Cover Girl Exclusive: Alicia Marie's Fav Workouts, Winning Meal Plan, and Much Much More!
Written by Shoshana Pritzker Tuesday, 18 May 2010 20:54
The 2009 November/December issue of FitnessRx for Women hits newsstands on November 3rd. You'll find one of our favorite cover models of the past Alicia Marie, once again gracing our pages. Inside the issue you'll find Alicia Marie's Top 50 Fitness, Nutrition and Fat Loss tips. But right here is where you'll find the juicy stuff. Check out Alicia Marie's favorite workout split, her daily meal plan, gym bag essentials, and much more! Read on...
ALICIA MARIE’S FAVE WORKOUT SPLIT
by Alicia Marie
Right now, I am officially off-season! But I do have to stay in tip-top shape for work – and to be honest, I always feel better when I am on top of my game!
I have not publicly announced it yet, but in 2010, I will officially be an IFBB Bikini Pro. ’10 is the first year for Pros in the newly established Bikini division (softer, muscle development and tone: emphasis is on symmetry and conditioning/overall “look” over size)! It will be fun and I think the new division will be a good place for natural athletes like myself to make a name for themselves.
So right now I am doing a different version of my regular four-day split with weights (it used to be: Back/Biceps; Chest/Triceps; Shoulders/Abs, Legs) as well as taking my favorite Cardio Barre (toning ballet barre based classes in California) classes with CB founder, Richard Giorla twice a week to keep my legs and bum tight and toned. I also enjoy a bleacher run once a week – for fun. 
MONDAY: Back/Shoulders, Cardio
TUESDAY: Cardio Barre Class
WED: Abdominals/Biceps/Triceps
THURS: Cardio Barre Class, Chest (minimal)
FRIDAY: LEGS
SATURDAY: Cardio, Maybe Bleacher drills
SUNDAY: Rest or stretching or something FUN (like a trapeze class!)
I love cardio so I am always trying to find ways to get it in. I also get small abdominal workouts in 3 times a week – Wed is simply my “big” abs day!
AM’S BASIC MEAL:
Trust me, these vary also. Anyone can get bored eating the same thing every meal, every day EASY!
Here is a quick snapshot, if you will:
Meal 1. 3 egg white omelette with ground white meat turkey and spinach, 1/2 cup oatmeal, coconut oil
Meal 2. BSN's SYNTHA-6 Café Latte protein shake (1.5 scoops, water), multi-vitamin, raw almonds
Meal 3. Grilled chicken on salad, loaded with veggies, lemon or olive oil vinaigrette dressing.
Meal 4. (pre-workout) Half yam, Truvia sweetener, ground cinnamon (no sugar added)
Meal 5. Turkey burger pattie (homemade) made with lean white meat ground turkey, eggwhites, spices, blueberries, cocout oil (for quick sautee), asparagus, bok choy, broccoli, and kale steamed and spiced with a little low salt/fat Worcestershire sauce - served on the side!
*All spices are low sodium or sodium-free.
** If I am up late (usually writing!) and I get hungry I will make a small shake using BSN’s Lean Dessert Protein in Vanilla or Banana.
GYM BAG ESSENTIALS:
1. SIGG WATER BOTTLE
2. Headphones that won’t fall off if I am running on the treadmill!
3. Spinning bike gel seat!
4. Lifting gloves (I hate the callouses)
5. Protein shaker with Lean Dessert Protein in it
6. Hair ties & Headbands (GALORE!)
7. A “long-sleeved” t-shirt – one that is light but a great cover-up after workout
(I plan on introducing one in my own line, ALICIA MARIE by Rogiani, in the Winter!)
8. “Very Emollient” Body Lotion by Alba Botanical (has spf 15 in it – California sun is no JOKE)
MY FAVORITE EAT CLEAN RECIPE:
I have too many to choose just one – but right now I am loving this basic one for breakfast!
Egg-White/Turkey/Veggie Scramble:
Ingredients:
• lean ground turkey meat
• separated or the equivalent of how many egg whites you want (I use 3)
- diced cherry or grape tomatoes
• chopped green peppers
• OTHER: cilantro, rosemary (optional)
• OPTIONAL: Dash seasoning salt or salsa
*Be sure not to let it cook where the veggies lose their overall color.
“FUN” ALICIA MARIE FACTS:
1. I have been competing in fitness and physique and bikini competitions since 2003
2. I have competed in over 20 competitions since then and hold ten titles.
3. I became an IFBB PRO in 2008 (I will be competing as a Bikini Pro in 2010)
4. I was a competitive cheerleader, gymnast, dancer (ballet) and high-jumper in high school and university.
5. My undergraduate degree is in Neuroscience with a concentration in Psychology.
6. I have a 2.5lb Chihuahua named TALLULAH “LuLu”
7. I have a rare addiction to SKITTLES and have to avoid them at all costs.
8. Heaven is sleeping ten hours...STRAIGHT!
9. I am 5 feet 9 1/2. NOT six feet tall! My mother is.
10. I am a sports FANATIC – baseball is my favorite (Yankees!)
11. I studied Journalism at Columbia University (writing for print and broadcast)
12. I am learning to surf (sky-diving will have to wait!)
13. I have my own clothing line: ALICIA MARIE by Rogiani at www.rogiani.com
14. My sisters, Michelle and Elizabeth, and I consider ourselves major movie critics and can break down a flick’s “cinematography” and “art direction” like pros.
15. I am not into Twilight, but I will go see it so I can add input whenever necessary.
16. I LOVE Kings of Leon right now!
17. I am a regularly contributing “Celebrity Fitness and Nutrition Expert” for many national tabloids and magazines.
18. I am a BSN devotee and have been using their products EXCLUSIVELY since 2005.
19. I love being a single woman in charge and loving life!
20. I began doing aerobic exercise when I was six years old – watching The Disney Channels’ “Mousercize” every morning.
21. I wrote my first healthy diet for a classmate in fourth grade. All I remember was that it said no candy and no grilled cheese.
22. I was a fashion model from age 15 to age 22 – I have walked runways for Vivienne Westwood and Versace. At age 22 I walked for disgraced fashion designer ANAND JON!
23. I am the featured COACH on MTV’s MADE episodes. I have worked with a wanna be triathlete as well as those who just want to lose weight. Tough process but I love helping young people.
24. I am allergic to bananas.
25. I am honored to be able to say I have the most national magazine covers of any African-American model in history (That one was for MOM!)
26. I am going to be working with the Ms. California USA pageant this year as a fitness coach and advisor.
27. YES that is ME featured in the David Barton Gym billboards and advertisements in Vogue with a banging afro hairstyle and hippie-shorts!
28. One thing I will allow myself to be “cocky” about is the fact that I can dance my cajones off!
29. Russell Crowe. Boris Kodjoe. Gerard Butler. Hugh Laurie. Nuff said!
30. I collect fabulous quotes. My favorite is:
Here’s to the crazy ones. The misfits. The rebels. The troublemakers. The round pegs in the square holes. The ones who see things differently. They’re not fond of rules, and they have no respect for the status quo. You can quote them, disagree with them, glorify or vilify them. About the only thing you can’t do is ignore them because they change things. They push the human race forward. And while some may see them as “crazy,” we see genius. Because the people who are “crazy” enough to think they can change the world are the ones who do. —Jack Kerouac
-Your favorite “trouble-maker” ALICIA MARIE 