Training
The key to training is to often mix it up. Keeping you muscles guessing is more effective than doing the same routine day in and day out. Because everyone has different genetics, not every workout works the same for everyone. My trainer has proved to me that by focusing on an unconventional type of weight routine and supplementing it with a couple days of HIIT for my cardio, I can shape my body better than a tradition work out program. I often use plyometrics between super sets (circuit of 6) to keep my heart rate up.
Adjusting my workout routine depends on where my body is at a certain time and where I need to be by competition time. With a clean diet, I am able to get by without doing 7 days of cardio. I usually will get about 2-3 days a week (plus routine practice). I will increase this closer to a show, but not by much. I have found that if I train smarter, more intense, then I can spend less time in the gym. It makes my life more efficient which is so important when managing my time.
Lifting
I am a firm believer of plyometrics and dynamic movements incorporated into my training schedule. It gives me more power for my routines, builds endurance, and gives my physique great, feminine lines.
I spend a few days focused on plyos, and the other days lifting (both heavy and light). Girls often think they will get too "bulky" if they lift heavy. You will be able to shape your body, burn more fat, build lean, toned muscle and look fantastic when you add weight training to your exercise routine, especially when paired with a clean diet.
Cardio
I highly recommend HIIT, high intensity interval training. When done correctly, this is a fantastic workout. I usually perform my HIIT on a treadmill, but using a track would be better. I warm up with five minutes of jogging followed by a quick stretch. I proceed on the treadmill at around 5.5-6.0 mph for a minute before I start my first sprint. I will go all out (10.5-12mph) for 20 seconds and then reduce the speed of the treadmill back to a slow jog for about 40-60 seconds. I will repeat for about 15 sprints followed by a cool down and post cardio stretch. The whole process only takes about 25-30 minutes and the benefits from this type of training are plenty. You will increase your metabolism for about 24-hours post cardio, unlike a traditional steady state of cardio. Also, this type of training will increase one's fast twitch muscle fibers. It is great for building explosive energy, especially needed for preparing for a fitness competition.
Yoga
I love Yoga. I cannot get enough of it. I highly recommend taking at least one Yoga class a week. It helps increase flexibility and it forces us to relax and forget about our daily stresses. I take a fabulous yoga class a few times per week. I think I am becoming somewhat of an addict, but it is sooo wonderful to feel yourself getting more flexible every class!