Wicked Abs
The Training E-Manual
By IFBB Fitness Pro Sandra Wickham
Order NOW to receive your Ab Training E-Manual plus TWO FREE bonus offers!
FOR EVERYONE |
FOR COMPETITORS |
COMPETITIVE ROUTINE CONDITIONING PROGRAM
COMPETITIVE FITNESS AND FIGURE COURSES
HOW DO I JOIN A COURSE OR PROGRAM?
Let me design a 6 week weight training program based on your training history, current photos and your particular needs.
Just click to add the program to your shopping cart and when I receive notification of your payment I will send you a questionnaire to fill out that will give me the information I need to then create your personalized program.
Just click to add the 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 nutrition plan.
Competitors please note, this is NOT a contest diet program.
Order NOW to receive your Ab Training E-Manual plus TWO FREE bonus offers!
Click here
Order your Ab Training E-Manual now and receive TWO FREE Bonus offers! Bonus One
A Bonus Article by IFBB Fitness Pro Sandra Wickham
Cutting Fat From Your Diet
This is an informative article on improving your diet by cutting the fat! It includes information on the different types of "good" and "bad" fats, as well as a great list of healhty snack choices!
Get it FREE with your Ab Training E-Manual order!
Bonus Two
Receive a copy of the E-book 7 Keys to Success
The 7 Keys to Success written by Will Edwards contains an important message - it is time for you to wake-up and start living the life you were born to live; and to do that, you need to acquire the 7 Keys. This inspirational little book also contains a beautiful movie on the 7 principles it advocates.
All of this for only $14.99!!! Do not wait any longer to start developing YOUR GREAT set of abs!!
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.
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
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
For ANYONE Looking to Improve their Health and Fitness Level in just 12 Weeks!
Only $45 Cdn
**NOW AVAILABLE**
This manual is designed to be an informative, practical guide to getting into the best shape possible in 12 weeks.
This is NOT a for competition, this is a 12 week plan for ANYONE who wants to
look and feel great. This manual will guide you through 12 weeks of weight training, cardio training and will give you practical advice
for eating nutritionally balanced meals throughout. Please note, this is a standardized 12 Week Program for the "average" person, and by no means replaces
individualized personal training. Again, it is NOT designed for someone getting ready for a competition, and does not include any "contest prep" training.
It is a 12 week guide to improving your physique and level of health and fitness. Why not give yourself 12 weeks and see how great YOU can be?
Inside You'll Find:
Information on Cardio Training
Information on Weight Training, including photos showing the exercises
Information on healthy eating including Good Carbohydrate, Protein and Fat Choices
How to Balance Your Daily Meals
Knowing Your Different Types of Fats
Making Wise Low Fat Choices
How to Lower the Fat
Content in Your Diet
The Importance of Drinking Water
Healthy Snack Food Choices
12 Weeks of Weight Training Plans
12 Weeks of Cardio Plans
Each week has your cardio and weight training plan for that week with space to keep track of them.
Each week also has an informative article to help you gain the knowledge you need to make permanent changes, and a
motivational section each week that will help you stick with the program to the very end!!
You've NEVER seen anything like this before! Get it now and change your life!!
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
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 courses@sandrawickham.com
or to email me with questions. Space IS limited so if you're interested,
let us know as soon as possible!
COMPLETED-ONE DAY WORKSHOP
Date:
Location:Gol'ds Gym in Burnaby
Time: TBA
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
One Day Workshop with IFBB Fitness Pro Sandra Wickham
Cost is $75
Are you looking to improve your level of health and fitness? Would you like to reshape your body and shed unwanted fat? Is it time you expanded your knowledge about training and nutrition?
Workshop Schedule: Goal setting and Motivation
Discussion on Cardio Training
1 Hour Interval Cardio Session
Discussion on Weight Training
Practical-in the weight room
Discussion on Nutrition/Dieting
Stretching/relaxation session
Open Q and A session
Participants receive a booklet and goodies from PVL
To sign up, just email me at courses@sandrawickham.com
To sign up for any of my courses, you simply need to contact me at courses@sandrawickham.com.
Stay tuned for more announcements of Course dates and locations. If you are interested in having one in your area, please contact me at courses@sandrawickham.com and we will see about setting one up!