Bethany Cisternino – Instinctual Training

Bethany Cisternino is one week away from the Fitness International in Columbus, Ohio. She shares how she’s mixed up her training and what she’s doing in the final days of preparation for one of the biggest shows of the year. Bethany hits on training more instinctual this year and why this prep has been her best yet.


Bethany Cisternino – 2013 Fitness International Contender

Hello Hardbody Peeps!

I can’t believe the Arnold is T-10 days! I actually fly out 1 week from TODAY! It is make it or break it time. No time for tired, pouting, or negative thoughts. If they creep in I turn up my music, put my head down, and push right on through. The next 7 days I will focus on fine tuning my physique. I will begin to back down my weights, meaning I will not train as heavy but incorporate more sets.

This is difficult for me because I get what I call gym ADD; after 3 sets of one exercise I’m ready for the next challenge! I usually do 3 sets (not including warm up) of about 5 exercises. This week I will do 4 or 5 sets of 4 exercises. This makes me focus on conditioning instead of size, roundness, or muscularity. Because it is conditioning week I have increased my cardio by 10 minutes a day. It doesn’t sound like much but as an entire week it is 70 minutes which is a lot!

Looking back at this prep I have to say I think it is my best to date. By best I mean happiest, fullest, and most energy. I didn’t follow a set meal plan or training regimen. Every day my meals changed based on how I looked and how I felt. Don’t get me wrong, I eat the same basic foods; whey protein, eggs, chicken, turkey, oats, rice, and sweet potatoes. However, the amounts of carbs and fats changed depending on my energy level and intensity of training. Over the years I have learned to trust my body and the process.

I truly believe that for women diet and training should be more instinctual than traditional. There may come a time when traditional is needed but as a science I truly believe that we can turn our bodies into metabolic machines without becoming cranky, miserable, “bleeps”.

The Arnold Classic is one of the most fun weekends of the year! I wish all the competitors the best of luck! See you next week to find out my competition essentials and what is in my “show bag!!”

Bethany Cisternino

Message me on twitter @Bfitness80 and see you soon!
For more information on the Arnold Sports Festival visit and use #ASF2013 in all your tweets.

Disclaimer: Reader discretion advised, please consult your physician before beginning any exercise or diet program.