INTRODUCING: Cheryl Mitchell...The Latest Star In The FAME Galaxy.
Almost from our first issue of Natural Champion we have had the good fortune to have an excellent working relationship with WNSO (World Natural Sports Organization) and its affiliate companies, including FAME, the competition and exposition division of WNSO, and the FAME agency, a talent agency representing athletes and fitness models for print, radio, television, and personal appearances.The FAME agency has furnished us with information on a number of outstanding athletes and models and to date we have run feature articles on FAME personalities Liz Jones, Lisa Hughes, Cara Thien and Renaldo Gairy.
Recently, we received word that FAME had appointed Cheryl Mitchell as the new Athlete Communications Manager.When we found out that Cheryl is not only part of the FAME executive team, but an elite competitor in her own right, we thought she would be an interesting subject for a feature article.When we approached Cheryl with the idea she promptly forwarded a very professionally done package with biographical material and detailed information on her training and diet.And so, we’re proud to introduce Cheryl Mitchell – the latest star in the FAME galaxy.
I am a 34 year old Kingston native, who currently resides in Toronto.I am in a career transition.After teaching middle school in Mississauga for the past 6years, I decided to follow my passion for fitness and have chosen to pursue a career in the health and fitness industry. I am currently working forFAME Media Group (World Natural Sports Organization) as a Competition Judge, Workshop leader, Pro Specialist and Writer.
I grew up riding horses and running, but found my true love for Natural Bodybuilding 4 years ago and have since earned Pro status in both Canada and the U.S.I am currently the FAME World Muscle Pro Champion and held the same title for the Figure category in 2005. I have appeared in magazines such as Robert Kennedy’s Oxygen Magazine, FAME Magazine, and Natural BodyBuilding and Fitness Magazine. I have many people to thank for my success, including my friend, Lyzabeth Lopez who first introduced me to FAME and to competition. As well, Ian Walling, who was my first coach, and my current trainer and friend, Laura Binetti. I have also been lucky enough to be sponsored by Karen Philips of KHP Designs, Titan Nutrition in Kingston, and System Fitnessin Toronto. It is my goal in return to pass along my good fortune by helping others to achieve their own personal goals.
I am a certified personal trainer and girl’s football coach, teaming up with the Toronto Argonauts this past season to bring an anti-bullying campaign to schools. I have played for Football Ontario and was an honored athlete at the Mississauga Sports Council.
I also hold various workshops on topics I am passionate about including some work with Middle School girls on Self-Esteem. I am very interested in the study ofNutrition and am beginning to research the topic in my spare time. As a teacher, a natural athlete and trainer, nutrition is an important key to personal success and well being. My competition training requires a very regimented diet, and I am conscious of eating whole foods that are nutrient dense.I think this is an important message for young people as our world becomes faster paced and more convenience oriented.
I intend on furthering my career in fitness through my work with athletes, schools and by advocating and prescribing healthy lifestyles within the community. I believe in continually learning and educating myself in order to grow both as an athlete and a professional.
TRAINING & NUTRITION OVERVIEW:
I take an off season....about 5 months of the year to build muscle mass. During this time I eat a surplus of calories and push as heavy as I can. I allow my body plenty of rest in order to recoup and grow between sessions. I train less frequently, which is very hard on me psychologically, although I understand the need to rest from a physiological perspective.
In the off-season I work to failure. I adhere to strict form and I push myself to absolute failure by performing drop sets and partials. If I find myself cheating on form, I adjust my positioning to relinquish control from the offending muscle group. Once I feel a growth response has been achieved I back off, so short and intense is the equation. I try to stay mentally focused so that I can push through the pain. It is not unusual for me to perform only three exercises in a workout and to have exhausted the targeted muscle group and initiate severe DOMS.
My current program consists of a one day on, one day cardio, one day off routine. A lot of rest is needed when training with intensity to allow the body to repair itself and elicit the desired growth response.
Day 1 legs/calves
Day 2 cardio
Day 3 Off
Day 4 Chest & Back
Day 5 cardio
Day 6 Off
Day 7 Shoulders and Arms
Off season my cardio stays really low, about 30 minutes, 3 times a week just to keep my heart strong.
I still eat "clean" off season, but allow myself fruit, diary and the treats I love like peanut and almond butter. I take in protein powder in the off season as well to aid in calorie consumption.
My calorie count is high in the off-season and lowers in competition training. The macros stay relatively the same. I eat the same thing everyday during competition, so I can measure exactly how my body responds without too many variables to play with.As competition approaches, my diet becomes very tight, extremely clean (whole foods only) and I cut out all sugars. I keep carbohydrates in and do not believe in restricting carbs, as my calorie count is lowered and I need the energy to train. I do restrict my fat consumption, though.
I eat mostly yams, rice, oatmeal, chicken, tuna, greens, eggs, and EFA's. I supplement with L-Glutamine and BCAA. Closer to show time I also add in a fat burner such as Lean System 7.
My in season training is a very regimented daily affair with very little rest. The emphasis is fat loss and muscle tightness, so growth is not expected. I try to take it slow in order to preserve as much of the hard-earned mass as I can in these months of contest preparation.
In-season training is more frequent. Cardio becomes a twice daily event and I train 5 days a weekwith weights. To this extent, failure is not the objective, but preserving mass and tightening/hardening the muscle mass that has been earned in the off-season.
During competition, I jack my cardio up in frequency and duration, which is variable based on how my body acts (I react to my body’s response). Cardio is altered depending on my body's reaction.
As you can see from the foregoing, Cheryl Mitchell follows a very disciplined and well thought-out training and nutrition regimen…and the results are obvious.
We wish Cheryl and the WNSO and FAME organization continued success.