I'm a two time world bodybuilding champion and this is how I work it.

我是兩屆世界健美冠軍，這是我的工作方式。

I'm going to take you through 24 hours of my beauty and wellness routine.

我將帶你瞭解我24小時的美容和健康程序。

I started in bodybuilding in 2013 I became a pro in 2014 And in 2015 I won my first bodybuilding championship.

我在2013年開始從事健美運動，在2014年成為職業選手，在2015年贏得了我的第一個健美冠軍。

People don't always associate bodybuilding with beauty and that is what I feel my platform is responsible for.

人們並不總是將健美與美麗聯繫在一起，這是我覺得我的平臺所負責任的地方。

When people think about bodybuilding, they don't think about a beautiful woman, they think about this big, huge rough guy, but I'm here, I'm here to show that you can do both.

當人們想到健美時，他們不會想到一個美麗的女人，他們想到的是這個巨大的、粗獷的傢伙，但我在這裡，我在這裡表明你可以做到這兩點。

You can have the body, the brawn and the beauty that you want.

你可以擁有你想要的身體、體力和美貌。

Good morning.

上午好。

It's time to get up people 3 50.

現在是時候起床了，人們3個50歲。

I know I know this is the life that we lead.

我知道我知道這就是我們的生活。

Welcome to my room, my Lord.

歡迎來到我的房間，我的主人。

The reason why I get before I am, I want to make sure that everything is put together when I meet and greet my clients.

我之所以在我之前，我想確保在我會見和迎接我的客戶時，一切都準備好了。

It's really important for me to be able to come off as strong, beautiful and feminine when you're carrying around all this muscle.

對我來說，當你帶著這麼多肌肉的時候，能夠表現出強壯、美麗和女性化，這真的很重要。

One of the first things I like to do is get my super greens right packed energy boom boom.

我喜歡做的第一件事是讓我的超級綠色植物正確地包裝能量轟轟烈烈。

Super greens, half bottle of water with little crystal light in a those greens sometimes can be a little strong, so welcome to my day.

超級綠色，半瓶水加一點水晶燈，在那些綠色有時會有點強烈，所以歡迎來到我的日子。

People cheers as I staggered to the bathroom and I use my charcoal Colgate toothpaste and use my toothbrush brushing my teeth away, hoping that I could just get a couple more winks of sleep and then I look up and I'm just saying like what am I about to do to this face and it needs moisturizer.

人們歡呼著，我踉踉蹌蹌地走到浴室，我用我的木炭高露潔牙膏，用我的牙刷把牙齒刷掉，希望我可以多睡幾下，然後我抬起頭，我只是說像我要對這張臉做什麼，它需要保溼劑。

What I do.

我做什麼。

Immediately come out the shower.

立即從浴室出來。

I use my facial moisturizing lotion SPF by sarah.

我使用我的面部保溼乳液SPF，由Sarah。

They, this Vegas heat is no joke but you should always use a moisturizer with SPF.

他們，這個拉斯維加斯的高溫不是開玩笑的，但你應該始終使用帶有SPF的保溼霜。

The next thing is my palmer's cocoa butter formula skin therapy and I just spray this all over.

接下來是我的Palmer's可可脂配方皮膚療法，我只是把這個噴到全身。

So after I get dressed and get on my shoes and I get ready I go into my kitchen and I make my egg white smoothie.

是以，在我穿好衣服，穿好鞋子，準備好之後，我走進我的廚房，做我的蛋白冰激凌。

It's consists of 10 egg whites.

它是由10個蛋清組成的。

I have a scoop of protein, coconut oil for a little M.

我有一勺蛋白質，椰子油的小M。

C.

C.

T.

T.

Focus and a little bit of nuts.

專注和一點點的堅果。

I'm a laying salt to taste and a little bit of splendor as well.

我是一個躺著的鹽的味道，也有一點點的輝煌。

It's blended for about 60 seconds in my ninja.

它在我的忍者中混合了大約60秒。

I put the top on.

我把上衣穿上了。

I'm ready to go inside the car.

我已經準備好進入車內了。

I'm chugging down my shake, I'm eating my almonds and it takes me about 30 minutes to get to the gym to meet my first client.

我喝著我的奶昔，吃著我的杏仁，花了大約30分鐘到健身房去見我的第一個客戶。

My first client is at five a.m. It's a lot of sacrifice that um embody building that you do the discipline and consistency of bodybuilding that it requires to look at an elite level.

我的第一個客戶是在早上五點。這是一個很大的犧牲，嗯體現建設，你做的紀律和一致性的健美，它需要看在一個精英水準。

There are pros and cons to it.

有利也有弊。

You know there's things where you can end up looking great, Your body looks awesome.

你知道有些事情你最終可以看起來很好，你的身體看起來很棒。

But then you also can feel really neglectful for the people in your life.

但這樣一來，你也會覺得對你生活中的人真的很忽視。

And so you can also think about, oh, I'm disciplined and I'm consistent with my body building, but you're missing out on the things that you know, could matter to your family.

是以，你也可以想一想，哦，我是有紀律的，我對我的身體建設是一致的，但你錯過了那些你知道的，可能對你的家人很重要的東西。

Once I'm done with my first client around seven o'clock, that's when it's time for my next meal.

一旦我在七點左右完成了我的第一個客戶，那就是我吃下一頓飯的時候了。

Okay guys, it's a little bit past seven o'clock and so now I'm home and so you know what that means?

好了，夥計們，現在是七點過一點，所以現在我回家了，所以你們知道這意味著什麼？

It's coffee time.

現在是咖啡時間。

Well that's making, I'm going to make my first meal and that is bison with a little bit of black bean and some eggs.

好了，這就是製作，我要做我的第一頓飯，那就是野牛肉加一點黑豆和一些雞蛋。

These are like my favorite fellows, beans, 13, 3 eggs.

這些就像我最喜歡的研究員，豆子，13，3個雞蛋。

The biggest thing about body building is your nutrition.

修身的最大問題是你的營養。

My nutrition consists of four meals and two snacks a day totaling about 25 to 3300 calories meal prep is the paramount of bodybuilding.

我的營養包括每天四頓飯和兩頓點心，總熱量約為25至3300卡路里，備餐是健美的首要任務。

You have to get the food in.

你必須把食物送進去。

I meal prep twice a week, a lot of fish, a lot of chicken, a lot of eggs and vegetables.

我每週準備兩次膳食，大量的魚，大量的雞，大量的雞蛋和蔬菜。

A lot of times.

很多時候。

People just think that we choose choke and swallow our food that you don't have to love your food.

人們只是認為，我們選擇噎住併吞下我們的食物，你不必愛你的食物。

The successful thing I've known make your food taste good.

我所知道的成功的事情使你的食物味道很好。

I vacuum seal all my food.

我的所有食物都是真空密封的。

My meal preps.

我的備餐。

I've had it for probably 10 years and has never failed me.

我擁有它大概10年了，從未讓我失望。

So when I put it in, seal it up, open it, cut it and put it in the microwave.

是以，當我把它放進去，密封起來，打開它，切開它，然後把它放進微波爐。

It's just so fresh.

它只是如此新鮮。

Around 10 a.m. Is the time for me to train myself.

上午10點左右是我訓練自己的時間。

I train about 20 hours a week, seven days a week.

我每週訓練大約20個小時，一週七天。

It consists of 2 to 3 times, going back to the gym back and forth each day, depending on my energy levels.

它包括2到3次，每天往返於健身房，取決於我的能量水準。

Another thing that people think is that you have to stay in the gym for hours at a time when you really normally just have to give yourself Adequate 45 minutes of high intensity training to really get the job done.

人們認為的另一件事是，你必須在健身房裡呆上幾個小時，而你通常只需給自己充分的45分鐘高強度訓練就能真正完成任務。

Another tool for bodybuilding, as far as weight training goes, that I do is cryotherapy.

就重量訓練而言，我做的另一個健美工具是冷凍療法。

I do my cryo therapy once a week.

我每週做一次冷凍治療。

No.

沒有。

Mhm.

嗯。

The cryotherapy helps with joint pain or inflammation.

冷凍療法有助於治療關節疼痛或發炎。

If you have a problem when it comes to the movement of your body or the functionality, try a little cryotherapy, you can see how cold I am.

如果你在身體運動或功能方面有問題，可以嘗試一下冷凍療法，你可以看看我有多冷。

Red light therapy is.

紅光療法是。

Uh something I use probably 4 to 5 times a week.

呃，我每週可能會使用4到5次的東西。

Uh It's something that makes you feel like you're just ready to go to the gym wherever you feel exhausted, You feel tired, you happen that red light bed for 15, 12 minutes and you feel like a new person underwear right there.

呃 這是讓你覺得你只是準備去健身房的東西，無論你在哪裡感到疲憊，你感到疲憊，你發生那個紅燈床15，12分鐘，你感覺像一個新的人內衣就在那裡。

The basic, like you're just in a really forms get to the men By a 10 year old Children, it's blank.

基本的，就像你只是在一個真正的形式得到的男人 由一個10歲的孩子，它是空白。

Oh man, I'm reading this right like this.

哦，夥計，我就像這樣讀著這本書。

I promise you, you feel amazing with red light therapy and your skin just looks, I mean I am 42.

我向你保證，使用紅光療法後，你會感覺很神奇，你的皮膚看起來就像，我是說我42歲了。

My skin looks absolutely amazing.

我的皮膚看起來絕對驚人。

Toot and horns here.

這裡有嘟嘟聲和喇叭聲。

So, so here we are, right here at my favorite place to be to help keep my face looking super super nice and plump and full and feminine is my place at the do rows salon because when you're a body builder, you drive your body fat so so, so low and when you're dropping the body fat on the body, the fat on the face goes away first and then you're like, what do you need to do?

所以，所以我們在這裡，就在我最喜歡的地方，以幫助保持我的臉看起來超級超級漂亮、豐滿和有女人味，是我在做行沙龍的地方，因為當你是一個健美運動員，你把你的身體脂肪開得那麼那麼低，當你在身體上的脂肪下降時，臉上的脂肪首先會消失，然後你會想，你需要做什麼？

You need to see an aesthetician to re plump and put in those pillars so you can re feminized your face.

你需要去見一個美容師，重新豐滿並放入那些支柱，這樣你就可以重新使你的臉部女性化。

It's just gonna happen.

它只是會發生。

You drop body fat, the fat in your face is going to go to, here's the before, it's still gorgeous, but she's gonna make it better.

你減少身體的脂肪，你臉上的脂肪就會變成，這是之前的情況，還是很華麗，但她會讓它變得更好。

I go twice a year to reframe my face into a way in the shape that's similar to what it is before I start cutting for a bodybuilding competition.

我每年去兩次，把我的臉重塑成與我開始為健美比賽進行切割前的形狀相似的方式。

One of the biggest things that I would say that contributes to bodybuilding success is making sure that you know how your body moves and how your body sits at rest and that means that you need a physical therapist or a chiropractor to look at you.

我想說的是，有助於健美成功的最大事情之一是確保你知道你的身體如何運動，以及你的身體在休息時如何坐著，這意味著你需要一個物理治療師或脊椎按摩師來看看你。

So I go to a chiropractor every two weeks or so to make sure that my body is still functioning and still moving and the way it should be.

是以，我每兩週左右去看一次脊柱按摩師，以確保我的身體仍在運作，仍在運動，而且是以它應該有的方式。

So after I'm done with my cardio, my high intensity training I go back home and it's time for me to be able to take off all these dirty sweaty clothes and cap in the shower.

是以，在我做完有氧運動、高強度訓練後，我回到家裡，是時候讓我能夠脫下所有這些髒兮兮的汗水衣服，在浴室裡蓋上帽子。

I'm going to first exfoliate, this is a little silicone scrubber and it's just to get the dead skin off just so my skin coat nice and vibrant shampoo, my hair once a week kicks oil shampoo by O.

我首先要去角質，這是一個小的硅膠擦洗器，它只是為了把死皮弄掉，只是為了讓我的皮膚塗層漂亮和充滿活力的洗髮水，我的頭髮每週一次踢油洗髮水由O.

G.

G.

X.

X.

I love and then of course the argon Morocco conditioner by O.

我很喜歡，然後當然是O.C.的摩洛哥氬氣護髮素。

G.

G.

X.

X.

And this is my oil filet, avocado oil body wash.

而這是我的油銼，牛油果油沐浴露。

I am off to take my shower and for a long time I didn't understand the importance of making sure that you had great hygiene that make sure that you moisturize your body correctly.

我要去洗澡了，在很長一段時間裡，我不明白確保你有很好的衛生條件，確保你的身體得到正確的滋潤的重要性。

Because I broke out my first couple of years in bodybuilding, I didn't understand why my skin was acting the way it was.

因為我在從事健美運動的前幾年就爆發了，我不明白為什麼我的皮膚會出現這樣的情況。

It was because I wasn't given that the love and the attention that it needed.

這是因為我沒有得到它所需要的愛和關注。

So this is my lunch, it's um a curry chicken and I get this curry rub is very low in sugar.

是以，這是我的午餐，這是一個咖喱雞，我得到這個咖喱擦是非常低糖的。

I used to um cook my chicken and then when I cook it I package it and vacuum seal it in an individual package And so here it is how I really try to bring out the femininity and bodybuilding is really wanted to make sure that people get that.

我曾經嗯煮我的雞肉，然後當我煮它，我把它包裝和真空密封在一個獨立的包裝，所以在這裡，我真的試圖把女性的魅力和健美是真的想，以確保人們得到。

I am a woman and I love girly girly stuff.

我是一個女人，我喜歡女孩子的東西。

I am always in makeup.

我總是在化妝。

It's just one of those things that I don't want someone to feel like they have to show, associate me with something hard and rough.

這只是其中的一件事，我不希望有人覺得他們必須展示，把我與一些硬的和粗糙的東西聯繫起來。

One of the things that I like to do is the kiss false Cara's the ones that go under the eyelash.

我喜歡做的一件事是親吻假卡拉的那些東西，即放在睫毛下面的東西。

They are my go to because it's just something that you use, you put the mascara on, you put the little lashes under and you look so natural.

它們是我的首選，因為它只是你使用的東西，你把睫毛膏塗上，你把小睫毛放在下面，你看起來如此自然。

Please don't zoom in.

請不要放大。

I'm not sure how good of a job I did but I am very quick at it and I do recommend it for everyone who doesn't want a big thick line strip on you.

我不確定我做得有多好，但我做得非常快，我確實向每個不希望身上有大的粗線條的人推薦它。

This is light, it's airy and I get compliments all the time.

這款衣服很輕，很透氣，我經常得到讚美。

I am a wig biologist.

我是一名假髮生物學家。

I have five different wigs that I can wear and the gym, they're already pre style.

我有五種不同的假髮，我可以戴著它們和健身房，它們已經是預設的風格。

Help me out in the morning.

早上幫我一下。

I already have my clothes laid out you know late right there in the chair and I already have on my wigs pre style.

我已經準備好了我的衣服，你知道的，就在椅子上，我已經戴上了我的假髮，準備好了風格。

So this is already pre stolen the bun.

所以這已經是預偷了包子。

I'm gonna show you what I do and head band.

我要讓你看看我的工作和頭帶。

Okay flower.

好的花。

Yeah, I love 20 foundation and the concealer.

是的，我喜歡20號粉底和遮瑕膏。

Now we're going in with my foundation because this is just a really quick foundation by Fenty beauty.

現在我們要用我的粉底，因為這只是Fenty beauty的一個非常快速的粉底。

Oh I love this foundation.

哦，我喜歡這個粉底。

So I go along with my highlight by MAC, my MAC studio fix.

所以我順著我的MAC高光，我的MAC工作室修復。

So I'm just going in there highlight.

是以，我只是在那裡突出強調。

I do the same look for my eyes.

我為我的眼睛做了同樣的造型。

This just a little brown.

這只是一個小的褐色。

I use the born to run urban decay palette.

我使用的是天生的Urban decay調色板。

I love this one on a little Kloss.

我喜歡小克勞斯身上的這件衣服。

This is L.

這就是L。

A colors, high shine.

一種顏色，高光澤。

Shea butter lip gloss.

乳木果油脣彩。

Yeah, I use a bill nye chestnut.

是的，我用的是比爾-奈的栗子。

Yeah, this is my Sasha, butter and butter cup my T zone area.

是的，這是我的薩沙，黃油和黃油杯我的T區面積。

It's been a little bit, I love to pull focus.

已經有一點了，我喜歡拉重點。

That's the point of having a physique this way is to pull focus to make people have a conversation, you know, to make people talk, I do love nails.

這就是擁有這樣的體格的意義，是為了拉動焦點，讓人們進行對話，你知道，讓人們交談，我確實喜歡指甲。

One thing I do not love about nails is when you go into a weight training room and you slam your nails on the weight and I broke two of them this weekend, slamming weight, hitting it and I just said, oh my God, I have to break it off.

我不喜歡釘子的一件事是，當你進入重量訓練室時，你把釘子摔在重量上，這個週末我摔斷了兩根釘子，摔重量，打它，我只是說，哦，我的上帝，我必須把它摔斷。

But that's just me.

但這只是我的看法。

People say, well margie, why do you have long nails?

人們說，好吧，瑪格麗特，你為什麼有長指甲？

I said, you know what a sister has to do what she has to do?

我說，你知道一個姐姐必須做她必須做的事嗎？

The beauty is in its beauty is pain.

美在它的美是痛苦。

Sometimes I'll take this, this is warrior pain here.

有時我會採取這種方式，這裡是戰士的痛苦。

Okay, so once it's time for me to actually do some real work and I get to be able to put on some girly clothes and everything else.

好吧，一旦到了我真正做一些真正的工作的時候，我就可以穿上一些女孩子的衣服和其他東西了。

I can sit down at my computer and start working my nutrition and meal plan and work out plans for my clients that takes normally about the rest of my day, around 23 30 to 4 o'clock, Making sure I get to network with them and talk with them and do their body checks 3:00, I'm finished with my my work work, my like I have to sit down my office work and that's the time where I pick up my son and he comes with me to the gym to start filming my workout routines.

我可以坐在我的電腦前，開始為我的客戶制定營養和膳食計劃以及健身計劃，這通常需要我一天的其餘時間，大約在23點30分到4點鐘，確保我與他們建立聯繫，與他們交談，並做他們的身體檢查 3:00，我完成了我的工作，我喜歡我必須坐下來辦公，這是我接我兒子的時間，他和我一起去健身房，開始拍攝我的鍛鍊程序。

So the first thing I'm gonna do today and move your arms and I'm gonna start with chest three sets of best Around 45 65 and he loves to help me film for my social media um projects and things that I want to do for the future.

是以，我今天要做的第一件事是移動你的手臂，我要從胸部開始，三組最好的45 65左右，他喜歡幫助我為我的社會媒體嗯項目和我想為未來做的事情拍攝。

You know, there are so many stereotypes and misconceptions about women's bodybuilding one that were violent or angry were rough, we're hyper sexualized, were unable to have Children were incapable of nurturing.

你知道，有這麼多關於女性健美的刻板印象和誤解，一個是暴力或憤怒是粗暴的，我們是過度性的，是不能有孩子是不能養育的。

So there's a lot of things that today's by builders are really able to show through social media that we are, we have families that we have love in our life that we can, you know, cherish and be help to people out there in different ways.

所以有很多事情，今天的建設者真的能夠通過社交媒體展示我們，我們有家庭，我們有生活中的愛，我們可以，你知道，珍惜並以不同方式幫助人們。

So I'm really, really thankful for the social media that we have today to be able to express that around 57 o'clock, I would say that we're still in their training, finishing up a couple of things, you know, the look and lollygagging I guess that you could say after our evening training we head home, watch a favorite show, probably say that bachelor on Mondays and different true crying.

所以我真的非常感謝我們今天的社交媒體，能夠表達57點鐘左右，我會說我們還在他們的訓練中，完成了幾件事情，你知道，的樣子和lollygagging我猜你可以說我們晚上訓練後，我們回家，看一個最喜歡的節目，可能說，單身漢在星期一和不同的真正的哭。

My last meal is another egg white shake is another probably 10 egg whites depending on if I want to do something a little bit thicker, I'll stick a two tablespoons of peanut butter, maybe a little bit of a banana, something really, really kind of makes me feel like I'm having something good, A lot of ice splenda and Himalayan salt is after I ripped the wig off my head or whatever I'm wearing that day and I'm tossing in whatever clothes in the corner before I have to get to wash them.

我的最後一餐是另一個蛋白奶昔是另一個可能是10個蛋白，這取決於我是否想做一些更厚的東西，我會堅持一個兩湯匙的花生醬，也許一點點的香蕉，一些真的，真的有點讓我覺得我有好東西，很多冰芨和喜馬拉雅鹽是在我把假髮從我頭上扯下來或任何我那天穿的，我在角落裡扔在任何衣服之前我必須去洗它們。

I take my shower, I use a dove cleanser, I don't, when I normally rinse throughout the day, after a training session or my cardio session, I just do a normal rent.

我洗澡時，用鴿子牌洗面乳，我不，當我通常在一天中沖洗，在訓練或有氧運動後，我只是做一個正常的租金。

But then at the evening time I normally like to use something a little bit stronger like a dove men's wash, you know, to really be able to power through all the funk throughout the day, scrubbing extra really, really hard.

但到了晚上，我通常喜歡用更強一點的東西，比如鴿子牌男士洗面乳，你知道的，以真正能夠穿過一整天的所有汙垢，非常非常用力地擦洗。

Getting that, you know, fresh feeling, I use one of those body scrub rags.

為了獲得那種，你知道的，新鮮的感覺，我使用那種身體磨砂的抹布。

I normally pulling a big, huge t shirt, my hair is, you know, up and nice and braid it down, still wet so it's still in the towel and then I am vegeta out and ready to do it at 9:00 for another day.

我通常拉著一件很大的T桖，我的頭髮，你知道，豎起來，很好看，然後把它編下來，仍然是溼的，所以它仍然在毛巾裡，然後我是素面朝天，準備在9:00做另一天的工作。

So now that I'm done with my nighttime mask and my face already looks so glowy, it's time to add the moisture bag.

所以現在我做完了夜間面膜，我的臉看起來已經很有光澤了，是時候加入保溼袋了。

So I use the shea moisture overnight um daily hydration overnight.

是以，我使用乳木果水分過夜嗯日常補水過夜。

Face oil at this liberally.

在這一點上自由地使用面部油。

Uh, this one so I shine All right, okay, we are almost time for bed.

呃，這個讓我眼前一亮 好了，好了，我們差不多該睡覺了。

The most challenging part of my career is not taking it personal removing the emotion out of your the work that you do because you have to love the sport for the evidence of what you put in it, not what, how someone else will judge you based off of it.

我的職業生涯中最具挑戰性的部分是不針對個人，將情感從你所做的工作中移除，因為你必須熱愛這項運動，以證明你所付出的一切，而不是別人如何根據它來評價你。

The most rewarding part is looking like me.

最有價值的部分是看起來像我。

It's not the money.

這不是錢的問題。

I know a lot of times for women and women's body building.

我知道很多時候，對於女性和女性的身體建設。

The money Is really not equating to a lot right now for the men's championship, in the women's championship, it's 12 sent to the mail dollar.

現在，男子冠軍賽的錢真的不多，在女子冠軍賽中，有12美元的郵費。

So our competitions are at the same level.

是以，我們的競爭處於同一水準。

So you really just have to be like, this is my body and this is the reward.

所以你真的只需要像這樣，這是我的身體，這是我的獎勵。

You really have to cherish the work that you put in the physique is the reward.

你真的要珍惜你所付出的工作，體質就是回報。

So now I've got my shaking my belly, my vitamins, my stomach and I have a mission tomorrow to be the best me I can be in my head and now it is 1030 and it is time to say good night, goodnight allure, Thank you guys.