Name: Marzia Prince
Birthplace: Ridgecrest, CA
Hometown: Dallas, TX
Height: 5'9"
Weight: 135 lbs
Off-Season Supplements: SizeOn, SuperPump250, Anavite, PlasmaJet
Pre-Contest Supplements: Anavite, SuperPump250, SizeOn, and Cytolean V2
Physique and competitive goals set and reached for 2009
My 2009 competitive goals were:
1. Win my IFBB Bikini Pro card
2. Maintain my physique all year round.
I am very excited to say that I completed both of my goals plus some! My most memorable contest of the year was winning my IFBB Bikini Pro card at the Junior Nationals in Chicago. I had just missed it a few weeks before that at the Junior USA and I was determined to leave the Junior Nationals as a pro. I had really tightened up my diet even more between the shows as I saw how unforgiving the stage lights were and how I needed to be a bit leaner if I wanted the judges to have no doubt in their minds that I was the one to pick for first place. The competition was stiff and the standards were higher at the Junior Nationals for the bikini category than I had ever seen before. I had a blast backstage with all the bikini girls, and winning was the icing on the cake!
Most memorable expo or contest appearance of the year for Gaspari
It's so hard for me to pick any one appearance. At every event or expo I was part of, I had so many women coming up to tell me how I had inspired them to get into great shape for the first time, or back into shape after something like childbirth, illness, or depression, The funny thing is that they don't realize that I am the one who draws the most inspiration after hearing how they turned themselves around. I do work hard to stay in great shape, but I've never really been out of shape. So for me to hear from a woman who did something like lose 100 pounds or regained her self-esteem after something like an abusive relationship is tremendously motivating. I might be the one with the pictures in the ads and in the magazine layouts, but to me each and every one of these ladies I meet is a star in her own right and should be proud of her accomplishments. If I am able to help by suggesting something to make their diets or workouts more effective, it's my pleasure. I love seeing women get healthier, more confident, and empower themselves through the fitness lifestyle!
Favorite new Gaspari Products of 2009
My favorite new Gaspari product of 2009 was definitely
Cytolean V2! They amped up their original version and came out with Cytolean V2 just in time for me to use it to prepare for my Bikini shows in the spring and early summer. I used it my whole competitive season and I it kept my energy levels consistently high all day long with no crash in the late afternoon like I have experienced in the past. And the fat-burning properties are stronger than anything I've ever used before. I was leaner this year for my events than I can honestly say I've ever been before.
Looking forward
Looking forward to 2010 with
Gaspari Nutrition – wow! I am so grateful for being a part of this wonderful team. We have a wonderful group of athletes that fall in every category: bodybuilding men and women, fitness, figure, and Bikini. It's a diverse team, but you'd be surprised how similar we all are in attitude and spirit. Everyone has an amazing story of how hard they worked to be where they are today. I am looking forward to competing for the Gaspari team and traveling around the USA and the world to educate others about our passion. As for my workouts, I have stepped it up a notch (or three) for my first IFBB Bikini pro show! I will give you all more details on that at a later date. For now, I am hard at work putting a brand-new package together that will be the epitome of what I feel a Bikini Pro should represent. Wait till you see me in 2010. This will be my best body yet!
Bodybuilding Background:
How long have you been bodybuilding, and how did you get started?
I have been into fitness since high school. I ran track and played volleyball. After high school, I took aerobics classes and dabbled with weights in the gym. I didn’t know much about bodybuilding or what type of program I should be on. I was lost! I hired my first personal trainer at 23 years old and was fascinated by his knowledge and pushing me harder than I have ever pushed myself. This was a total challenge for me. It opened my eyes to hard work. I didn’t know working out at THIS level! So, you can say I have honestly been into bodybuilding for 11 years and still going strong. I will never give up my weights!
Why do you train? What motivates you?
I train because I love how it makes me feel! I love the burn, the sweating, the results, the challenge, and how it makes me feel stronger physically and mentally. I feel that I can tackle any obstacle in life.
There are always different motivating factors in my life. It depends on the occasion, season, and my goals. For example photo shoots, competitions, books, and last but not least, my clients! As a personal trainer, I push and motivate my clients to their goals. When they reach it, it motivates me to stay on track.. Everyone has a different story. Their stories are so inspiring, that it keeps me going. We are very grateful and appreciate each others hard work.
What are your goals?
My short term goals right now are to train for a few shoots. I don’t want to lose focus or motivation. Photo shoots are small goals to keep going throughout the year. Even if I am not shooting for a magazine, I will hire a photographer and shoot with them so I can stay in shape. The pictures will let me know what I need to work on. Also, I have written two books. The first one is being wrapped up right now. I am very excited two share my knowledge as a fitness professional with the world. So, stay tuned…
My long term goals are to continue to inspire others to reach their goals. Whether it is through personal training, my books, and hopefully my own show! I love helping others. To be quite honest, my passion is cooking. I love to cook heart-healthy and to think of delicious recipes with whole foods without sacrificing the taste. I would love to have a healthy cooking show! I have some great secrets and tips to share. I could spend hours in the grocery store and my kitchen.
What are the underlying principles behind your approach to bodybuilding?
There are a few rules I strongly live by. I have created the Marzia Principles. They are 10 principles I live by to keep my healthy lifestyle.
Principle #1: JOURNAL!
Journal everything! From food to workouts to setting goals. You can use a day planner, a journal, or even bodyspace.com.
Principle #2: HAVE A PLAN!
Have a plan. Decide what type of exercise you want to do and the timeframe you’re going to do it in.
Principle #3: SET GOALS!
Goals! Set short goals and long goals. For example, if your long term goal is 20 lbs. 5 lbs. should be your short term goal.
Principle #4: FIND MOTIVATION!
Motivation! Find something that motivates you whether it is a magazine, a picture of yourself, or a family reunion.
Principle #5: EAT MORE!
Eat 5-6 small meals a day spaced 3 hours apart.
Principle #6: VARIETY!
Make sure you have some form of protein, good carbs, and good fats at each meal. For example, a chicken salad with spinach, and olive oil.
Principle #7: STAY HYDRATED!
Drink plenty of water between meals. Sometimes when you are hungry, you are really thirsty.
Principle #8: SUPPLEMENTS!
Take a multivitamin and proper supplements. Sometimes you don’t get that from food alone.
Principle #9: MAXIMIZE RESULTS!
To maximize your results, you need to do a combination of cardio, resistance training, and proper nutrition.
Principle #10: BEWARE OF FACTORY FOOD!
And last but not least, number 10. Stay away from factory food! Chances are if it comes in a box, it probably isn’t good for you!
If you can adhere to these principles, I guarantee you will be in the best shape of your life!
What does the phrase "Push Harder” mean to you?
The more you push yourself, the harder you work. Keep pushing hard to reach your goals. When you get to your goal, make another goal. It is very gratifying to get to your goals. Never stop pushing hard! That is what life is about!
What advice would you give to someone who is just getting started as a serious bodybuilder?
Wow, how much time do you have! LOL! I could write a book about this. No, but seriously…do your research!! I can’t stress this enough. Read books on how to lift with proper form and technique. Educate yourself on the proper foods to maximize your results. Hire a trainer that specializes in that area. Talk with other bodybuilders and fitness professionals. Get different views, opinions, and fatcs. What works for them, may not work for you. Getting to your long term goal takes proper planning and time. You will get there. Stay focused and educate yourself! It is hard work. This is not a lazy profession!
Favorite Body part(s): Legs and glutes
Favorite Body part to train: arms and abs
Favorite Exercise(s): Squats, deadlifts, sprints, and bicep curls
Favorite Cheat food(s): Tex-Mex
Favorite Movie(s): 300 and Avatar
Favorite TV show(s): American Idol, So You Think You Can Dance, and Big Brother (I love reality shows!)
Favorite Actor(s): Hugh Jackman, Cameron Diaz, and The Rock!
Favorite Sport(s): Football, Hockey, and Bodybuilding (of course!)
Sample Off-Season Diet (include supplements): Due to health issues, personal reasons, and food allergies I am vegan/vegetarian/raw foodist. Here is a sample of my daily diet off season.
Upon rising - Cytolean V2 with 8 oz. water
1 hour of cardio on an empty stomach then breakfast right after.
Meal 1 - 1 scoop brown rice protein powder with water and 1 cup oatmeal with ¼ teaspoon cinnamon with Anavite Multivitamin
Let food settle for an hour and then take SuperPump for weight training designated muscle groups for that day (I will drink Size On during my workout)
Meal 2 - (post workout smoothie) 1 scoop brown rice protein powder with 1 cup fruit, 8 oz. water and ice blended
Meal 3 - Large salad with every veggie known to man and ¾ cup of beans and 1 cup quinoa (Olive oil and red wine vinegar for dressing)
Meal 4 - 1 medium Fuji apple with 15 almonds
Meal 5 - black beans and brown rice with 1 cup green veggies juiced in my Jack LaLane Juicer
Sample Off-Season Training per Body Part:
DAY 1: BACK/CHEST
1 warm up set of 15-20 reps for the first circuit of exercises to warm up and then 3 sets 8-10 reps
4 sets/8-10 reps heavy!
Pull ups- (Machine)
Machine Chest press
Lat pull downs
Bench press
Cable back rows
Cable chest press
Reverse cable fly's for back
Cable or dumbbell fly's
DAY 2: LEGS (HEAVY DAY)
10-15 minute cardio warm up is essential for legs! 1 warm up set of 20 reps to activate muscles.
4 sets/8-10 reps
Squats (Can be machine, barbell, or hack squats)
Walking lunges (Body weight with weights in hands)
Deadlift (Barbell)
Leg press (Machine)
Leg extension (Machine)
Hamstring curls (Machine)
Calves (Machine)
DAY 3: SHOULDERS
1 warm up set of 15-20 reps for the first few exercises and then 8-10 reps heavy
4 sets
Dumbbell lateral side raise
Cable frontal raises
Dumbbell shoulder presses
Reverse cable pulls
25 Dumbbell circles forward and backward with light weight for endurance
DAY 4: ABS
4 sets
25 Bosu ball crunches
25 half bicycles on bosu (Each side)
25 balancing bosu crunches
25 hanging leg raises
Bicycles (endurance-for as long as I can)
Side plank (endurance-for as long as I can)
Regular plank (endurance-for as long as I can)
DAY 5: BI'S/TRI'S
Please do 1 warm up set of 15-20 reps for the first circuit of exercises to warm up muscles. 3 sets 8-10 reps heavy!
4 sets/8-10reps
Dumbbell bicep curls
Dumbbell tricep extensions
Cable bicep curls
Cable tricep extensions
Barbell bicep curls
Barbell tricep extensions
Day 6: LEGS (Little muscle groups)
4 sets/25 reps (Ankle weights or cables for more resistance if too easy.)
Lying down on side- (do both sides)
Side leg lifts
Inner thigh leg lifts
Leg circles forward
Leg circles backward
On all fours- (keep core tight, do not let hang)
Fire hydrant leg lifts (yes, like a dog! LOL)
Leg raises
Glute squeezes (leg at 90 degrees and squeeze glutes as you push leg up, keep foot flexed, bring leg down again)
Fire hydrant/glute squeeze combo (each leg)
Laying on back-
Floor bridges (lay on back, knees up, feet on ground, squeeze butt at top on contraction)
One legged leg lift (you are laying on back in floor bridge position, take one leg and lay it flat on floor, lift leg up and bring it back to the floor)
Adductors-Machine
Abductors-Machine
DAY 7: REST!
CARDIO-Morning Cardio Sessions
DAY 1,3, and 5-60 minutes of HIIT-Pick one cardio machine of choice like elliptical, bike, treadmill, stair mill, ect.. For example: Elliptical intervals- 10 minute warm up. Now increase the speed and hit it pretty hard for 10 minutes. Then start your intervals, 30 seconds full on hard as you can, slow down and pedal slow as you rest for 60-90 seconds. 30 HIIT intervals. It should look like this…
10 minute warm up pedaling
10 minute increase the resistance to make it harder for 10 minutes
Now full on pedal hard as you can for 30 seconds #1
Slow down pedaling until you catch your breath for 60-90 seconds
Pedal for 30 seconds #2
Slow down pedaling for 60-90 seconds
Pedal for 30 seconds #3
Do this until you have completed thirty 30 second sprints then end with a 30 minute endurance ride
Day 2, 4, and 6: Around the world on the treadmill (great for saddle bags and butt!)
Warm up-Brisk walk for 10 minutes
Jog for 10 minutes
Side walk/jumps for 3 minutes right side
Side walk/jumps for 3 minutes left side
Jog backwards for 5 minutes
Run for 10 minutes
Side walk/jump for 3 minutes right side
Side walk/jump for 3 minutes left side
Jog backwards to 5 minutes
Run for 10 minutes
Cool down-Walk for 10 minutes
Day Seven: REST!
Sample Pre-Contest Training per Body Part:
DAY 1: BACK/CHEST
3-4 circuits
25 pushups
25 plyo step ups each leg (when you go to step up on bench step, push off)
25 back rows (cable, machine, or barbell will be fine)
15 jumps forward (Jumping as far as you can forward in an open area) on the 15th one start jump squatting 15 times in place
15 jumps backward and then on the 15th one jump squat up 15 times in place
25 chest presses (bench, dumbbell, or machine will be fine)
25 plyo step ups
25 pull ups (assisted will be fine or lat pull downs)
Jump rope 2 minutes and then repeat from top!
DAY 2: LEGS (HEAVY DAY)
4 sets/12-15 reps (1 warm up set of 20 reps and 3 sets of 12-15 reps)
Squats (Can be machine, barbell, hack, smith, ect...)
Leg press (machine)
Deadlifts (barbell or machine)
Walking lunges with weights
Hamstring curls (machine)
Leg extensions (Machine)
Calves (machine)
DAY 3: SHOULDERS
3-4 circuits
25 bicep curls
25 plyo step ups each leg
25 tricep extensions
15 jumps forward on the 15th one start jump squatting 15 times in place
15 jumps back on the 15th one jump squat up 15 times
25 shoulders (can be lateral side raises, frontal raises, or overhead)
Jump rope 2 minutes
DAY 4: ABS
4 sets/25 reps
Basic crunches
Basic crunches with legs in air
Bicycle (endurance-for as long as you can)
Plank (endurance for as long as you can)
Roman chair
Bosu ball crunches
Bosu V-ups
Side plank each side(endurance-as long as you can)
DAY 5: BI'S/TRI'S
60 minutes of cardio fun. Cardio with no machines! Keep that core tight!
3 sets!
2 minutes jump rope (Can jump in place if no rope)
1 minutes high knees
25 step ups each leg (keeping leg on step)
1 minute mountain climbers
2 minute jumping jacks
25 step ups
1 minute side jumps
1 minute of pull ups
25 step ups
1 minute of push ups
1 minutes of jump squats
Repeat from top
Day 6: LEGS (Little muscle groups)
10 minute cardio warm up
4 sets/25 reps- on 2nd, 3rd, and 4th set use ankle weights or bands
Lying down on side - (do both sides)
Side leg lifts
Inner thigh leg lifts
Leg circles forward
Leg circles backward
On all fours - (keep core tight, do not let hang)
Fire hydrant leg lifts (yes, like a dog! LOL)
Glute squeezes (leg at 90 degrees and squeeze glutes as you push leg up, keep foot flexed, bring leg down again)
Fire hydrant/glute squeeze combo (each leg)
Laying on back -
Floor bridges (lay on back, knees up, feet on ground, squeeze butt at top on contraction)
One legged leg lift (you are laying on back in floor bridge position, take one leg and lay it flat on floor, lift leg up and bring it back to the floor)
DAY 7: REST!
Walk 10 minutes on the treadmill
Run 5 minutes on the treadmill pretty hard
Jump off treadmill and do 25 jump squats
Jump back on treadmill and run for 5 minutes
Jump off treadmill and do 30 jumping lunges
Jump back on treadmill and run for 5 minutes
Jump off treadmill and do 25 burpees
Jump back on treadmill and run 5 minutes
Jump back off and do 2 minute mountain climbers
Jump back on and run for 5 more minutes
Walk for 5 minutes to cool down
Competition History:
| Year |
|
Event |
|
Results |
|
| 2010 |
|
IFBB New York Pro |
|
16th, Bikini |
|
|
IFBB Orlando Europa Super Show |
|
7th, Bikini |
| 2009 |
|
NPC Junior Nationals |
|
Bikini F Class and Overall |
| |
|
NPC Europa Show of Champions Orlando |
|
Bikini Tall Class and Overall |
| |
|
NPC Europa Super Show Bikini Championships |
|
1st |
| |
|
NPC Junior USA |
|
2nd, Bikini Class F |
| 2008 |
|
Lyzabeth Lopez Bikini Championship |
|
1st
|
| 2007 |
|
Model Universe |
|
3rd |
| |
|
Ms. Bikini Universe |
|
1st |
| |
|
|
|
|