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
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!
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!
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-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 ã2003
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 ã2003
Still interested in a print copy? Print on demand copies are available for $35 Cdn *Price includes shipping and handling!
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 courses@sandrawickham.com
COMPETITIVE ROUTINE CONDITIONING PROGRAM
WITH IFBB FITNESS PRO
SANDRA WICKHAM
Veteran Competitor? Rookie? Just thinking about it?
Everyone will benefit! 
