Sandra Wickham
Author, IFBB Fitness Pro, Trainer
STEP ON STAGE AT YOUR VERY BEST
FOR COMPETITORS
Competitive Fitness Manual
Now Available in Ebook form!
Competitive Figure Manual
Now Available in Ebook form!
COMPETITIVE FITNESS AND FIGURE COURSES
HOW DO I JOIN A COURSE OR PROGRAM?
Wicked Abs The Training E-Manual By IFBB Fitness Pro Sandra Wickham
This amazing e-manual is NOW available! Get yours now and begin your journey to that elusive six pack!!
- This is a TWENTY-SEVEN page manual complete with EVERYTHING you need to reach your goal of an amazing mid-section.
- It includes PHOTOS and instruction for the 13 exercises used in the workouts.
- There are TEN workouts for you, organized by level (beginner to advanced)and the amount of time you have to do your workout.
- These workouts can be done at home or at the gym, and each workout clearly tells you if you will need any equipment to complete the workout or not. Many of the workouts
require no equipment at all and can be done at home, in the gym, at the office, on vacation or anywhere! The only other equipment you will need for some
of the exercises are a bench, a ball and an added weight for resistance.
- You will also find in this manual information on cardio and nutrition to combine WITH the exercises to help you reach your goals faster.
- The manual includes journal charts with each workout for you to use in your workout book!
Click here
Order NOW just $14.99!!! Do not wait any longer to start developing YOUR GREAT set of abs!!
INTERESTED IN COMPETING?
I have helped many women reach their goals of stepping out on stage, whether it be in Fitness or Figure. I can take you all the way through from start to finish.
Our training covers everything from weights, cardio and routine choreography to picking the right outfits, posing, make up and hair!
If you want help competing in your first show, or if you're a veteran competitor, we can help you get up on that stage at your very best.
What's the worst that can happen? You get into the best shape of your life? You have a great time and meet some great new people? Just click here to contact me.
Please note, with the large number of
interested athletes, we are unable to accept everyone at this time. We will be accepting clients who are 110% dedicated and will
trust us and listen to us 100%.
OFF SEASON PROGRAM
Rather than paying the pre-contest monthly fee, we charge a flat fee for a 12 week off season program. This includes:
*a physique assessment
*an off season diet and supplement
program
*routine workout
*weekly food journal reviews
*our client's only area
*a 12 week periodized weight program.
If your are still not into pre-contest time, you can just get updated 6 week weight/diet/rtn programs. This is a great opportunity to get into the best shape possible before you start your precontest (4 months out) training. Just click to add the off season program to your shopping cart and when I receive notification of your payment I will send you a questionnaire that will give me the information I need to then create your personalized off season plan.
Competitive Fitness Manual
My fitness manual is now available as an Ebook!
Order it now and I will email you the link to download
your fitness manual
instantly!
The ebook is 44 pages long and is filled with information to get you ready for your next competition!
See below for details and
simply click the buy now button to purchase your e-copy! Cost is just $40!
I do have two limited edition print copies left, email me at sandrawickham@live.ca if you're interested.
What You Will Find in This Manual
There is a lot of experience, thought and heart put into this manual. I want to help you to have the incredible experience of stepping out on stage the best that you can be. Many times women see the competitions and would like to try it but have no idea where to start.That is where this manual comes in.Based on six years of competing and four years of training others to compete, I am sharing what has worked for me and my clients.Obviously there are many different ways of preparing for a show and many people will have many varying ideas.What you really need to do is find what works best for you. Of course no advice is as good as getting up there and doing it for yourself.So let’s see you do it!ContentsSandra’s Bio
Where to Start?
Physique Evaluation and Tools
Weight and Cardio Training
Creating Your Contest Diet
Supplements
What to Expect Before, During and After the Diet
Suit Selection
What the Judges are Looking for-Physique Round
Quarter Turns
What the Judges are Looking for-Routine Round
Routine Moves and Progressions
Mental Training
Tanning
Competition Day
Your Turn Pages including:
Goal Setting
Competitor Checklist
Affirmations
Sample Weight and Cardio Workout
My Cardio Plan
Quotes of all Sorts
Shared Experiences
Sandra’s Magazine Articles
Wicked Ways to Fitness”, 3rd Edition, A Guide to Competitive Fitness by Canadian National Champion Sandra Wickham copyright Sandra Wickham 2003
Still interested in a print copy? Print on demand copies are available for $45 Cdn *Price includes
shipping and handling!
Competitive Figure Manual
My figure manual is now available as an Ebook!
Order it now and I will email you the link to download
your figure manual
instantly!
The ebook is 38 pages long and is filled with information to get you ready for your next competition!
See below for details and
simply click the buy now button to purchase your e-copy! Cost is just $30!
What You Will Find in This Manual<
Similar to the Competitve Fitness Manual, the Competitive Figure Manual is full of information to help you have the best experience preparing for, and competing in Figure Competitions.
Again, obviously there are many different ways of preparing for a show and these are just my experiences put down to help guide you through. I spent years discovering the best way to do things through trial and error, hits and misses, and I am sharing them with you so you don't have to go through the long process that I did! You can have all that knowledge and experience right away!
Contents
Sandra’s Bio
Where to Start?
Physique Evaluation and Tools
Weight and Cardio Training
Creating Your Contest Diet
Supplements
What to Expect Before, During and After the Diet
Suit Selection
What the Judges are Looking for
Quarter Turns
Mental Training
Tanning
Competition Day
Your Turn” Pages including:
Goal Setting
Competitor Checklist
Affirmations
Sample Weight and Cardio Workout
My Cardio Plan
Quotes of all Sorts
Shared Experiences
Sandra’s Magazine Articles Wicked Figures, A Guide to Competitive Figure by Canadian National Champion Sandra Wickham copyright Sandra Wickham 2003
POSING CLINICS
What: The clinic will include a seminar on "What the Judges are Looking For in the Physique Rounds" as well as "Tips and Tricks". Then we will do a practical posing session, full with instructions on stage entrances, walking and posing. You do NOT need to be in contest shape for the posing, all you need is a pair of high heels and you can wear a full jogging suit with them if you like!!
If you are interested, would like to sign up or have any questions, please email me at courses@sandrawickham.com.
Space is limited so book your spot now!!
This is your opportunity to learn from an experienced IFBB Pro!
If you would like to register, if you have any questions or would like more information email me at sandrawickham@live.ca
COMPETITIVE ROUTINE CONDITIONING PROGRAM
WITH IFBB FITNESS PRO
SANDRA WICKHAM
Routine Course Currently we do not have a routine class scheduled.
If you are interested in participating in a course, contact me and when I get enough requests we will start a new program! Email me at sandrawickham@live.ca The course classes will held every Sunday 12:00-1:00 at the Gold's in Burnaby.
Space is limited so if you are interested please email me and I will put your name on the list!
Veteran Competitor? Rookie? Just thinking about it?
Everyone will benefit!
This program is designed to improve all aspects of your competitive routine.
Focus is on plyometric training, strength drills, flexibility and overall presentation.
Since 2003 there have been 22 women who completed the course that have hit the stage to compete in
fitness!! The veteran girls get better with each course, and the first
time girls get up on stage with a great routine from the very start!
Testimonials
"I found the routine conditioning class an awesome way to increase my flexibility plus I was able to learn how to execute new strength moves within a very short period of time. I also found the practice routine a great introduction to combining performance with practice. All in all it was a great class which I would highly recommend to anyone wishing to compete in fitness or improve either their fleibility or aerobic threshold levels."
Shelly Braconnier
"This was my first year taking Sandra's routine conditioning course and I am SO happy that I did! I am going into my second year of competing in fitness and I know, without a doubt, that this course has improved my routine skills 100 times over! I took the Level One course and continued right into Level Two. I looked forward to this class every week as it gauranteed a wicked workout!"
Ashley Tungate
INTERESTED? WANT TO KNOW MORE?
JOIN UP by emailing me at sandrawickham@live.ca
or to email me with questions. Space IS limited so if you're interested,
let us know as soon as possible!
COMPETITIVE FITNESS AND FIGURE CAMPS
WITH IFBB FITNESS PRO
SANDRA WICKHAM
Itinerary:
Dieting/Supplements, including how to plan out your diet, what to expect during dieting, supplement suggestions
Mental Training-Motivation, Affirmations, Visualization
Weight Training Tips-in the weight room-including lower body workout
Tips and sample cardio plans
Fitness Routine Talk-Considerations when putting it together
What the Judges are Looking For
The “Extras” : Suit Selection, Tanning, Backstage secrets
Posing Tips and Practical Session
Q & A Session
HEALTH/FITNESS
- The Sandra Wickham Fall Classic
- Competitors-click here!
Training, manuals and more! - Clients, Past and Present
- Wicked Abs E-Manual
- Personalized Nutrition and Training Programs
- Transformation Program:
Redesign your physique in 12 Weeks! - Fit4Sucess
A free network!