Posted 10 December 2012 by Interview:

Melissa Le Man


How/when did you get started in training
and living a fit lifestyle?

I have always been an 'active' type of a person ... however; when I decided in 2010 that I wanted to compete, it was the start of a life changing journey. I was consumed by the buzz from challenging myself physically and mentally via training and I was loving the new lifestyle of consistent healthy living. I have for the past 2.5 years never missed a meal or session; I willingly surrender to this lifestyle, as it is what lights my fire.


How do you stay motivated?

My motivation to constantly better myself every day actually comes from competing with myself. I tend to constantly set my bar so high that I just don't stop and look backwards. My Melissa_Le_Man_q1.pngday is not complete if I have not annihilated my session; that feeling of euphoria after leaving the gym floor is something that I need to tick off for my day to be complete. When working towards a long term goal I tend to set mini-short term goals and work towards them to ensure I am on target - this keeps me focused and motivated.


What types of cardio have worked best for you?

I LOVE cardio. I enjoy fasted cardio: resistance treadmill: 45-60mins... However, of late have kept the body guessing with Sprint Training as well as Resistance Cycling... I believe anything that has you sweating is working THE ZONE!

Do you have a favourite healthy recipe?

OH MY ..Where to start? Within my Business: Greater Health I actually manage my very own "Lean Eating for Results" Forum and I love to share lots of healthy recipes there! My favourite would have to be my ‘Healthy Warrior Smoothie’: 25g Organic Oats, 10g Organic Chai Seeds, 30g Organic Mixed Frozen Berries, 5g Bee Pollen, ∏ teaspoon Macca Powder, 1 tablespoon Organic Coconut Oil + LOTS of cinnamon + Alkalising Water + Ice (Blended) – DELIGHTFUL.


What does your diet consist of?

I like my diet to be very structured: consuming my carbohydrates around breakfast (Meal 1; post fasted cardio) and Pre/Post Weight Training. I am a firm believer in nourishing my body Melissa_Le_Man_q2.pngnot 'feeding' it; so I choose organic foods; Fruit (mixed berries), Veggies (Bright Colours: Broccoli, Carrots, Red Peppers, Cucumbers, Kale and Sprouts), Oats, Chai Seeds, Coconut Oil, Free Range Eggs, Lean Meats and Sweet Potato (baked not steamed mmmmm) I also purchase Alkaline Water from an Alkaline Water Station near by - ensuring that my body is pure from the inside out and functioning at its optimum.

How do you deal with cravings for junk foods,
sweets and salty food?

I enjoy living a healthy lifestyle; I find that it is mind over matter when staying away from unhealthy temptations. When treating myself I tend to play around with creating my own RAW Organic Treats and ensuring that there are no hidden nasties and I make a conscious effort to always choose gluten free options.


What are your top 3 favourite exercises?

Barbell Walking Lunges: Compound exercise targeting legs and engaging core
DB Arnold Raise: I love training my shoulders and focusing in on front delts too.
Hanging Knee Crunches: When tuning into your core properly this exercise provides such amazing results targeting internal/external obliques abdominal muscles.

Do you listen to music whilst you train?

HELL YES!! Music lifts me up and turns a certain something on in my brain that says, “mind over matter! No pain no gain! ANNIHILATE!” – On my playlist you will find a lot of Jayz, Kanye West, Lil Wayne, Drake and Eminem .. I train passionately when tapping into powerful songs.

What is your training routine like?

Workout routine

Do you set short and long term goals?

I certainly do, I believe firmly in setting goals to stay focused and setting out the path for your long-term goal. My short term personal goal is to create deeper cuts in my quads, continue to build stronger shoulders and pop my calves even further and display this in another photo-shoot and at my next Fitness Model Comp: ANB Asia Pacific 2013. My short term business goal is to continue to open up my female only Body Blitz 12wk Challenge in locations in Australia to continue to have an impact and help women believe in themselves and guide them to achieve fitness and health related goals. My long-term goal is to continue to be the best athlete and role model I can be. I admire the Oxygen Cover Girls and I aspire to also be a role model for Australian women as helping educate, motivate and inspire women is truly my deep purpose. I look forward to travelling to the USA and competing with The WBFF when the time is right and also to watch me and my partners company: Greater Health grow and have a positive impact on men and women around the world through Healthy Living, Fitness, Positive Mindset and Self Belief.


What are you most proud of?

I am proud of constantly believing in myself and never giving up.

Have you had any obstacles or setbacks towards achieving your goal physique?

I don’t believe I have had any major setbacks or obstacles. I try and find the positive in every situation. During my last comp prep I developed an ankle impingement and from this I saw Physiotherapy Treatment and could not do any Leg Plyometric Exercises OR Walking for Cardio for 6 weeks of my 10 week prep so I decided to use the high seated bike (For the first time) and it turned out being the best thing I could have done .. My legs responded really well to the bike and now I am infatuated with it lol.

How do you measure your progress?

I measure my “physical progress” via mirror and when cutting down for a shoot or competition I tend to jump on the scales here and there to see where my weight sits. I think it is smart to keep a record of the results you see via the method you are using or trying when tracking your progress and utilise this for your next prep as well.


Who are your favourite, athletes or fitness models?

I am inspired by anyone who commits themselves fully to a goal and see’s it through to give their best. I take my hat off to Olympians who dedicate themselves to 4 years training at a time before even being able to measure up against their competitors – that is beyond dedication; passion and lifestyle too.

What supplements would you use/recommend if any?

I am a firm believer in only supplementing what you cannot gain from wholefoods. I love to eat organic and ensure my foods I eat are nutrient rich so I am not nutrient deficit. I include into my diet Spirulina, Vitamin C Powder, Fish Oil, Maca Powder and WPC Protein Powder (Glycowhey by Syntec Supplements).


What 3 tips would you give to any woman wanting to get a feminine, CutandJacked physique like yours?

1. Believe in your own ability to get there, it takes time but if you dedicate yourself ANYTHING is possible.

2. Ensure your daily intake of food is nutritious and the nutrition around your training is of high quality to ensure you're feeding the body to be able to do what it needs to do (Recover the muscles so they can grow).

3. Ensure your training plan is dense enough to be able to mould and create the physique you desire to have.

Year of birth: 1986 Weight: 55kg Height: 164cm


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