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Wed Sep 12 17:49:59 PDT 2007
Fit Status /// View History
2yrs 2long. Diet down w/me join me and let's get ripped together.http://www.mjfoxonline.com/
May 26, 2012 1:06am
Motivation Level:
- 1
- 2
- 3
- 4
- 5
- 6
- 7
- 8
- 9
- 10
Background
When I Started: no information entered
HOW I STARTED:
Have always been athletic. However, never lifted much weights. Been teaching aerobics since 1993 and Personal training since 1998. Always wanted to compete since the early 90's was inspired to finally do a figure competition after the still birth of my baby boy. Started training for it in Feb 2005-Aug 2005 I won 1st in the Masters and 2nd in tall class. Since then I was bit by the competition bug and have been competing.
WHY I LOVE IT:
It's my anti-depressant. It cost nothing to do just your effort, which I believe to be priceless. I enjoy the way it makes me feel and I enjoy helping others obtain that feeling. Exercise is so underrated, it can be the cure for many things if people would just try it and put fourth the effort. Remember the IRON never lies to you it can be your friend.
mj fox's Progress & Goals
Progress Photos
Lbs.
2007-08-13, 2007-06-30, 2007-07-07, 2007-07-11, 2007-07-21, 2007-07-28, 2007-08-01, 2007-08-06, 2007-08-10, 2007-08-13, 2007-08-18, 2007-08-22, 2007-12-25, 2008-04-20, 2008-06-23, 2009-02-22, 2009-07-05, 2009-08-27, 2010-01-27, 2010-03-20, 2012-01-18
136.0, 158.0, 154.0, 152.0, 145.0, 143.0, 141.0, 139.0, 136.0, 136.0, 133.0, 131.0, 140.0, 139.0, 138.0, 146.0, 149.0, 142.0, 148.0, 142.0, 156.6
2007-08-25
132 Lbs.
TIME UNTIL GOAL:
Expired
Start:
158 Lbs.
Goal:
132 Lbs.
Aug 25, 2007
%
2007-06-30, 2007-07-07, 2007-07-21, 2007-07-28, 2007-08-01, 2007-08-10, 2007-08-18, 2007-08-22, 2007-12-25, 2008-04-20, 2008-06-23, 2009-03-06, 2009-07-05, 2009-11-15, 2012-01-18
21.0, 20.0, 18.6, 17.6, 14.2, 12.8, 12.3, 11.8, 13.0, 10.6, 12.0, 18.9, 14.9, 12.0, 26.0
TIME UNTIL GOAL:
No Goal
Start:
21%
Goal:
No Body Fat Goal
Lbs.
2007-06-30, 2007-07-07, 2007-07-11, 2007-07-21, 2007-07-28, 2007-08-01, 2007-08-06, 2007-08-10, 2007-08-13, 2007-08-18, 2007-08-22, 2007-12-25, 2008-04-20, 2008-06-23, 2009-02-22, 2009-07-05, 2012-01-18
124.8, 123.2, 121.6, 118.0, 117.8, 121.0, 121.2, 118.6, 118.6, 116.6, 115.5, 121.8, 124.3, 121.4, 118.4, 126.8, 115.9
Current LBM:
115.9 Lbs.
Jan 18, 2012
Latest Bodystats
Changed weight from 142Lbs. to 156Lbs.
14Lbs. gain in the last 669 days
Jan 18, 2012
Latest Bodystats
Changed weight from 142Lbs. to 156Lbs.
14Lbs. gain in the last 669 days
Jan 18, 2012
this member has not entered a body fat goal
Latest Bodystats
Changed weight from 142Lbs. to 156Lbs.
14Lbs. gain in the last 669 days
Jan 18, 2012
mj fox's Program
My Workout Program View My Full Workout Program
My Workout Program
Visit www.mjfoxonline.com or email mjfoxonline@gmail.com
Weight training
Currently I lift heavy about 12-15 reps of every exercise. LEGS well thats a little different-I do about 10-16 sets of leg press. OUCH HEAVY!!! Squats lunges stiff legs leg extension and curls
I always lift heavy. Heavy depends on how many reps I am getting out, so if I am doing 15 reps well I lift heavy enough to burn at 10reps. If I am doing 8-12reps should be feeling it about 4-8reps. All depends I train for blood flow. My diet is what changes to help me for my show
Repeat cycle
When training for a show:Cardio
Early morning cardio (on empty stomach) usually treadmill or my spin bike. walking uphill 10.0-15% incline (for intensity) the speed is slow 2.6-3.0 speed slow/long HRT 65-70% for 45-60 minutes depends on progress. Slow is to create fat burning muscle sparing effect.
Evening cardio 2x per week high intensity max time 20-30min and 2-3x per week slow/long HRT between 65-70% 45-60 minutes. 2x per week plyometrics about 20min in addition to bleachers.
Posing is done during weight training and about 3-5x per week. More frequently closer to show day.
Note: Pull ups, Calves, hyperextension are done every other day unless it is an Off day. Abs are not just once but about 2-3 sets during most workouts. I do not work abs the way I used to now that I have a solid foundation. I use my abs in every exercise I do. CORE support during work is what I ref it as. Remember CORE is not just abs. It is hip flexors , abs, lowerback (erector spinae)
Weight training
Currently I lift heavy about 12-15 reps of every exercise. LEGS well thats a little different-I do about 10-16 sets of leg press. OUCH HEAVY!!! Squats lunges stiff legs leg extension and curls
I always lift heavy. Heavy depends on how many reps I am getting out, so if I am doing 15 reps well I lift heavy enough to burn at 10reps. If I am doing 8-12reps should be feeling it about 4-8reps. All depends I train for blood flow. My diet is what changes to help me for my show
Repeat cycle
When training for a show:Cardio
Early morning cardio (on empty stomach) usually treadmill or my spin bike. walking uphill 10.0-15% incline (for intensity) the speed is slow 2.6-3.0 speed slow/long HRT 65-70% for 45-60 minutes depends on progress. Slow is to create fat burning muscle sparing effect.
Evening cardio 2x per week high intensity max time 20-30min and 2-3x per week slow/long HRT between 65-70% 45-60 minutes. 2x per week plyometrics about 20min in addition to bleachers.
Posing is done during weight training and about 3-5x per week. More frequently closer to show day.
Note: Pull ups, Calves, hyperextension are done every other day unless it is an Off day. Abs are not just once but about 2-3 sets during most workouts. I do not work abs the way I used to now that I have a solid foundation. I use my abs in every exercise I do. CORE support during work is what I ref it as. Remember CORE is not just abs. It is hip flexors , abs, lowerback (erector spinae)
My Nutrition Program View My Full Nutrition Program
mj fox has not added any program information.
My Supplement Program View My Full Supplement Program
mj fox has not added any program information.
My Motivation Program View My Full Motivation Program
My Motivation Program
CHOICE. It's a choice to press fourth. It's a choice to quit as well as persevere. Life is dealt to us in many different ways, but the bottom line is the life you have it's your choice to improve it, maintain it or settle for it. There are a few people God has placed in my life that are there for a reason. To help me stay motivated when I want to make the choice not too persevere. God is my main ingredients to my life that I need to maintain my endurance. He blessed me with my husband and we are a team. There are a few (I do mean a few)close friends that always have my back,they know who they are to them I say THANK YOU and I appreciate you in my life!
About mj fox
About Me:
My Favorites:
Hobbies
Shopping for Shoes and Panties
Cheat Foods
cheesecake
Supplements
Champion Pure Whey Protein Stack, 5 Lbs.
I like Champion it is easy to mix and taste great. Low in sodium too.
Contest History:
2009 New York Figure Pro Championships
Sep 19, 2009
Organization: IFBB
Location: New York, United States
Level: Pro Type: Figure Place: 15
Location: New York, United States
Level: Pro Type: Figure Place: 15
2009 Jacksonville Pro
Aug 1, 2009
Organization: IFBB
Location: Florida, United States
Level: Pro Type: Figure Place: Did Not Placed
Location: Florida, United States
Level: Pro Type: Figure Place: Did Not Placed
2008 Earned Pro Card Team Universe NYC
Sep 6, 2008
Organization: NPC
Location: New York, United States
Level: Amateur Type: Figure Place: 2
Location: New York, United States
Level: Amateur Type: Figure Place: 2
Lifting Stats:
This member has not entered any lifting stats
Members I Inspire:
denabramhall
I find this member inspirational, because she is 41 and looks 18. I am 42, and didn't think I could accomplish such a feat. I am truly inspired to push forward with my goals to enter a 5K, then 10K, and then the Tough Mudder next year.
GymCat365
MJ is positive energy.
horatiofox
She is the definition of desire. She has comeback from all sorts of setbacks in life, and excelled in everything. Her life hasn't been easy, but still she rise! She is truly a FitChik4Life!
Latest Forum Posts
Thu Sep 06 20:09:15 PDT 2007
Latest BodyBlog Entries
It's been a while-
Posted in Training : Dec 28, 2010 5:31pmThough it has been a while on here I have not fallen off. FitChik4Life has been growing and MJ has been busy. Since the last post I became an IFBB Pro Athlete. WOW! Now in 2010 I have to be better than I have been. Last year was my first pro debut and it was not good :( I had a lower back injury and I should have listened to my body and chilled out. After blowing my debut by not finishing the show. I went on to do the NY Figure Pro Championships and got 15th out of 26. Not great BUT I was not last however, this year has got to be better. So I...
Thankful for your Health!
Posted in Training : Dec 28, 2010 5:31pmThankful for your Health
Posted in Training : Dec 28, 2010 5:31pmGood health!!
I wish all of you a beautiful Thanksgiving!
Please do something for someone this weekend. Share something with someone. Show someone some love. Just know you may be struggling BUT someone is struggling harder and that my friend is what you give thanks for. The cashier at walmart the attendant at the gas station you never know what they are going thru.
My Turkey day story. Yesterday Wed, Nov 26, 2009 I was training a client at the gym and an elderly couple came over to say hi as they always do. They work out 6x per week and many people 40 years y
...Visitor Comments
Leave a Comment
LadyFirefighter
hey girl, that means a lot coming from you. more than you know. Hope your Christmas was great and your new year is AMAZING! be nice to see you again soon!
Jan 14, 2012 10:44am
pathdoc2
Looked at your progress pic, very impressive. You are correct, do this for yourself not anybody else. That's when you will be free to excel. :)
Dec 19, 2011 10:41am
porsche964
Greetings,
I appreciate the add! Ditto, looking forward to a healthy New Year!
Your profile is awesome!
Happy Holiday's to you and yours.
Regards,
Dec 19, 2011 9:49am
CherryWilson
Hey, Lovely thanks for Checking up on Me! that made me feel good like someone of your stature really cared and of coarse gave me the motivation that I need! I must be honest though just getting back to working out! but wiht seeing your comment really gave me an extra push! Again THANKS!!!!! You Rock!!!!!
Dec 15, 2011 6:34pm
guest
She is a beautiful and intelligent woman inside and out.She has showed me more than any guy into fitness and Im a male.Her program has worked wonders 4 me.35lbs less with no muscle or strenght loss,thanx MJ
Nov 24, 2011 5:56pm
highintensity1
THANK YOU VERY MUCH!! Got any shows coming up? I'm doing my first this march. Looking forward to the spring:)Going to miss the warmer weather.
Nov 15, 2011 4:49am
Godhelpme
Wonderful, THANKS...48 days left until 2012...pushing hard to get there before then!!!
Nov 14, 2011 8:16pm
ParlayMD
MJ, just stopping by to see how you're doing. I'm sure you are putting in some work as you preparing for your next event...
Sep 25, 2011 9:29am