Diana Pitts 3

I wasn't too sure what to expect with my first leg training session with Debbie.  I prepped for the training session by foam rolling and stretching my legs.

Leg Press/Dumbbell Split Squat

We started off with a standard leg press/dumbbell split squat super set routine.  The super sets consisted of twelve repetitions (reps) of the leg press immediately followed by twelve reps of dumbbell split squats; twelve reps with the right foot forward then twelve reps with the left foot forward.  Each set had approximately 1-2 minute rests between them.  I had never incorporated a split squat into my routine.  I usually would do some type of walking dumbbell lunge.  I was curious and asked Debbie why she preferred the split squat over the alternating lunge.  She said my lunges were allowing too much rest time when I alternated the legs in the exercise.  The goal was to keep the muscle firing during the entire exercise to ensure maximal load on the muscle.  I could see her point and now have modified my own workouts, eliminating my alternating limb exercises all together.   I rarely did super sets w/ legs before either and now I actually like the super sets, since it intensifies the workout without adding more time to my usual two hour time frame.

Hack Squat/Swing Squat

Our second super set was a standard hack squat super set with the infamous swing squat machine.  This was the first time I had experienced the swing squat. She wanted to focus on my upper hamstrings and glutes.  In order to do that on the swing squat, my foot placement was more forward on the foot plate.  She had me perform deep squats, slightly tapping the bottom of the frame with each repetition.  I'm not really an emotional gal, but she nearly had me to tears w/ those deep swing squats - they were brutal!  We did the same routine as the first super set, three sets of twelve with 1-2 minute rests between sets. 

Box Jumps/Leg Extension

Our third super set was was box jumps/standard seated leg extension.  Debbie fine tuned my seated leg extensions making sure my feet were flexed during the entire movement (my shins were on fire).  This perfected my form to help ensure maximal firing of the quadriceps muscles with proper alignment and I now incorporate it into my own workout routines. 

Hamstring Curls/Dumbbell Sumo Squat/Back Extension

The fourth round of exercises included a circuit of standard lying hamstring curls, dumbbell sumo squats and barbell back extensions.  The lying hamstring curls were also in need of a little fine tuning.  She made sure me feet were flexed with the lying hamstring curls as well.  With the sumo squats Debbie had my toes positioned pointing in an outward angle to help emphasize engaging all the gluteal muscles, the piriformis, and upper hamstring region.  I never really varied my standing squats from the standard smith machine squat, so I was definitely challenged.  This exercise forced me to engage my core, maintain balance and proper alignment.  I did like how this exercise fired my upper glute region.  It had been years since I incorporated back extensions and I usually held a plate across my chest for added resistance. Unlike the standard barbell back extension, the barbell starting point was on the floor below my upper body.  Debbie had me pick up the barbell off the floor and perform the extension w/ my arms hanging straight and shoulders passively rotating, moving into an extended position with my back.  Lower back, glutes and upper hamstrings were all firing. 

I walked away from our leg session appreciating Debbie's great attention to detail.   She paid close attention to my performance, quickly prompting me on areas to concentrate on, ensuring I never deviated from the proper form.  I felt confident that she challenged me, without ever taking me outside of the boundaries of what was safe and appropriate for my skill level.  She built a plan that was customized to what my goals and expectations were. 

Cardio

To wrap up my training for the day, I completed by a 30 minute run on the treadmill after my session with Debbie. 

Sara Brown 2

After the Gateway Naturals Bodybuilding 2011 show, Debbie told me we’d be changing up my leg workouts by doing mostly heavy weight, single exercise sets or 2 exercise super sets with extra rest in-between (1-2 minutes). The rational was that I was beginning my first “off-season” and I needed to build muscle mass. I especially needed to improve my quadriceps. Until then, I’d powered many of my leg movements with my glutes. I happen to have the pelvic-hip orientation that allows me to build glutes easily, and for a long time I’d taken advantage of that by mostly working my glutes! This left my legs underdeveloped and I simply needed more fullness in my quadriceps and hamstrings.

Debbie used leg machines, such as the leg press and hack squat for me because they allow my legs to lift a lot of weight and the movement is stabilized.

I could count on one hand the number of times I’d ever used a hack squat machine. I’d been doing free-weight barbell squats on my own, although with my long torso the amount of weight I could squat was limited and often I ended up twisting my back or developing back soreness. The hack squat proved to be an extremely valuable exercise in this regard.

Debbie also utilized the swing squat machine. We typically took the squats to parallel to minimize glute activation and concentrate the tension on my quadriceps. During weighted lunges, Debbie closely monitored the spacing of my feet and the execution of the movement to help me focus extra attention on my quadriceps. On deadlifts, she corrected my form to prevent back injury and ensure that my hamstrings were getting a workout. Front weighted squats were added in weekly to strengthen my mid-back while still challenging my legs. It has been helpful to have a trainer with me to spot when the weight is very heavy and to check my form. Quadriceps extensions, single hamstring curls, and others I was able to do on my own. While it takes a long time to build legs, I’m optimistic about the progress I've made in such a short amount of time.


My legs are noticeably bigger as a result of using safe, effective exercises that focus on the desired muscle group, lifting heavy whenever possible.

It deserves mentioning; to facilitate the leg workouts, I dedicated one day a week to a heavy leg workout and used my day off work so I could devote the energy to it. Debbie also encouraged me to eat. Instead of taking in carbs and protein every 3 hours I increased it to every 2 hours, seven days a week, resulting in almost immediate increases in strength.

Misti Sowell

I am a Mother of five beautiful children. Never in a million years did I think AFTER having five children not only would I be in the best shape of my life but that I would step on stage as a Fitness and Figure competitor! But, I am and I DID!!! All thanks to Roger Semsch and Debbie Portell!

In 2008 as I was training a client in the weight room at my gym. I noticed a lady walk in with incredible arms and I had to ask her what she was doing...I wanted that!! She said she was working with a Nutritionist named Roger. She gave me his number,I called the minute I got home and like they say,the rest is history. After meeting with him for several months and seeing and feeling wonderful results he suggested training with Debbie. To be honest I wasn't too sure about the idea. First of all I didn't live in St. Louis, I was living in O' Fallon Illinois and already was driving 45 minutes each way just to see Roger. 


And besides, I am a certified Personal Trainer, do I really need to hire a trainer? The answer....yes,yes and YES!!!! 

The first time I met with her I was amazed not only with  her knowledge but the care and time she took to explain things with me. First session is what she calls an orientation. This is where she evaluates your posture and alignment. Looking for the areas I needed to improve on and explaining that to me. She then introduced me to the foam roller and stressed the importance of stretching. An area I seem to always be in too much of a hurry for.

I began training with her once a week but after the first workout I wanted more and knew It would be well worth the drive twice a week. I continued training with her and Roger for almost two years until I recently moved to Arkansas. I am preparing for my third show in July and am still working with both of them. I come to visit and workout with Debbie every other month and  Roger does phone consulting with me for my nutrition. I am indeed grateful for these two wonderful people in my life. I would not be where I am at today with my health if it wasn't for them.


They have taught me that it's a lifestyle. And have been by my side every step of the way. 


Eat Clean. Train Mean. Stay Lean.

Diana Pitts 2

My first day throwin' the weights around at Powerhouse with Debbie

I was excited to get in my first workout with Debbie.  

We started the workout with back stretches in the cage.  (I already had foam rolling and my basic stretches incorporated in my morning routine at home.)  She designed a high intensity workout incorporating super sets and circuit training.  This certainly made the most of our time together. 

During my orientation, it was discovered that my rear delts were underdeveloped, so she focused on back, pairing back exercises with rear delt moves.  Right off the bat, she challenged me with wide and narrow chin-ups.  UGH, I hated these.  I never did body-weight exercises and in fact, I avoided them.  I just felt it was out of my reach literally (the bar was too high to reach) and figuratively (it was beyond what I was capable of).  


She was kind though, she demonstrated the chin-up with an assistance band and modified the bar height by using the Smith Machine bar.  Chin-ups were followed by a circuit of wide rope pull-downs, bent over cable rows and dumbbell high bent over rows.  The second circuit was Hammer rows w/ a modified hand position, kneeling V-ups and single arm rows (working off the dumbbell rack).  

As I performed each exercise, she monitored my alignment and posture to ensure proper firing of the intended muscle, at the same time minimizing my chances for injury.  

My session wrapped up w/ a single exercise of Hammer high rows.    After our session was complete, I completed my own ab workout and cardio (running 3 miles on the treadmill). 

Jaclyn Mora

This is me in January, 2012 right before I started working with Debbie Portell and Roger Semsch at Powerhouse Gym.

 I am 5’3” and I weighed my all time high of 152 lbs. I have always been very active and competed in sports throughout my life, but I have always struggled with my nutrition. After graduating from college in May 2011, and starting a fulltime career, my health began to take a backseat to everything else. The further off track I got, the harder it was to motivate myself to live a healthy, active lifestyle. 


After meeting with Debbie and Roger, I was excited to finally have a game plan for getting back into shape, and changing my overall health and fitness. 

(click images to enlarge)

They showed me exactly how we would reach my goals together. Since starting, I have loved every minute of the process. Debbie has trained me how to correctly perform resistance training, and what exercises are best for my build. Debbie not only has taught me how to make my workouts more effective, she has also helped me with my negative thought patterns. 


Roger has taught me how to eat healthy and make this a life style, not just another diet. I have already lost 23 lbs since starting in January 2012, and I am still going. I am training for my first Figure Competition with Roger and Debbie right by my side every step of the way. They have helped my become both mentally and physically healthy. Roger and Debbie don’t just try and get you to look good, they want to help change you lifestyle and unhealthy habits. I am so thankful for all of their support and encouragement throughout this process. I can’t wait to see what comes next.

-Jaclyn Phillips

Sara Brown

Before

I became Debbie’s client when I started training to compete in figure at Gateway Naturals in 2011. 

I was developing some muscle mass but I knew my upper body needed to increase in strength and size.  


Debbie pointed out my rounded shoulder orientation...


and explained that my back muscles were lagging behind progress in other areas of my body due to the fact that I didn’t have full range of motion through my back exercises.  Both my neck and traps were getting a better workout than my back.  I could live with the discomfort of neck and upper back soreness, but not seeing my back and shoulders grow was unacceptable to me.  I wanted to receive maximum benefit from my hard workouts.  We worked together to develop a plan to improve this not only for proper posing but for muscular development and my overall posture.   

We only had a few weeks before Gateway Naturals.  
At the show, I received many compliments but more than once the judges commented that my shoulders needed to be brought into correct alignment and I needed to develop width in my back.  Getting these comments from the judges was influential in my decision to continue training with Debbie. 


 I didn't want a single thing to slow my progress in muscle growth.

After

So I started to stretch out my chest and shoulders between exercises, rotating with a stick and performing a doorway stretch.  I also foam rolled my lats and mid to upper back and did wall slides daily. As I continued doing this on a consistent basis, my back muscles began to activate and grow.  I could feel them contracting with the movement and I could began to tell which muscles were working on each exercise.  My shoulders also became stronger.  This has been most evident on overhead press. 


It is a work in progress and as I increase flexibility through my shoulders and chest, my upper body has grown noticeably, neck tension has decreased, and I feel better overall.

Diana Pitts

Before

I first met Debbie in 2011 at a figure bodybuilding show that I competed in. I then attended a few other bodybuilding shows as a spectator and noticed that routinely Debbie’s girls were winning first place. At that time I was placing second and third in the shows I  competed in and started to consider asking her for help. I was very proud of what I had accomplished training on my own over the last twenty years and wasn't sure a trainer would be able to help me. After some consideration I contacted Debbie and asked her if she would take me on as a client.



My first session with Debbie, we didn't even lift a pound. 

She did what she called an “orientation”. She evaluated my posture, alignment and flexibility. She educated me on the areas I needed improvement on and why. She then showed me what my correct posture should be and how to correct it. She demonstrated foam rolling and stretching exercises and I was instructed to do these exercises daily.

After

I left that session a little perplexed. I wasn’t too sure about all this body alignment stuff. It seemed a little bogus to me if you really want to know the truth. A bit reluctant, I went ahead and followed the instructions given. Soon after our first couple of sessions, Debbie and I started posing practice sessions (posing for figure bodybuilding competitions). I was really excited about the posing practice, because that was what I felt I needed so much help with.


A couple of weeks went by, my workout sessions with Debbie were great, but I was still struggling with my posing. I just couldn't seem to get my back pose the way it needed to be. I started to wonder if I was ever going to get it right. Debbie took pictures of me at every posing practice. I wasn't too excited about this, but I knew it was her way to show my progress.


Then, one day, it seemed to click, my back pose came in. I couldn't believe it.

I was so excited to see her progress pics and compare my beginning pics to the current ones. I could really tell the difference in the pictures. It was like all of a sudden everything she told me and made me do made perfect sense. Ever since then, I really started to value the importance of posture and alignment. I began looking at every day people differently. I started to notice the areas they needed improvement in their posture.

Since my posture has been corrected my muscle presentation has improved greatly and my posing is now spot on. Not only did my upper body improve, but my lower body as well. From the end of November to the middle of March, I improved enough to take first place figure masters over all at the St Louis NPC show. I then competed on April 20th in the NANBF pro qualifier show, taking Figure Masters and Figure open overall winning not one, but two IFPA pro cards.