You
don't need weights to get fit, but they may be beneficial if you
want a good shape for any part in a television series, the movies, or a
career in modelling.
Brooke Holladay Ence is a fitness model, and a CrossFit athlete from California U.S. She started her fitness journey as a professional dancer in her youth.
Brooke first tasted fame in 2015, after qualifying for the 2015 CrossFit Games. As an outsider, she astonished the crowd that year with two first-place titles in the Clean and Jerk, and Snatch Speed Ladder; finishing 14th overall.
From that point on, Brooke’s rise in the CrossFit and the fitness world began. She started competing at the Games annually, finishing in 3rd place at the 2016 CrossFit California Regionals. Brooke also became a trainer in one of the CrossFit gyms in “The Golden State”. She is also a sought-after fitness model with her own apparel company.
WORK, REST & PLAY
Brooke trains between 3-6 hours each day, several days a week.
To recover from her long and intense training sessions, Brooke dedicates a couple of days each week away from any strenuous physical activity. Her recovery methods include getting more sleep, and spending time outdoors in the sun, where she usually naps.
She is quoted as saying: “Rest days always seem so far away and then they pass by so fast. My body loves a nice Sunday; sleeping in, brunch with friends, sweatpants, TV, online shopping… I could go on and on but I will spare you.”
DIET
As a CrossFitter, Brooke's diet compared to some of her fellow competitors. Instead of following the standard paleo diet, she incorporates a high protein, low carb, and moderate fat diet; with grains being one of its components.
Even though Brooke knows gluten-free approach may be more efficient for a CrossFit athlete, she prefers having grains, and a little bit of gluten in her diet because it gives her more
energy and boosts her mood.
DAILY MEAL PLAN
8:30 am Breakfast
6 scrambled egg whites with mushrooms, zucchini, peppers
2 strips bacon
A dry English muffin
12:30 pm Lunch
Any kind of lean meat (chicken breast, grass-fed beef, fish)
145g of Fingerling potatoes
5:00 pm Snack
Protein bar
8:00 pm Dinner
Turkey with vegetables ( 21g Protein, 27 g carbs, 7 g fat )
After Dinner Snacks
Non-fat Greek yogurt ( 21g protein, 7 g carbs), peanut butter
One serving of her favorite cereal (20-40 grams)
Supplements
If Brooke finds that her diet is lacking in green vegetables, fish, or protein,
she will take fish oil capsules, “superfood blend” supplement, and whey isolate. Otherwise,
Brooke ill not use any supplements.
Looking
great, feeling good. Brooke is a sporting performer as well, and has her
head screwed on in the business department.
PERSONAL BESTS
Back Squat – 320 lb
Clean and Jerk – 253 lb
Snatch – 207 lb
Deadlift – 365 lb
Fran – 2:07
Filthy 50 – 24:38
Sprint 400m – 1:11
Run 5k – 24:00
FILTHY 50 WORKOUT
Box jump, 50 reps, 24-inch box
Jumping pull-ups, 50 reps
Kettlebell swings 50 reps
Walking Lunge, 50 steps
Knees to elbows, 50 reps
Push press, 50 reps, 45 pounds
Back extensions, 50 reps
Wall ball shots, 50 reps, 20-pound ball
Burpees, 50 reps
Double Unders, 50 reps
Brooke usually finishes this workout within 25-28 minutes; her personal best being 24:38. Nice one Brooke
A
- Z
Brooke
Holladay
Denise
Masino
Heidi
Vuorela
Iris
Kyle
Juliana
Esteso
Larissa
Reis
Maggie
Martin (Margie Marvelous)
Nataliya
Kuznetsova
Oksana
Grishina
Wendy
Lindquist
