Elsie Velazquez Athlete Profile

Elsie began competing in figure in 2010, and during the last year she has hit the stage 5 times. Her best placing was first in Open Class A in 2010.
Elsie Velazquez

Quick Stats

  • Elsie Velazquez
  • 1971
  • Cleveland, Ohio
  • 5'0"
  • 105-108 lbs
  • Several
  • Shoulders
  • Plyometircs - any kind!
  • Glutamine
  • Nutrition Zone

Your Background

Competition History

  • 2010 Arnold Amateur - 10th place (Open class A)
  • 2010 Jr. Nationals - 11th place (Open class A)
  • 2010 Team Universe - 10th place (Open class A)
  • 2010 Team Universe - 2nd place (Masters class A)
  • 2010 North American - 1st place (Open class A)
  • 2010 North American - 2nd place (Masters class A)
  • 2011 Arnold Amateur - 5th place (Open class A)

Elsie VelazquezWhat is your background, and how did you get started in Figure competitions?

I have always been athletic – excelled in track in high school – and always admired the girls in the fitness magazines.  I was a single mother working full time and taking college courses part time so I had a hard time finding the time and financial resources to devote to fitness.  Once my son graduated from high school I found that between working full time and going to school part time, the “fun” element was missing from my life.  I desperately needed to find a constructive way to fill my spare time and I decided it was the perfect opportunity to pursue my dream of being “fit”.

I joined a gym and loved the feeling of accomplishment I got from seeing the changes in my physique.  Several years after I started working out, I found that I wanted to push myself further.  That is when a friend suggested competing to me.  I had always been very shy and struggled with confidence so I was frightened at the thought of getting on stage.  After giving it some thought, I decided to go for it.  I knew that if I could bring myself to get on stage, it would be empowering…I was right!  I’ve been hooked since.  I never thought that being “fit” would be so much “fun”.


What is your training philosophy?

I believe in being consistent with my workouts and have an “all or nothing” mentality when I train.  I love challenging myself whether on or off season so I train hard year round!  Cardio is more intense and done more frequently when preparing for a competition.  I tone it down a bit when in the off season.

What is a workout that’s worked best for you?

  • Monday - Legs.
  • Tuesday - Shoulders.
  • Wednesday - Back.
  • Thursday - Triceps and Biceps.
  • Friday - Chest.
  • Saturday - Sprints/bleachers - 20 minutes of bleachers followed by 10 40 yard sprints.
  • Sunday - Plyometrics/sprints.

I do cardio (30 a.m. and 30 p.m. 4-7 days a week).  I do HIIT cardio as well as steady state.  Stepmill is used by me often for my steady state cardio.

Elsie Velazquez

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

  • Pop squats – They work my entire lower body and I have seen fantastic results since implementing these.  Also, they are fun!
  • Jump lunges – Another plyometric move that I have grown to love because of the results I’ve attained. 
  • Shoulder press – I like that I have strong looking shoulders and enjoy working them.  I find shoulder presses difficult which is why I like them.

Anything else you want to add about training?

I think that it is important to challenge ourselves when training.  I find it empowering to set goals and not only reach them but surpass them.  I also have learned that there is a difference between looking in shape and actually being in shape.  I remind myself of that all the time.


Elsie Velazquez Figure competitor.What is your philosophy on nutrition?

When I first started training, I found the nutrition aspect to be the most challenging.  There is a plethora of information on the Internet and thousands of varying opinions.  I found myself overwhelmed and confused.  I hired a nutritionist and it was the best decision as he has put me on a plan that works for me.  I truly believe that nutrition is a huge part of any fitness regimen.  You can invest countless hours at the gym but defeat the purpose if you are not eating properly.

Give us a typical day in your diet (off season):

  • Meal one: ½ grapefruit, egg whites, and oats. 
  • Meal two: Eat 4 oz of tuna with 1 egg white, asparagus spears.
  • Snack: 1/2 grapefruit.
  • Meal three: Set of protein pancakes and 1000 mgs of vitamin C.
  • Meal four: Eat 2 oz of flank, 2 egg whites and 2 oz of chicken.
  • Post-workout: Chicken, 1/2 grapefruit, and a yam and take B-complex and glutamine.
  • Meal five: Eat a small salad with 1 cup of diced mixed veggies with balsamic vinegar and 1 plain rice cake.
  • Night: If hungry, 3 oz. tuna.

Give us a typical day in your diet (Contest Prep):

  • Meal one: 4 to 6 egg whites, 1/2 cup diced red pepper or a cup of spinach with 2 plain rice cakes.
  • Meal two: 3 oz of tuna with 2 cups of plain lettuce with balsamic vinegar.
  • Meal three: 4 oz of orange roughy with three 3 inch celery sticks and a 1/2 cup of brown rice.
  • Snack: 2 plain rice cakes.
  • Meal four: 3 oz of tuna, 12 asparagus spears.
  • Meal five: 3 oz of flank, 1 egg whites and 1/2 cup of brown rice.
  • Meal six: Eat 4 to 6 oz of roughy.

What are your favorite meals and foods?

I love oatmeal, Ezekiel bread, and flank steak – anytime my nutritionist puts these on my meal plan, I am happy!

Favorite cheat food?

Pizza and cake – love them both equally.

Any other info you want to add about diet & nutrition?

As with training, consistency is key with diet and nutrition.  You will see best results when you eat clean consistently.

Elsie Velazquez


What supplement(s) do you use that give you great results? How do you use them?

  1. Glutamine – After morning cardio and after training.  It provides immune system boosting, improved recovery, cell volumization and enhancement of glycogen replenishment.
  2. Vitamin C – After cardio and training (usually 2,000-3,000 mgs. a day)  studies have shown that it reduces the secretion of cortisol, allowing muscles to grow and lift better.  It also aids the strengthening of bones and connective tissue.
  3. B-complex – It helps the body convert protein and carbohydrates from food sources into usable energy.

Advice For Others

Elsie VelazquezWhat are the 3 best tips you'd give to women thinking about competing in Figure?

  1. If at all possible, hire a trainer who is knowledgeable in the sport of figure.  There are so many details that need to be addressed so working with someone who knows how to prepare you physically, emotionally, and mentally for all that is involved relieves stress and allows you to focus on the important stuff – training and eating!
  2. Remember, at all times, that you cannot please everyone.  It is important you enjoy the journey and that you get satisfaction out of simply knowing you are becoming the best person you can be.  Competing should be fun!
  3. Surround yourself with supportive individuals who believe in you and will encourage you when you feel you cannot go on.  It is always helpful to have friends and family there to remind you of your goal.

What’s your best tip for looking your best on competition day?

Smile, smile, smile!  I am actually very shy and I find it difficult to smile because of how nervous I am on stage.  However, it is the one bit of advice that I’ve received most.  I am working on it and hope to improve significantly!

Future Plans

What shows have you got coming up, where can we see you compete?

I will be in Charleston, South Carolina, on May 21st for Junior USA’s – figure class A!  Next stop will be Jr. Nationals in Chicago.

What would you like to achieve in your Figure career?

I am hoping to achieve pro status in the near future but am mostly in it to challenge myself and become the best I can be, meet new people, and have fun along the way!

Favorite Competitors/Idols

Who are your favorite figure competitors and idols?

Right now, Eva Cowen and Erin Stern are the two I follow.  Monica Brant is someone I have admired for years and she is still one of my favorites.  Their discipline, dedication, determination, and wonderful physiques inspire and motivate me.

How Can People Contact You?

You can find me on Facebook and also on my personal website: www.elsievelazquez.com.

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2 Comments+ Post Comment

No Profile Pic
Posted Thu, 09/01/2011 - 15:33

You are a gorgeous women and in amazing shape, what an inspiration
you are to the single mothers out there. Love your legs sexy :-)
Best wishes

No Profile Pic
Posted Thu, 04/14/2011 - 00:32

Elsie, this is a magnificent website!! I love it! All the information is so valuable and helpful to anyone wanting to follow your lead. I know how important it is to you to help others and have a positive impact on women. This really addresses that motive! I am really proud of you, knowing how hard you have worked and all the struggles you have gone through and had to overcome on many levels. You really are an inspiring person, and one to be admired. BE PROUD OF YOURSELF, you are fantastic!