WNBF MS Fitbody Professional Athlete and Obstacle Course Racer

By: Alexis Fourman
Magazine 21 #3

26 June 2017

Competed in my first figure competitions earned professional status

I am a 32 year old mother, wife, full-time middle school teacher, and part-time personal trainer. I have two children, Addisyn (7) and Landon (4), with my husband, Jeff, of 11 years. I graduated from Ohio University with a degree in Middle Childhood Education. While in college my passion for fitness continued to strengthen and during my freshman year I decided to become an AFAA certified aerobics instructor. I remember studying in my dorm for my normal college course exams, while studying out of the big AFAA Fitness instructor manual for my aerobics practical and written exam.

After college, I started teaching and coaching volleyball and track. I coached high school track for 8 years and enjoyed it immensely but had to quit when my children started having their own activities. I still teach and do some personal training before and after the school day. I also teach 3 FLEX workout classes a week out of my church.

The past year has been an amazing experience. My faith and my family have driven my fitness passion to a whole new level. I had run many 5Ks, 10Ks, and half marathons over the years, but recently began competing in obstacle courses. I have completed the Savage Race three times and have placed 1st and 2nd in my age bracket 2 out of the 3 races. I won my age group in the 2016 Battle Frog Cincinnati.

With Julie Lohre’s help, I also competed in my first figure competitions this year and earned professional status in the WNBF MS Fitbody division. I contacted Julie (www.JulieLohre.com) about 4 months prior to the competition and she tailored a nutrition, training and supplement program specifically for me. Since I train out of my home, not a gym, there are some exercises I cannot do due to lack of equipment. So she came up with alternatives that still got me into top shape. The same went for my meal plan. I have stomach issues that keep me from eating foods like red meat, anything with oats, and most dairy. But, Julie adjusted my meal plan to overcome these difficulties. Now, I’d like to share these plans with you.

Alexis Fourman wearing her savage race medals
 Photo credit: Rick Lohre

My daily nutrition plan

Daily Meals

Typical daily food plan

Probably the most valuable thing I learned this year was in the area of proper nutrition for muscle gain. All too often women, myself included, feel that the fewer the calories the better, but that was not the case for me. Julie had me increase my average calorie intake by about 500-600 calories a day so that I was eating 2200-2500 calories each day pre-contest and saw a 3 pound increase over the course of 3 months, all of which was lean muscle. Here are a few tips that helped me stick with my food plan.

  1. I eat all of my meals on a salad plate. We all like to see a full plate, but we don’t need all the food that can fit on a dinner plate. So I always grab a salad plate for every meal.
  2. I take healthy snacks with me if I know I’m going to be away from my house for a few hours. For example, during my daughter’s softball season this spring I would make chicken or fish wraps for my husband and me with spinach, salsa, and quinoa. It was quick, easy, and fulfilling. People would joke with my husband because he would be eating his wrap while in the dugout helping the little girls get ready to bat and keeping the books.
  3. When I know I am going out to eat, I scope out the menu in advance. Even pizza places have good salad options with chicken.
UMP ROCKY ROAD PEANUT BUTTER
*UMP Rocky Road / Peanut Butter Pudding Recipe
1.5 scoops Rocky Road UMP
1 tbsp organic peanut butter (or PB2)
Optional: 1 tbsp almond slivers
Mix together with just enough water to get a pudding consistency and refrigerate for at least an hour before eating.

Supplement Schedule

UMP was a lifesaver for me. Although stomach issues limit my protein sources from whole food including most dairy, UMP presented no problems. I love every flavor! Ultra 40 and Density help give my body the nutrients it needs to add lean muscle mass. Up-Lift is great before workouts and I drink Glutamine Select during and after my workouts to help with muscle soreness and recovery. Beverly International products help me take my training to a more intense level without negative side effects which I experienced from other brands. I take comfort in knowing I am fueling my body with a safe and trusted product.

  • FitTabs – 2 in the am and 2 in the pm
  • Ultra 40 – 3 with 3 meals per day
  • Density – 3 with 3 meals per day
  • Glutamine Select – 1 scoop during training and another after
  • Up-Lift – 2 scoops before training
Alexis having fun while displaying bicep pose

Training and Cardio

I train in my home and I don’t really have a set workout plan. My arms tend to be my favorite body part. I think it is because I used to be self-conscious wearing a tank top because I thought they were too big when I was younger. I like having defined arms and I don’t ever want to be that teacher with floppy arms writing on the white board ?. Some of my favorite exercises are regular full range dips, rope triceps press downs, preacher curls, and using my DIY TRX suspension. I really enjoy HIIT workouts or a good 40-minute session with just weights. – I tend to incorporate high intensity cardio 4 days/week, weight training 5 days/week, and endurance training 1 day/week. I schedule one rest day a week.

The following Tabata workout is one of my favorites.
Perform 8 sets of each exercise for 20 seconds with a 10-second rest.
Wide Grip Pullups
Standing Side Leg Raises
Bentover Rows
Leg Extension
Stiff Leg Deadlifts
Upright Barbell Rows
Below is an example workout I like to do 1-2 times a week, in addition to my regular fitness routine, to build up my endurance for the obstacle course races. Do 4 or 5 rounds of the following:
800 meters hill run (with 10-pound medicine ball or 20-pound vest)
20x Push-ups
20x Barbell Press
20x KB Swings

In closing

My favorite quote is

“Procrastination is the Assassination of Motivation”
I stay motivated by training with people that push me physically and mentally to work harder. On the very rare occasion when I am unmotivated to workout my husband will make sure I do. He knows me better than anyone else and knows that once I go for a run or go to the basement and lift that I will feel so much better mentally and physically. I am so fortunate to have a spouse that shares a similar passion for overall health and well-being.


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