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Muscle-Building Workout and Diet


I’m Stephanie Toomey. I’m an Optimum Nutrition
sponsored athlete, a mother of a very
active 6-year-old boy. I’m a CrossFit athlete. I was a former
United States Marine and I’m a motivational speaker. I’ve been in sports
my whole life. I became a sponsored
softball player. I play travel ball and I started
travelling all over the state of Florida, which is really good
because I had a really big passion for sports but my mother
was diagnosed with brain cancer. She couldn’t bring me to classes
but my coaches would come and pick me up and make sure
that I made it to practice. So I really believe that
athleticism was my gift. In high school, I went
to a really big school in Jacksonville, Florida. We were a 6-day school, over
4000 students and I was in hopes to make a division
one softball team. Going into my senior year,
my mother had another brain surgery, another tumor, and it
got put in end patient therapy. My father, who was never
around, came home and ended up emancipating me and left all
those scholarship offers behind. So after I
graduated high school, I ended up enlisting in
the United States Marine Corps and didn’t play any sports, wasn’t active other
than my training for the Marine Corps. But I wanted to really
challenge myself physically with weight training. So I went out before deployment
and bought Arnold’s Encyclopedia of Modern Bodybuilding
and I had all my sea bags, my pack, my rifle slung
and we’re manifesting onto the airplane and I had
Arnold’s Encyclopedia in hand. Every single day
was training weights. I would just read. I had no really clue how to
train or isolate body parts or groups and we were very
limited on equipment. So I demanded that they brought
me a barbell and some weights. So I had 45s,
25s, and a barbell. And I just became very creative
with doing reverse hyper extensions off of part
of a humvee or I did a lot of pull-ups,
anything with a barbell, that’s how I trained. And I came back
pretty strong from that. When I was 21 years old, I got
a phone call that my mother was having–that
the hospice came in, was taking over with her care
and I went to see her and she sat me down and told me that she
was gonna die and I had dealt with her being
sick my whole life. Three months later I showed up
and she was in our living room and I told her that it was
okay and she died in my arms. Last word, a year after that, I
found out that I was pregnant so I took the news when the doctor
told me that I was pregnant and I felt my life was over. I didn’t tell anybody and
continued to do all my duties as a marine. And about 5 months into it,
my son’s biological father showed up and said he
wanted to be a family. And moved into my apartment
and I fully did everything in the house,
financially, everything. And one night, he didn’t come
home and he showed up at my house, choked me and poured a
hot coffee over my head and said, “I don’t ever want you to
ask me where I’ve been or what I’m doing and I’ll come
here when I feel like it.” And from that day
on, I lived in hell. I was captive in my own home. I couldn’t love being pregnant,
I could never tell him that I felt my son move. I was very detached from
the motherly elements of being pregnant. In my third trimester
of pregnancy, I was in our shop. I had that nesting feel, but
I was in the Marine Corps, we’re gonna paint the shop so
I was on this 15-foot ladder painting and my water broke. I call my doctor. They’re like, “You
need to come in, you’re in labor.” So I called my son’s father. He’s like, “I’m not a doctor. Go to the hospital then.” So I drove myself
to the hospital. I didn’t really
have anybody to tell. I ended up giving birth alone. He never came and I was with
my new infant who I didn’t even know really what it
meant to be a mom. All I knew is that I had
a big responsibility and I was gonna do it alone. And I promised him
that, no matter what, I would do whatever I had to
do to give him an opportunity. All I could do is promise
to give him a chance to do whatever he wanted
to do in life. It really took me having my son
and seeing him to realize I’m not just responsible
for my own reputation, my own health, my own anything. It was all about him. He’s such a great little boy. He’s active, he goes
with me everywhere. He trains with me at the gym. He’s been doing
it, just he and I, and trying to make it happen and
I don’t want people to see my pictures or see me stage
perfect or whatever and think, “Oh, I could never do that
because I’m going through this in my life.” Everybody has a
story, everybody. Life’s hard. So if I can be an inspirational
voice or tool for them to be better then I want to. I want to use that. I don’t want it
to go unnoticed. I competed in Figure 3 years ago
and ever since then I’ve just been really training a lot,
heavy weights and my quads are over-developed. I’m used to Figure and I like
to train that way so I wanted something that would
really embody how I train and that was real. I didn’t like to be
restricted when I trained. As like a Figure athlete in
bodybuilding where you could set some reps for an
esthetic purpose. I wanted performance. I’ve recently within the last
3 months transitioned completely into CrossFit but if you’d
talked to me 4 months ago, you would have thought
that would never happen. Now I don’t go
anywhere without my nanos, my Olympic lifting
shoes, or a Crossball, my straps. Once I finally looked into
what CrossFit really is, I had to do it. I walked into
Blackfin CrossFit in Jacksonville, Florida, and
I walked up to the owner and I said, “I want
to do CrossFit. I want to compete in CrossFit.” And he’s like, “Well, how long
have you been doing CrossFit?” He’s like, “You look like
you’ve been doing CrossFit.” And I was like, “Never done
CrossFit but I want to compete in CrossFit.” And he’s like, “Okay,
let’s see what you got.” And 70 pounds I couldn’t snatch,
I looked like a 4-year-old trying to do something. I was humbled quickly with–I
thought I was strong until I tried to do CrossFit. So my training now is a program
training where I do several workouts through the day. I go in really
early in the morning. About 3, 4 days a week
I do a long row. I’ll row anywhere from
2K to 10,00 meters. I do a lot of running. Those are my forms of cardio. I’ll do long runs. Anywhere from 6-,
8-, 12-mile runs. I do a lot of skill training. I’m really trying to
learn the Olympic lifts. And one lift, you can do it from
several different positions so just trying to master
those from every point. All the squats,
all the big lifts, I do that separate
from–and I WOD. I do several different WODs. I try to get programmed in
something I’m very weak at in the middle of a
WOD to highlight it. CrossFit’s great for me
in my personal opinion. It was great to show my
strengths but it definitely highlights all my weakness. I think the constant challenge
of CrossFit’s made me really just love it. Every day I want
to lift heavier, move faster, jump
higher, more pull-ups. There’s never,
like, “I’ve made it,” in CrossFit. I think no matter where you’re
at in CrossFit you can always be better and you
always want to be better. You’re competing
against the clock, you’re competing against
yourself primarily and you’re competing against
everybody else. CrossFit changed my life. It gave me the competitive
aspect that I wanted again. It gave me that sense
of camaraderie with the other CrossFitters. Anywhere you go, you
can see CrossFitters, or the box that you train at. And it also gave me
new goals. Every day I have
a new goal. In my opinion,
fitness is strength, the flexibility,
endurance, all those things, not just a picture that says
I’m fit ’cause you might not be. I want someone to say, “Put
that 400 pounds and pick it up, or “300 pounds on your
back and stand up with it.” That to me is beautiful and it’s
strong and it’s–and nobody else can tell me that. I only eat to either fuel
or refuel for my workout. I don’t say, six times
today I’m gonna eat. I plan what I’m gonna
eat off of how I trained. So if I’m not training
that day, of course, I still eat but it’s just
very limited or it’s probably something smaller scale
than what I would eat if I wasn’t training. Also I believe in
the 80-20 rule, 80% of the time
you need to eat for, you know, functional purposes,
of refuel or for hunger, and at 20% of the time,
nutrition is a social thing, you go out to dinner with
friends and there’s something extra yummy and
you want to try it, like, 20% of the time, you
know, unless you’re really, like, dialing in to
compete in something. So my son, I let him, every
time we go to the grocery store, he knows, he gets to
pick his one treat. And I call that–I
don’t like that dirty, filthy word of cheating, like,
you can cheat on a lot of things in life but I don’t think that
nutrition should be something associated–does
something with your mind, therefore, if you ever fall off
that wagon and you eat something that looked so tempting then
you feel like you just failed. “I just cheated.” Instead, I treated
myself to, you know, the Company office party that
had those nice yummy cupcakes and then you just say, “Oh, I
guess I can’t treat again later in the week.” I think people go away from good
intention when the convenience is there for something that’s a
little bit more handy and–the drive-through and they don’t
want to go home and they got all the kids in the car and they’d
just rather make it happen. One trip, they pull in and all
the kids are fed before–they’ve even eaten before you got home. So I don’t ever
leave the house without food, ever. Things I pack in my
bag, I have chickens, I do tunas, I do
nuts, I do Larabars, I do carrots in
baggies, stuff like that. I cut celery up, I chop
up a bunch of vegetables and put them in. Avocadoes I like to eat, they’re
not very handy to carry around an avocado but I do like to. One of my favorite
recipes, cucumber salad. It’s just dill, lime, sesame
seed and cucumbers and it takes literally, like, 3 minutes. You can always control
what you put in your mouth, always. Nobody forces you
to eat poorly. So if that’s one thing that
you control when you have all these other uncontrollable
elements in life, you should take the time
to, 80% of the time, to eat the right things. I like to use the analogy, DTS. Diet, Train, then Supplement. Supplements
should fill in blanks. I think supplements are
definitely things that should be used by everybody. So the biggest thing is to
figure out what your body’s naturally not producing enough
of or where you might be losing it during your training
and supplement that back into your nutrition. So for myself,
what I supplement, I supplement quite a few things. I take fish oils. I take whey, a whey isolate. I normally take that
post-workout immediately after I’m done training or I
take it when I’m on the go. I like to use it in cooking too. I like to throw whey scoops
in to make pancakes with almond flour, throw whey,
to have a complete meal. I take in HMBs, I
do ZMAs at night, CLAs and, of course, I take in
all my micro minerals so I do a multivitamin but I make sure I
get enough zincs and seleniums and all those micro
minerals that you need. Now I do so much of performance
stuff so I’m not just training for strength. I train for endurance so there’s
different things I take in, you know,
fast-absorbing carbohydrates, so products that have
fast-absorbing proteins and slow-digesting proteins fill
me up or to continue to fuel me through those long
workouts that I have. So it has changed and also I
did a lot of more pre-workouts, like, caffeine
stimulants throughout the day. Now I really try to cut back
when I’m not training so that when I–’cause I train so much
and so hard with CrossFit that I try to use those stimulants
definitely around the times that I’m going to work out. With casein protein at night, I
love to make ice cream with it. So I take almond milk
and casein and I mix it. Sometimes I only make it to the
pudding stage and I don’t get it into the freezer ’cause I’m
that hungry but if I can, I leave it in the freezer for
about 10 minutes and it’s just perfect consistency to
eat it like ice cream. And supplements can be expensive
so make sure you’re taking in what is good, that can
balance into your budget, what can balance in for
specifically what you’re doing for training. Or call me and I’ll send you
a whole bunch of free stuff. I never want anybody to look
at my story and ever feel sorry for me. I don’t see myself as this
incredible person or somebody that has even done
anything extraordinary. I just feel that I am
a normal, very normal, person that has challenges that
I’ve been through and challenges that are still unseen to
me–just like we all have. When I was in the Marine Corps,
I sat in this class and there was this crusty First Sergeant
and he sat up there and told us, “Motivation. The worst word I’ve ever heard.” He’s like, “It’s like a shot. You take it,
everybody’s happy, runs around, and then after it’s wore off
you’re either worse than you ever were or you have this
really bad hangover from it.” And I was like, “This guy
just likes to run his mouth. Like, that doesn’t
make any sense.” Then he came back
with and he said, “Instead, look for something
that inspires you ’cause being inspirational, that
can last a lifetime. It could be listening to someone
talk for 5 minutes and be like, ‘They did that. I can do it too.'” So I try to
find things that I’m inspired by and I try to, you know, set
an example of things that are inspirational and achievable. I’m definitely achievable and
I’m not something to think that there’s anything beyond that. So just take your goals. If you’ve got to write ’em down,
stick ’em places that you see ’em and remind yourself
often of why you’re doing what you’re doing. And always stay true to that. I’m Stephanie Toomey and if you
want to contact me further or follow me, you can
follow me on BodySpace. My BodySpace name is
ST14SuperGirl or Twitter, Stephanie_Toomey, or you can
find me on TrueStrength.com on the Optimum Nutrition
True Strength website, or you can follow my
personal blog site which is just StephenieToomey.com. And for more videos
and content like this, come back to Bodybuilding.com. Holy!
[laughing]. He just got
drop kicked by a bird. That thing came
and sat on your head! [laughing].

60 thoughts on “Stephanie Toomey’s Training & Fitness Program – Bodybuilding.com

  1. Wow!! Get it girl. Way to be strong and overcoming adversity. Well, no excuses for me then. Great inspiration!

  2. Holy shit. She looks so young and she's been through so much. I hope it's just uphill from here on for her

  3. Wow she had a very tough life. But I am so happy she chose the right path and is doing positive things with her life. Such an inspiration and role model.

  4. I'm so sorry Stephanie for what you have gone through but just know you seem like an amazing mother and I strong independent woman you are a beautiful person and what doesn't kill us makes us stronger literally ! Lol take care

  5. Everyone has a story and you will be surprised how much your story can inspire anyone. This story was amazing. Good job Toomey

  6. Hi, have you tried "MuscLeader" (look on Google)? There you can watch a good free video featuring how to develop notable muscle mass easily whilst shedding fat at the same time. Fabian and many other guys enjoyed good results because of this strategy. It may work for you too.

  7. OMG!! Stephanie we served together in the marines.. Camp Pendleton 9th comm, I never got the chance to get to know u but its a great feeling knowing that we shared something.. U are so fit and healthy I never knew u were such a bad ass:) u inspire me, I wanna look and feel like u!!!

  8. Hi there, have you considered "MuscLeader" (have a look on Google)? There you can watch a nice free video explaining the best way to gain visible muscle mass fast while losing fat at the same time. Ryan and plenty other guys experienced great success by using this strategy. Hopefully it will help you as well…

  9. Hi there, have you considered "MuscLeader" (have a look on Google)? There you can watch a nice free video explaining the best way to gain visible muscle mass fast while losing fat at the same time. Ryan and plenty other guys experienced great success by using this strategy. Hopefully it will help you as well…

  10. You're right. You are smart if you understand you need to eat right at your age to kill your belly.

    Listen My international body building trainer also recommended this 7 food elements to kill your fat belly.

    worth watch here now bit.ly/1gbSJCA?=mlhjs

  11. Hi there, have you heard of "MUSCLEADER (just search Google)? On their website you can watch a smart free video explaining how you can build notable lean muscle quickly whilst dropping excess fat as well. Fabian or many other guys like him had good success because of this technique. Perhaps it will help you out also.

  12. Amazing story.  Seems unfair that some have so much bad that happens to them.  Love her story and how she turned it around.

  13. You've come a long way baby you must have gotten your strength from your mother I am a woman over 50 I love fitness but Finance stressful trying to find what works for me in due to my daughter living with me not to mention with her three children I play a bigger role in their life then being just a grandmother when I want to get out and workouts you are an inspiration and I'm glad that your life work out for you I also find you to be a motivation thank you

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