WBFF Pro Fitness Model Melissa Leigh Morrison Talks With Simplyshredded.com

Quick stats:

Age: 31
Height: 5’6” – 167 cm
Weight: 128 lbs. – 58 kg

How did you get started with bodybuilding?

I started out cheerleading for the CFL Calgary Stampeders and began training to stay fit for the field. This made me fall in love with fitness in general and I went onto competing in my first show at the age of twenty. I really enjoyed the thrill and challenge of stepping on stage and I even entered many more fitness competitions after having my daughter in 2006.

I now compete in Pro Fitness for the WBFF and absolutely love it!

Where does your motivation come from?

I am always motivated by seeing fellow friends accomplish their training goals and seeing them transform and succeed. I also have an amazing coach, Nathan Harewood, who has been coaching me for many years and helping me achieve my goal physique. I believe in pushing myself. I won’t allow myself to do a half ass workout! Seeing results is also very motivating.

I love a challenge and always try to push myself to higher limits every time I step into that gym.

What workout routine has worked best for you?

Full Routine:

Monday: Chest/triceps

Pushups – 1 X 50
Dips – 1 X 50
Cable Fly’s – 4 X 12-15
Close Grip Push-ups – 4 X 12-15
Flat Bench Dumbbell Fly’s – 4 X 12-15
Rope Pushdowns – 4 X 12-15

Tuesday: Back/abs

Chin-ups And Pull Up Training
Bent Over Dumbbell Row – 4 X 12
Seated Single Arm Cable Row – 4 X 12-15
Hyper Extensions – 4 X 20 (with A Medicine Ball)
Wide Grip Pull-down – 4 X 12-15
Hanging Leg Raises – 3 X 10
Crunches – 3 X 10

Wednesday: Legs

Bar Squats – 4 X 12
Walking Lunges – 4 X 30
Jump Squats – 4 X 20
Lying Down Hamstring Curls – 4 X 15
Deadlifts – 4 X 15
Seated Hamstring Curls – 4 X 12-15

Thursday: Shoulders

Side Lateral Dumbbell Fly’s – 4 X 12-15
Front Dumbbell Raises – 4 X 12-15
Rear Fly’s – 4 X 12-15
Seated Shoulder Press – 4 X 12-15
Cable Side Raises – 4 X 10

Thursday: Interval Training

10 minute warm up
20 minutes HIIT sprints
10 minute cool down

Friday: Rest

Day off

Saturday: Legs

Bar Squats – 4 X 12
Walking Lunges – 4 X 30
Jump Squats – 4 X 20
Lying Down Hamstring Curls – 4 X 15
Deadlifts – 4 X 15
Seated Hamstring Curls – 4 X 12-15

Sunday: Interval Training

10 minute warm up
20 minutes HIIT sprints
10 minute cool down

If you had to pick only 3 exercises, what would they be and why?

Squats: As they burn an incredible amount of fat and are great for shaping the lower body.
Dumbbell Rear Fly’s: Because they tone the shoulders and help give them a 3D look.
Hanging Leg Raises: This exercise really helps keep the tummy tight.

What is your diet like?

I eat a high protein, moderate carb, and moderate fats diet with as many green leafy vegetables as possible.

Daily Diet:

Meal 1: ¼ cup of Oats, 6 Egg Whites, Spinach & 10 Almonds
Meal 2: ½ cup of Quinoa, Wild Rice, Yams or 4 oz. of Chicken & ¼ of Avocado
Meal 3: ¼ cup of Rice, 4 oz. of Chicken or Fish or Extra Lean Beef & 2 cups of Spinach
Meal 4: Chocolate Protein Powder with 1 tbsp. of Natural Peanut Butter
Meal 5: 3 cups of Spinach or 6 Asparagus Spears with 5 oz. of Lean Meat & a bowl of Salad
Meal 6: 1 scoop of Protein, Egg White Omelette with 1 cup of Spinach and ¼ Avocado