Quick Bio:
Age: 28
Height: 5’7″ - 170 cm
Contest Weight: 123 lbs - 55 kg
Off-Season Weight: 135 lbs - 61 kg
Location: Sioux Falls, South Dakota, United States
How did you get started with bodybuilding?
I fell in love with fitness in 2009 after I won the overall in bikini at my very first NPC show. I had a background in pageants and modeling, yet never realized my love for lifting weights and living a truly “clean” lifestyle until I began competing. The decision to compete was 100% driven from my older brother, Aaron Orton, owner of Genuine Fitness in Eugene, Oregon. He pushed me to enter a show because he saw potential in me I would have never seen. So I give a lot of the credit to him for believing in me even back then.
Previous to competing, I received conjoining degrees at the University of Oregon in Economics and business administration with a focus in finance and was a first time home owner at the age of 19.
My career direction drastically changed when I realized my strong passion for the fitness and health industry and have since then made it my everyday life as a full time personal trainer, nutrition/prep coach, posing instructor, endorsed athlete and fitness model.
How do you stay so motivated? What drives you?
I wrote an in depth article on this on my blog just recently! But honestly the people who support me motivate me the most. If you surround yourself with people who truly have your best interest in mind and love you for who you are they will support your strive for a better you. The messages I receive on a daily basis that I was able to inspire someone to live a healthier life, or that I helped someone with a binge eating disorder find balance, etc are all the reasons I do what I do. Those people motivate me more than anything.
However, I am blessed to have a wonderful husband who understands this sport and lifestyle and he motivates me everyday as well.
What is your training routine like?
- Monday: Glute focused leg day
- Tuesday: Shoulders
- Wednesday: Arms
- Thursday: Back & Chest
- Friday: Abs & Lower Body Plyo Day
- Saturday: Rest Day
- Sunday: Lift whatever isn’t sore from the week
Practically all my lifts are focused on 3-4 sets of 6-10 different exercises at 12-15 reps each. I will add in at least 3 HIIT sessions and 2-3 longer duration (40-60 min) LISS sessions to this split typically. My cardio will change based on if I am getting ready for an event, photoshoot, or show. I just recently started implementing more yoga into my schedule as well.
If you had to choose only 3 exercises, what would they be and why?
- Glute Kick Backs: Because they always make my glutes sore and I love them.
- Heavy overhead Presses: Because they are a power movement that works more than just shoulders, I have even had soreness in my abs from pressing 100+ lbs over my head. Stabilizing that type of weight works more than shoulders but I do love strong shoulders.
- Variation Pull Ups: Because the back is one of the largest muscle groups and pull ups make me feel strong.
What is your favourite form of cardio?
Rolling Step-mill. It always makes me sweat and kicks my ass.
What is your diet like?
I use more of a flexible dieting/IIFYM approach so my nutrition never stays the same, but below is a basic breakdown of what some days may look like. I use IconMeals meal prep service as it is a great, affordable, and efficient way to have meals pre-made and freshly delivered each week as well.
- Meal 1: 1/2c MyOatmeal Oats + 3 egg whites/1 whole omega 3 egg (I often times combine these ingredients to make protein pancakes or waffles) but if on the go I will eat the IconMeals pre-made protein pancakes
- Meal 2: 4 egg whites, spinach, mushrooms, tomato, hot sauce scramble or omelette with Ezekiel English muffin or a thinslimfoods bagel (post-lift)
- Meal 3: 4oz. grilled chicken and asparagus from IconMeals
- Meal 4: 4oz. buffalo, 4oz. mashed sweet potato, and broccoli from IconMeals
- Meal 5: 4oz. grilled chicken or 99% lean ground turkey and greens from IconMeals
- Meal 6: Low carb protein waffles (recipe on my blog!) with 1tbs Crazy Richards nut butter
What supplements do you use?
Royal Sport Ltd: Whey Protein, BCAA’s & Pre-workout, NutraSumma: Multi vitamin, OMEGA 3, Digestive enzymes, Vitamin C, Vitamin D3, Fish Oil, Adrenal Support, Glutamine, CLA, L-Carnitine
What are the highlights of your fitness career?
I would probably say missing my pro card by one point in 2013. That was a pretty big deal to me. But I am glad I did because I met my husband that day and if I would have went pro things may have never worked out the way they did haha.
Also, shooting for a layout in Oxygen and being in my favorite magazines such as Oxygen, FitnessRX, Shape, Muscular Development, etc has definitely been rewarding too. I never thought I would see myself in such magazines, so that is something I am proud of.
Website: AmberDawnOrton.com
Facebook: Amber Dawn Orton-National Level Bikini Competitor/Fitness Model
Twitter: @amberdawnorton
Instagram: mishkadawn
- Glute Kick Backs: Because they always make my glutes sore and I love them.
- Heavy overhead Presses: Because they are a power movement that works more than just shoulders, I have even had soreness in my abs from pressing 100+ lbs over my head. Stabilizing that type of weight works more than shoulders but I do love strong shoulders.
- Variation Pull Ups: Because the back is one of the largest muscle groups and pull ups make me feel strong.
What is your favourite form of cardio?
Rolling Step-mill. It always makes me sweat and kicks my ass.
What is your diet like?
I use more of a flexible dieting/IIFYM approach so my nutrition never stays the same, but below is a basic breakdown of what some days may look like. I use IconMeals meal prep service as it is a great, affordable, and efficient way to have meals pre-made and freshly delivered each week as well.
- Meal 1: 1/2c MyOatmeal Oats + 3 egg whites/1 whole omega 3 egg (I often times combine these ingredients to make protein pancakes or waffles) but if on the go I will eat the IconMeals pre-made protein pancakes
- Meal 2: 4 egg whites, spinach, mushrooms, tomato, hot sauce scramble or omelette with Ezekiel English muffin or a thinslimfoods bagel (post-lift)
- Meal 3: 4oz. grilled chicken and asparagus from IconMeals
- Meal 4: 4oz. buffalo, 4oz. mashed sweet potato, and broccoli from IconMeals
- Meal 5: 4oz. grilled chicken or 99% lean ground turkey and greens from IconMeals
- Meal 6: Low carb protein waffles (recipe on my blog!) with 1tbs Crazy Richards nut butter
What supplements do you use?
Royal Sport Ltd: Whey Protein, BCAA’s & Pre-workout, NutraSumma: Multi vitamin, OMEGA 3, Digestive enzymes, Vitamin C, Vitamin D3, Fish Oil, Adrenal Support, Glutamine, CLA, L-Carnitine
What are the highlights of your fitness career?
I would probably say missing my pro card by one point in 2013. That was a pretty big deal to me. But I am glad I did because I met my husband that day and if I would have went pro things may have never worked out the way they did haha.
Also, shooting for a layout in Oxygen and being in my favorite magazines such as Oxygen, FitnessRX, Shape, Muscular Development, etc has definitely been rewarding too. I never thought I would see myself in such magazines, so that is something I am proud of.
Website: AmberDawnOrton.com
Facebook: Amber Dawn Orton-National Level Bikini Competitor/Fitness Model
Twitter: @amberdawnorton
Instagram: mishkadawn
I would probably say missing my pro card by one point in 2013. That was a pretty big deal to me. But I am glad I did because I met my husband that day and if I would have went pro things may have never worked out the way they did haha.
Also, shooting for a layout in Oxygen and being in my favorite magazines such as Oxygen, FitnessRX, Shape, Muscular Development, etc has definitely been rewarding too. I never thought I would see myself in such magazines, so that is something I am proud of.
Website: AmberDawnOrton.com
Facebook: Amber Dawn Orton-National Level Bikini Competitor/Fitness Model
Twitter: @amberdawnorton
Instagram: mishkadawn
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