Since I was a kid I have been surrounded by bodybuilders and fitness models. I was always fascinated by them growing up and found their physiques incredibly inspiring. Every year since I was old enough to walk, I attended the Iron Man Pro Invitational. But even though I spent so much time around these amazing athletes, I never thought in a million years I could do what they do. It wasn't until the end of my senior year in college that I got serious about training the way I had seen people doing my whole life.
When college hit, I got swept up in the wild, party girl lifestyle. I spent more time nursing hangovers than I did studying. Finally one day during my senior year, I woke up after a particularly crazy night, my head pounding and my beer pong rolls squishing together and realized.. I can't do this anymore. It was like a switch went on for me. I was sick of feeling crummy all the time and being self-conscious about my weight and unhealthy lifestyle… I literally hopped out of bed, joined a gym and threw away all of my junk food and alcohol. I became a voracious reader of science and fitness journals.. specifically about training and nutrition. I set my sights on competing and within months of clean eating and serious lifting, I got into the best shape of my life.
Motivation for me stays pretty consistent most of the time. I want to feel strong and healthy so badly that I don't need any outside influence to help me stay motivated. I found that over the months, it waned now and then. But to me, fitness, like life, is about the journey… not the destination. I feel like sometimes it's easy to lose sight of that.
The messages I receive on a daily basis from my Tumblr girls are more motivation than I could EVER hope for. They have all been so kind and encouraging. Many of them have shared very personal triumphs and tribulations with me, which have literally brought me to tears. Knowing how much I have helped and motivated them, motivates ME more than I can ever explain!
I started my blog Muffin Top-Less December 3rd of 2011. I had been injured and had to take some time off and I became very discouraged. I started the blog as a way to "re-discover" my initial, gung-ho motivation, if you will. Before I knew it, my "following" had grown to well over 20,000! I never in a million years thought I would be the one motivating others through my own journey. Through the messages I received from the girls on my blog, I quickly discovered that I wasn't as alone as I thought. SO MANY of them had or were dealing with the same pressures and frustrations I had during my initial years in college.
I post a lot of health tips, recipes, nutrition and training information, workouts, and anything else I think my followers would enjoy reading. I get a lot of private messages daily, which gives me plenty of topics to research and blog about for anyone else who may be curious, but too shy to ask.
I have an INSANELY strong sweet tooth. My parents make fun of me for it, because I'm always conducting weird experiments with my protein powder to get it to taste like my favorite desserts. The one thing I've found that I absolutely love and have every night before bed is my Casein sludge. It's just 1 scoop Optimum Nutrition Chocolate Supreme Casein, 1 Tablespoon PB2 or Natural peanut butter, 2 packets of Stevia and just a splash of water. I mix it until it's a really thick consistency and pop it in the freezer for 20 minutes. It's delicious!
My diet consists of lean proteins like fish, chicken, eggs, and Greek yogurt. I eat a variety of veggies like spinach, asparagus, broccoli, bell peppers and complex carbs like oatmeal, sweet potatoes and Ezekiel bread. I also make sure to get a couple servings of healthy fats like olive oil, flaxseed oil and natural nut butters. I tend to stick to the basic bodybuilding staples! I love trying new recipes and spices, so it keeps my diet interesting!
I like to mix it up! HIIT has definitely been my friend when it comes to leaning out without losing too much muscle. But I enjoy zoning out during longer, steady-state cardio… it's like my "me time".
I eat it! Depriving myself usually results in unhealthy obsessing.. so I've learned to
have a little treat now and then to keep my cravings in check.
Squats, deadlifts and dumbbell rows!
Yes! I love music. When the right song comes on my shuffle, it feels like I get a second wind! My playlist is pretty all over the place. Some of my favorites on there right now are:
My current split looks like this:
I love supersets and dropsets, so I include those at least once in all of my workouts. I usually work in the 10-12 rep range, but sometimes I'll throw together a strength-based workout with lower reps and higher weight or an endurance-based workout with higher reps and lower weight.
Leg Press 3x12
Stiff-leg Deadlifts 3x12 superset Leg extensions 3x12
Dumbbell Bench Step-ups 3x15 superset Hamstring curls 3x12
Back & Biceps
Wide grip lat pulldowns 4x12
Dumbbell rows 3x10 superset Seated cable rows 3x12
Weighted hyperextensions 3x10 superset Alternating dumbbell curls 3x12
Incline dumbbell curls 3x12 superset Hammer curls 3x15
Delts & Triceps
Dumbbell press 4x12
Seated lateral raise 3x12 superset bent over rear delt raise 3x12
Reverse pec dec flies 3x12
Front plate raise 3x10 superset Tricep pushdowns 3x12
Tricep dumbbell kickbacks 3x12
Setting short and long term goals has helped me significantly. Short term, I aim for things like upping my weight on a particular lift or improving a particular body part. My long-term goals include competing and maybe trying my hand at fitness modeling. The thought of getting in that tiny bikini and acting confident on stage terrifies me! But challenging myself and pushing myself past my comfort zone is important to me.
I am most proud of stepping off the beaten path. By choosing to go against what was popular and acceptable behavior according to my "friends".. I challenged myself in a way I never had before. I risked losing so much for something I wasn't entirely sure of…. I learned so much about myself through that process. Not only did I discover my passion for fitness and helping girls with eating disorders and girls wanting to live healthier lives, I discovered that taking risks and pushing myself beyond my comfort zone only made me a stronger and more independent person.
I developed tendonitis in my knee during the fall of 2011. I could barely walk, let alone train my lower body or do cardio. It was very discouraging! But after receiving frequency specific micro current therapy treatment from a family friend, I was back to training within a few weeks.
My method of measuring progress changes depending on my goals.
Pictures and keeping a log of my workouts has proven most helpful though!
There are so many people in the fitness industry who have influenced and inspired me. To list them all would take days! However, when I first started training and eating clean, there were two women who selflessly answered all of my questions, no matter how silly or basic they were. Samantha Baker (Checkout Samantha Bakers Interview) and Lacey Lynn Johnston were the first women to really help me and teach me the basics of nutrition and training. I will always be grateful to them for being so kind and generous with their time and advice. Jamie Eason, Ava Cowan, Nathalia Melo and Heather Clay all inspire me as well!
I use protein powder and take a multi-vitamin, fish oil, BCAAs
and green tea extract every day.
Savannah Rose Neveux
Born: 1989 Weight: 115lbs Height: 5'4"