Carla has followed Franco Nava for more than 10 years (an ISEF certified
athletic trainer) who is responsible for the gym at the Malaspina Sporting
Club.
I MAINTAIN MYSELF LIKE THIS:

MONDAY-FRIDAY
SQUATS
HORIZONTAL ARM PRESSES
FRONT LUNGES
SEATED ARM PRESSES
PULL-UPS
ARM CURLS
TRICEPS EXTENSIONS

WEDNESDAY
FREE-STANDING SQUATS
SIDE OPENINGS
BACK LUNGES
ELBOW LIFTS
ROWING PULLEY
INCLINED BENCH CURLS
ARM EXTENSIONS ON BENCH

Training Program

Training program for three times a week
Aerobic part (running outside- on a track or on a treadmill) 30 min.
Abdominal + back (sit-ups on inclined bench): 3 x 20 30" pause
Every month change the number of repetitions and pause: 30 seconds.
Cycle of 4 months:
1° - 3 x 15 pause 30"
2° - 3 x 10 pause 1'
3° - 3 x 8 pause 1.30"
4° - 3 x 4 pause 2'
Then start the cycle again from 1°

Diet:
1) 50% carbohydrates
2) 30% protein
3) 20% fat

1) Pasta, rice, bread, honey, sliced toast
2) Chicken, turkey, eggs, grain, fish, veil
3) Dried fruit, olive oil, milk

+ Fruit and vegetables

5 meals a day divided in:

breakfast, snack, lunch, snack, dinner