I wear my heart rate strap and watch to monitor my intensity level.

• Warm Up Circuit: 3 rounds
  High Knee Jog: max reps in 30 seconds
  Heel To Butt Jog: max reps in 30 seconds
  Jumping Jacks: 30 reps
  Arm Swings (forward and back): 30 reps
  Leg Swings: 12 reps per leg
  Kneeling Push-Ups: 10 reps
  Squat Shuffles Side To Side: 10 reps per side
  Mountain Climbers: 10 reps per leg



• Stretching: hamstrings, quads, hip flexors
• Sprints: 10 sets of 100 meters
• Maximum Effort Sprint: 1 set of 100 meters
• Cool Down: walk back for active recovery

AM:

• Bikram Yoga Session: 90 minutes

Afternoon:

• Flat Bench Neck Press: 8 sets of 8 reps
• Wide-Grip Pull-Downs: 8 sets of 8 reps
• Wide-Grip Dips: 8 sets of 8 reps
• Narrow-Grip Supinated Pull-Downs: 8 sets of 8 reps

• Warm Up Circuit: 3 rounds
  High Knee Jog: max reps in 30 seconds
  Heel To Butt Jog: max reps in 30 seconds
  Jumping Jacks: 30 reps
  Arm Swings (forward and back): 30 reps
  Leg Swings: 12 reps per leg
  Kneeling Push-Ups: 10 reps
  Squat Shuffles Side To Side: 10 reps per side
  Mountain Climbers: 10 reps per leg



• Hill Sprints: 5 sets of 60 meters, 80%-90% MHR + power walk back down hill
• Walking Dumbbell Hill Lunges: 5 sets of 60 meters + power walk back down hill

AM:

• Bikram Yoga Session: 90 minutes

Afternoon:

• Mac Raise: 8 sets of 8 reps
• Barbell Drag Curl: 8 sets of 8 reps
• Seated Bent Over Lat Raises: 8 sets of 8 reps
• Incline Dumbbell Curls: 8 sets of 8 reps

• Warm Up Circuit: 3 rounds
  High Knee Jog: max reps in 30 seconds
  Heel To Butt Jog: max reps in 30 seconds
  Jumping Jacks: 30 reps
  Arm Swings (forward and back): 30 reps
  Leg Swings: 12 reps per leg
  Kneeling Push-Ups: 10 reps
  Squat Shuffles Side To Side: 10 reps per side
  Mountain Climbers: 10 reps per leg



• Sprints: 4 sets of 200 meters
• Maximum Effort Sprint: 1 set of 200 meters
• Walk: 200 meters
• Walking Lunges: 4 sets of 50 meters
• Low Squat Lateral Walks: 4 sets of 50 meters**
• Walking Dumbbell Lunges: 50 meters
• Low Squat Lateral Walks With Dumbbells: 50 meters
• Walk: 100 meters

Afternoon

• Circuit: 4 rounds, 60-90 seconds rest
  Body Weight Skull Crushers: 12-15 reps***
  Upside Down Hanging Crunches: 15 reps
  Body Weight Triceps Dips With Elevated Feet: 20 reps
  Broomstick Oblique Twists: 30 reps
  Plyometric Mountain Climbers: 30 reps




PM:

• Bikram Yoga Session: 90 minutes

*8x8 Training: A style of training where you perform 8 sets of 8 reps per exercise with minimum rest between reps and sets. It will be necessary to train with a lighter weight than usual to get through every rep and every set with excellent form. I start with 1 exercise per body part but increase to 2 exercises per body part after a 4 week period.

**Low Squat Lateral Walks: Turn your body so you are moving along the track lane line and stay low.

***Body Weight Skull Crushers: This is a challenging body weight alternative to regular Skull Crushers with weights. You can use a bench, climbing frame (horizontal) bar that is about waist height, even the edge of your bed. Arms will be in a narrow grip position about shoulder width apart. Lower your body as if you were about to do a regular push up. The top of your head however will come in between the hands and end up in-line with the edge of the bench, bar or bed.

If performed correctly your arms will end up in the same position as if you were doing a regular Skull Crusher with weights.

• 1 whole egg, 4 whites with 1.2 cup chopped spinach made as an omelet
• 30g oatmeal with cinnamon or nutmeg
• 1/2 pink grapefruit or 1 cup of blueberries
• 1 cup black coffee with cinnamon

• 1 scoop whey protein with water
• 7 almonds

• 3.5 oz chicken breast
• 1 cup green beans
• 1/2 baked sweet potato (medium size) OR 1 slice whole meal toasted pita

• 3 dark rye Ryvita slices
• 7 almonds

• 3.5 oz chicken or turkey breast
• 1 cup green beans
• 2 oz avocado

• 1 scoop whey protein with water

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Paulette Sybliss

• Myprotein Vitamin B-Super Complex: 1 capsule
• Seven Seas' Extra High Strength Cod Liver Oil capsules: 1000mg

• Myprotein BCAA: 2000mg

• Solgar Flaxseed Oil capsules: 1250mg

• Solgar Flaxseed Oil capsules: 1250mg

• Whey Protein: 20g

What Motivates You To Follow A Healthy Lifestyle?

I have always led a healthy lifestyle first and foremost. This is the lifestyle I have always loved since I was a young girl.

Of course now as a mum my daughter is my motivating factor, my driving force to staying as fit and healthy as I can, for as long as I can. I intend to be holding my own in the gym when I am a grandmother!

What Made You Want To Achieve Your Goals?

I have always been very competitive, however as I have got older and a lot wiser my competitive goal is to, every year, look better than the last. If you compete against yourself in a productive way you are always going to come out on top.

Find the category and federation that is best suited to you that you will enjoy.

When you truly enjoy something, somehow the challenges become easier; and there will be plenty of challenges to face to get stage ready, which is the end of a very long journey of hard training and strict dieting. It is your moment to shine, so enjoy it and shine.

What Features Do You Use On Bodybuilding.com?

I enjoy reading the many articles and also the forum posts. The forums are great for keeping up to date with how others are getting on with their own goals and competition preparations. The forums are a great minder of how important it is to remember what works for you may not work for someone else and vice-versa.