as I started noticing results I realized what had always been missing, passion. Yvan Cournoyer, a personal trainer and fitness model, took me under his wing and within 10 months I was in the best shape of my life and entered my very first competitions 2008 FAME West. I took 2nd place in the Bikini Model Open class and the next year I placed 1st in the same class and receive my FAME Professional Athlete Status.
For once in my life I have energy, I am strong, focused, and empowered. I have found the passion in life and I feel as though I can accomplish any goal that I set for myself.
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Vanny Vay.
What Workout Plan Worked Best For You?
This is my mass building plan. I start with a very heavy weight and decrease as the reps get higher. I have a different plan for leaning down, which includes lighter weights, higher reps, and more cardio.
Monday: Chest And Triceps
- 1/2 Hour Of Morning Cardio (Elliptical Runner)
- Incline Dumbbell Press: 6 Sets Of 5, 5, 5, 12, 12, 15 Reps
- Dumbbell Press: 5 Sets Of 5, 5, 5, 12, 15 Reps
- Incline Flyes: 5 Sets Of 5, 5, 5, 12, 15 Reps
- Flyes: 2 Sets Of 15 Reps
- Close-Grip Bench Press: 5 Sets Of 5, 5, 12, 15, 15 Reps
- Bench Dip: 5 Sets Of 5, 5, 12, 15, 15 Reps
- Seated Overhead Dumbbell Extension: 5 Sets Of 5, 5, 12, 15, 15 Reps
Tuesday: Abs And Core Cardio
Wednesday: Back And Biceps
- 1/2 Hour Of Morning Cardio (Running)
- Bent-Over Row: 5 Sets Of 5, 5, 12, 12, 15 Reps
- Lat Pulldown: 3 Sets Of 5, 5, 15 Reps
- Seated Row: 5 Sets Of 5, 5, 12, 12, 15 Reps
- Straight-Arm Pulldown: 2 Sets Of 15 Reps
- Standing Dumbbell Curl: 5 Sets Of 5, 5, 12, 15, 15 Reps
- Hammer Curl: 4 Sets Of 5, 5, 15, 15 Reps
- Dumbbell Preacher Curl: 5 Sets Of 5, 5, 12, 15, 15 Reps
Thursday: Legs
- 1/2 Hour Of Morning Cardio (Elliptical)
- Squat: 6 Sets Of 5, 5, 5, 12, 15, 15 Reps
- Leg Press: 5 Sets Of 5, 5, 12, 15, 15 Reps
- Romanian Deadlift: 5 Sets Of 5, 5, 12, 15, 15 Reps
- Leg Extension: 2 Sets Of 15 Reps
- Lying Leg Curl: 2 Sets Of 15 Reps
Friday: Shoulders And Core Cardio
- 1/2 Hour Of Morning Cardio (Elliptical)
- Upright Row: 7 Sets Of 5, 5, 5, 12, 15, 15, 15 Reps
- Smith Machine Overhead Press: 5 Sets Of 5, 5, 12, 15, 15 Reps
- Seated Lateral Raise: 4 Sets Of 5, 5, 12, 15 Reps
- Bent-Over Lateral Raise: 2 Sets Of 12 Reps
- 1 Hour Muay Thai Kickboxing And Conditioning Class
Saturday: Light Outdoor Activity
Anything will do here. Hiking, Jogging, Biking, Rollerblading, etc.
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Vanny Vay.
What Nutrition Plan Has Worked Best For You?
One or two meals throughout the day may be replaced by a meal replacement shake. I eat approximately every three hours resulting in six small meals a day.
Meal 1:
Meal 2:
Meal 3:
Meal 4:
Meal 5:
Meal 6:
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Vanny Vay.
What Supplements Have Given You The Greatest Gains?
I try not to take many supplements. I like to keep things as natural as possible. With the amount I train I do however require, Glutamine, BCAAs, and a good Whey Protein.
Why Do You Love Fitness?
The obvious reasons, fitness provides me with a sense of accomplishment, allows me more energy throughout the day, has increased my self confidence, and is a great way to relieve the stress of everyday life.
Not so obvious reasons, I have found something that is mine, it is something that I am good at, and I can share with others. Fitness has provided me with a better quality of life. It has given me new goals and has instilled passion into my life.
If there is something you don't like about you body, you have the ability to adapt your workout to sculpt that area any way you like. It just takes time and persistence.
What Motivates You To Follow A Healthy Lifestyle?
The changes in my life and attitude that fitness has provided me are all that I need to stay motivated. Fitness has allowed me to change my life from the outside in. Looking good allows you to feel good physically and mentally. It has changed my entire perspective on life and has opened so many doors and possibilities. I feel as though my life used to be a struggle and now it is an adventure. I would never go back.
What Made You Want To Achieve Your Goals?
Unhappiness. I was so sick of being unhappy and frustrated. I had an idea of what I wanted to do, but was either too lazy or didn't believe in myself enough to try. Now I use my past to fuel myself to push as hard as I can to achieve my dreams.
What Are Your Future Fitness Plans?
The past two years have been amazing. I have received FAME Pro Status, and I have followed the WBFF and placed in every one of their fitness competitions this year. I have become a BCRPA certified personal trainer, and I have started my own personal training business.
I plan to grow my personal training business into a larger corporation. I will continue competing and placing in Fitness Competitions and I will expand my fitness and modeling presence by becoming featured in, and graced on the covers of popular fitness magazines.
The best part of all this is the ability to share my passion with others and motivate my clients to live a healthy lifestyle. If I can help at least one person to find the passion in their life then I can say that I have truly been successful.
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Vanny Vay.
What One Tip Would You Give Other Fitness Competitors?
Be yourself. Have a thick skin and be willing to put yourself out there. It is not about the placements and the winning. It is more important to network, meet people in the industry and market yourself. Also, be willing to sacrifice snacks, social life, and much more to reach your true potential. Reaching your dreams is not easy. It takes sacrifice and persistence.
Who Are Your Favorite Fitness Competitors/Bodybuilders?
Marzia Prince, for her sex appeal. Marzia brings sexy to the fitness industry but at the same time is able to look wholesome and classy.
Ava Cowan, for her determination, knowledge and writing ability. Ava shares many articles and is so knowledgeable in fitness. To be this fit and natural takes determination.
Jamie Eason, for her coverage. Jamie is everywhere and is such a great spokes model for the fitness industry.
What Features Do You Use On Bodybuilding.com?
BodySpace - Allows me an online fitness presence. BodySpace has allowed me to network within the fitness industry. I am able to become virtual friends with people that inspire me to maintain a healthy lifestyle and hopefully inspire others along the way.
BodyBlog - Allows me to share and tune my writing skills. I use BodyBlog to share my fitness opinions and training plans. Overall BodyBlog helps me to achieve my goal in becoming a fitness spokes model by allowing me to practicing my writing skills and gives me an audience.
SuperSite - Allows me to stay current. I use the SuperSite to keep updated on the latest fitness industry news. Reading other's articles, staying current on the latest event, supplements, contests, and what others have achieved is important for a personal trainer and model.
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Vanny Vay.
BodySpace
http://bodyspace.bodybuilding.com/VannyVay/
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