Deanne Murphy - WNBF Pro

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How Did You Get Started?

I was always interested in Bodybuilding and bodyshaping but I took it seriously when I was working as a Glamour/Bikini model and decided to compete in a local country Sports Model Comp.

The President of WNBF in the Asia Pacific Region, WNBF Pro and now my mentor Danny Chau was judging and took notice of me and took my aside and asked me if I would like to train with him to learn about Body Shaping and the Bodybuilding Sport.

Of course I couldn’t say no as he was a International Natural Bodybuilding Champion.

I became so inspired by Danny and decided to take up competing in Figure in 2007 and competed at the WNBF Worlds in New York City as a Pro after winning my card and was hooked from then.

What Made You Want To Achieve Your Goals?

I wanted to do something different other than bikini modelling and see how far I can push my body and see what differences I can make with it. Then I re-assessed my goals after I achieved many wins as a Sports Model and decided to push to the next level in Figure. Then the next goal I had was to win a WNBF Pro card and then the ultimate goal of World Pro Figure Champion.

I also become very inspired by other Athletes in the Bodybuilding world and thought if they can do I can!

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Pro Model Workshop:

I own Pro Model Workshop... Stage Coaching and Personal Training business  that has grown in the past year with lots of new sports models and Figure athletes doing very well.

I have attached a couple of pics above of the group I had prepared for the last WNBF NSW TITLES in Sep 2011.

I travel with them to all of the comps and I coach girls all over Australia.
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Competition History


WNBF Fitness Model Fem-Tastic 2007 - Overall Winner

WNBF Fitness Model Sydney Titles 2007 - 2nd Place

WNBF Asia Pacific Figure Champion October 2007- Overall Winner

WNBF World Championships New York 2007 - 5th Place

WNBF Kansas City International 2008
5th Place

WNBF Asia Pacific 2008 - Overall Winner

WNBF World Championships New York 2008 - 2nd

WNBF Asia Pacific 2009 - Overall Winner

WNBF World Championships New York 2009 - Overall Winner		 Deanne_Murphy_8

Travelling in 2011 with the WNBF WORLDS TEAM:

I am the Assistant to Hayzer Cayli the WNBF ASIA PACIFIC PRESIDENT and we travelled last year 2011 to New York city to help support our Aussie WNBF team compete in the World stage.

I personally assisted the girls from early morning cardio to comp prep the last week, registration, tanning and making sure make up and hair was perfect so they were at their best for the stage.

I do like being involved if im not competing as it allows me to keep in touch with everyone and the new talent coming in.

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What Is Your Training Philosophy?

I do believe its mind over body and anything you put your mind to you can achieve it against all odds. Everyone wants to be the next world champ and champions can be beaten so in order to succeed to the best of your ability to make your own personal dreams come true your training should be the number one priority even if you have to sacrifice that special Saturday night dinner with friends or that exciting skiing weekend away to the snow.
Training is where you can make a difference. The key is to train hard! There can't be any wasted time in the gym. Listen to your body and knowing when you are pushing your limits as everyone is different and must trust your own judgments and of course a trusted recognized trainer to help you achieve your training goals.

Goals for 2012:

I have started comp prep for 2012 WNBF WORLDS NYC which will be a long road ahead but I am dying to get back up on the stage after having two years down time with building my Stage Coaching Business ...Pmw.

I also plan to move more full time into Personal Training that is one of my career goals at this stage due to my passion and wanting to keep learning and growing in the industry.

What Workout Plan Did You Use?

The plan thats best worked out for me is one that is high intensity and drop sets and super sets are incorporated.

I train legs two days per week, normally Mondays and Friday - focusing on hams, calves and glutes on Monday and quads, calves and glutes on Friday. I train Shoulders and Chest on Tuesdays, Biceps and Triceps on Wednesdays and Back on Thursdays. Abs on every third day and I enjoy training on Saturdays on parts that I find that need attention. Cardio is five days a week and increases when I am preparing for a competition. I usually have one day off a week.

I do incorporate some Cross Fit style training including circuit such as : 5x Chin ups, 10x push ups and 15x air squats (no weight) and I do this for 20mins for conditioning.

What Are Your Favourite Exercises

I do enjoy training Shoulders so I would say: Rear Delts and Military Press.


What Is Your Philosophy on Nutrition?

'You are what you eat'.. I am a firm believer of this quote. Nutrition is everything in the way you end up looking for a show and if you don’t know your body and what your body needs then you wont be at your best potential. I focus on a high protein diet as like all Figure Athletes but I make sure I am providing my body with minerals and vitamins through tablet form such as Vitamin B so that my body will perform at its best.

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What Nutrition Plan Worked Well For You?

Best plan for me would be something like this:

My five to six meals per day normally consist of Protein: Egg whites, protein shakes, tuna/Fish, lean red meat, Chicken. Carbs: Rye wraps and Oats for Breakfast with berries, lots of salads and veggies, Sweet potato/Yams.

I consume natural fat of small quantity such as Almonds and Avocado. I don’t measure my food I know exactly whats in what and as comp season comes around to lean up I do cycle my carbs from day to day.

What Supplements Have Worked Best?

Protein Synergy 5, Glutamine, and Creatine. I also take Vitamin b and Liver tablets

Why Do You Love Fitness?

I love Fitness as it provides me with a positive outlook on life I feel good and look good and I would lost in life if I didn’t feel fit. Gives me an outlet to stress going on in life in general.

What Helps You Stay Motivated?

To maintain a lean body, clean skin and that glow that you get from burning energy through exercise.

What Are Your Future Fitness Plans?

After winning Pro Figure WNBF World Title in 2009 my next plan is to see if i can prepare myself to be competitive enough to make a come back in 2011 to win the WNBF Pro Figure World Title.
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Any Tips For Others?

To successfully prepare for a figure competition, it is important to have at least a full year of good solid weight training under your belt. It is ideal to have a decent foundation built so you can properly sculpt the muscles for beautiful stage presence.

Doing your homework is also a huge part of figure competition preparation and success. This type of homework can include a number of areas including attending figure contests, taking photos and videos of contests to study, learning the figure poses and practicing them, taking photos and videos of your posing, learning what style and color posing suit best expresses your body type, skin tone, and hair color, finding out what the judges are looking for, etc.

Faviorite Competitors and Idols?

Ava Cowan, Marcus Ruhl, Dennis Wolf and Monica Brant.


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