Introducing…>
Introducing...Karen Stephens


15 Jun 2006

In this month’s column we want to introduce our readers to the first female to be featured in the Natural Champion magazine – Karen Stephens.


A native of Charleston, South Carolina, Karen and her husband, Chad, moved to the Atlanta area five years ago. She trains at Main Event Fitness in Marietta and says she was inspired to enter figure competitions by some of the dedicated Main Event fitness enthusiasts. Her first contest was the Monica Brant Body Rock figure competition in Virginia where she placed 6th. In her only other contest to date, which was held in Georgia, she moved up to 3rd place.


Karen credits the coaching and training assistance of Lindsay Mulinazzi, a national level physique competitor and personal trainer at Main Event Fitness, as being an integral part of her preparation and success.


When asked about her diet and training, Karen supplied the following:


Competition Diet:


Breakfast: 6 egg whites ½ cup oatmeal 1tbl flaxseed oil
Multivitamin & Vitamin C 500mg


Post workout shake: 37g protein and 24g carbs


Lunch: ¾ cup brown rice or 1 cup sweet potato
5oz chicken breast or turkey
salad or 1 cup green vegetables
1 tbl flaxseed oil


Snack: 3oz tuna
5 crackers
2 tbl fat free mayonnaise


Dinner: 1 cup green vegetables
5oz fish(salmon or tilapia) OR 5 oz chicken breast
1 cup sweet potato

Bedtime: 3 tbl liquid amino acids

Competition Training - Incorporated supersets and drop sets for added intensity


Day 1: Legs 45 min cardio in the morning and additional 30 min after weight training

Day 2: Back 45 min cardio in the morning and additional 30 min after weight training


Day 3: Arms 45 min cardio in the morning and additional 30 min after weight training


Day 4: Rest


Day 5: Legs 45 min cardio in the morning and additional 30 min after weight training


Day 6: Chest & Shoulders 45 min cardio in the morning and additional 30 min after weight training


Day 7: Cardio only


Off Season Diet:
My off season diet stays pretty clean, but I do allow myself a cheat meal on the weekends and occasionally dessert, cookie or pizza!

Breakfast: 6 egg whites 3/4 cup oatmeal 1tbl flaxseed oil
Multivitamin & Vitamin C 500mg


Post workout shake: 37g protein and 24g carbs
Apple or grapes


Lunch: 1 cup brown rice OR 1 cup sweet potato OR 4oz pasta
5oz chicken breast OR turkey OR lean ground beef
Large salad or 1 cup green vegetables
1 tbl flaxseed oil

Snack: ½ cup lowfat cottage cheese with fruit

Dinner: 1cup green vegetables
½ cup kidney beans or black beans
5oz fish (salmon or tilapia) OR 5 oz chicken breast OR lean ground beef
1 cup sweet potato or white potato

Snack: 1 oz of almonds or small lowfat yogurt if I am hungry

Off Season Training:

Same body part rotation as competition training, but decrease cardio to 45 min 4 or 5 days a week.

At this point, Karen is uncertain about future competitions but definitely will continue to train and live the fitness lifestyle. In her leisure time, she and Chad – who is very supportive of her fitness efforts - enjoy traveling, spending time at the beach and sailing in the Caribbean…not a bad lifestyle!

On a personal note, Karen Stephens is intelligent and articulate, friendly but quiet and unassuming and, in this writer’s opinion, a excellent example of a drug free female athlete – trim, toned, muscular yet very shapely and undeniably feminine. We at Natural Champion wish there were more ladies like her.

Arley Vest

www.naturalchampion.net 

(c) 2006-2007 Lazarus Enterprises, Inc./All Rights Reserved

 

 

 

Arley Vest