TEAM NUTREX: ERICA FUERST
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2010 NUTREX CATALOG
  • Height:
  • 5'4"
  • Birth Date:
  • 06/26/83
  • Nationality:
  • German and Spanish
  • Off-Season Weight:
  • 140lbs.
  • Competition Weight:
  • 130lbs.
  • Training Location:
  • Club Z Fitness - Newport Beach, CA
  • Favorite Training Day:
  • Glutes
  • Favorite Food:
  • Anything Chocolate and Peanut Butter
  • Favorite Training Attire:
  • Must have my Nike Shox, Black Stretch Pants, Chapstick, Gum and Ipod.
  • Favorite Pro Figure:
  • Amanda Jo Savell
  • Hobbies:
  • Running, Cycling, Kickboxing, Baking, Cooking
  • Personal Goals:
  • I am a firm believer that anyone can achieve whatever they put their mind to. To always bring my best foot forward and deliver 110% on any goal I aspire to achieve.
  • Career Goals:
  • As a Figure competitor, my goal was to earn my pro card. Once I achieved this goal, I was no longer excited or motivated to compete. Physically it wasn't the route I wanted to take my physique. Now that Pro Bikini is started, I'm extremely excited to transform my physique to a more feminine, curvy, mainstream look and focus on fitness modeling and a Bikini Competition!

As a child athlete, Erica Fuerst is no stranger to the fitness world. Involved in Gymnastics and swimming at the age of 7, Erica was attracted to the competitive nature and health aspect associated with such activities. She was introduced to weight lifting her sophomore year in High School, and his been an avid fitness proponent ever since. Asking only for a gym membership for her 15th Birthday, Erica knew that fitness would be deeply engrained in her life forever. Receiving her pro-card at the tender age 22, she takes her role in fitness seriously. At the pinnacle of her career, she made one very important decision; she enlisted the assistance of the highly regarded, Kim Oddo. At the suggestion of Oddo, Erica decided to switch from Fitness to Figure, and under his mentorship completely overhauled her physique. With over 9 years of experience in the competitive world of fitness, inclusive of 10 competitions, Erica is a sought after, and well respected fitness model and Trainer.

Competition History

  • '08 Tournament of Champions – 15th Place
  • '08 Atlantic City Pro – 16th place
  • '08 New York Pro – 15th Place
  • '05 Team Universe - 2nd Place (Earned IFBB Pro Card)
  • '05 USA Championships - 3rd Place
  • '05 Los Angeles Figure Championships - 3rd Place
  • '04 Fitness Nationals - 7th Place
  • '03 NPC Contra Costa - 1st Place (Fitness)
  • '02 California Championships - 3rd Place (Fitness)
  • '02 NPC Contra Costa - 2nd Place (Fitness)

ERICA'S CURRENT TRAINING SPLIT:

**Morning Cardio - 4-6 Mile Run or 10-20 Mile Bike Ride.
DAY 1 - LEGS
  • Jump Squats3 sets, 30 sec. each leg
  • Lunge Jumps3 sets, 30 sec. each leg
  • Leg Press3 sets, 50 reps
  • Smith Machine Squats3 sets, 30 reps
  • Leg Extensions1 set, 90 sec. total
  • Stiff Legged Deadlifts3 sets, 15 reps
  • Lying Leg Curls3 sets, 15 reps
  • Seated Leg Curls3 sets, 15 reps
  • Walking Lunges (Last Exercise)3 mins.
DAY 2 - CHEST / SHOULDERS (SUPERSET) / CALVES
  • Incline Chest Press*3 sets, 20 reps
  • Lateral Raises*3 sets, 20 reps
    • *Incline Chest Press and Lateral Raises are done in a Superset
  • Flat Bench Press*3 sets, 20 reps
  • Front Raises*3 sets, 20 reps
    • *Flat Bench Press and Front Raises are done in a Superset
  • Cable Crossovers*3 sets, 20 reps
  • Push Ups*3 sets, FAILURE
    • *Cable Crossovers and Push Ups are done in a Superset
  • Rear Delts3 sets, 15 reps

  • CALVES:

  • Standing Calf Raises3 sets, 20 reps
DAY 3 - BACK
  • Pull Ups3 sets, FAILURE
  • Lat Pull-Downs3 sets, 15 reps (Slow)
  • T-Bar Row3 sets, 15 reps
  • Single Arm Dumbbell Rows3 sets, 15 reps
  • Deadlifts3 sets, 20 reps
DAY 4 - TRACK WORKOUT
  • Running Stairs15 mins.
  • Sprints15 mins.
  • Jump Rope15 mins.
  • Lunges15 mins.
DAY 5 - BACK / SHOULDERS / ARMS
  • One Back Exercise (Lat Pull-Downs, T-Bar, etc.)3 sets, FAILURE
  • Sholder Press3 sets, FAILURE
  • Two Bicep Exercises* (Dumbbell Curls, Barbell Curls, etc.)3 sets, 12 reps
  • Two Tricep Exercises* (Extensions, Kickbacks, etc.)3 sets, 12-15 reps
    • *Biceps and Triceps are done together in one Superset for 3 sets. Then repeat again w/ a different exercise for both Biceps and Triceps to complete the second Superset for 3 sets.
ABS - TWICE A WEEK
  • Hanging Leg Raises3 sets, 20-25
  • Reverse Crunches (On a Bench)3 sets, 20-25

ERICA'S CURRENT DIET

AM Cardio
Meal #1
  • 4 - Egg Whites
  • 1/2 Cup Oats
  • 1/3 Cup Berries
  • 1/2 Scoop PRO-GRAM
  • Splenda
  • Pinch of Salt
  • (Blended all together and poured into a mini muffin pan)
  • Bake at 375 Degrees for 12 min
Meal #2
  • 2 Scoops PRO-GRAM
  • 1 Tbs. Natural Peanut Butter
Meal #3
  • 4 oz White Meat (Chicken/Turkey Breast)
  • 1 Cup Grilled Bell Peppers and Onions
  • 1/3 Cup Brown Rice
Pre-Workout
Post Workout
  • 2 Scoops - PRO-GRAM
  • Blended w/ Ice, Flax Seed, Crystal Light to Make a Smoothie
Meal #4
  • 4 oz White Fish
  • Large Salad w/ Veggies and Balsamic Vinegar
  • 1/4 Cup Almonds
Meal #5
  • 3 oz Plain Non Fat Yogurt
  • 1 Tbs. Peanut Butter

Seasonings: Balsamic Vinegar, Extra Virgin Olive Oil, Nu-Salt, Mrs. Dash (Sodium Free), Oregano, and other natural spices.

Drinks: Diet drinks, at least one gallon of water per day, coffee, and tea.

Desserts: Diet Jell-O

© 2010 Nutrex Research, Inc.