“I stay lean all year long because I diet and maintain my training the same. I only change the intensity depending on my competition status. Off season, I diet as I would for a show with the exception that I do not boil my chicken twice in distilled water before I eat it (just once in regular water off season) or occasionally I may not eat boiled but instaed baked chicken,” she says.

“Off season I may allow myself to enjoy cashew nuts, maybe some great salad dressing on my salads that may contain deadly amounts of everything, but salad dressing is a gift to have!”

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But that’s not to say Valdes is perfect – “My favorite all time cheating item: a frozen drink from Wet Willies on South Beach while enjoying a beautiful Miami day! Honestly, I can tell you I do live like that. It is oatmeal, chicken breasts, salad, occasional sweet potato, green beans and broccoli that keeps this body in shape 24-7. Cardio 5x week 30 min per day off season and 1 hr to 2 hrs a day 5x week competition prep. It is my disciplind and strong dedication that has allowed me not only to reach to great heights but to stay there.”

Angela Salvagno is an American professional female bodybuilder. Born in Willows, CA on January 13, 1976 and raised in Orland, CA, Angela grew up as a skinny, little girl, but was very athletic. She began learning gymnastics when she was 6 and practiced for 3 years. At 8 years old, she got into baseball and played little league for 3 years then went into the majors.

Teased by the other teams when first entering the majors, Angie showed them that while she might be small, she had a lot of power behind her. It was right around this time that she began learning taekwondo.

Angela trained for about 4 years and received a first degree black belt. She was asked to teach martial arts classes at the age of 13 but wasn’t prepared for the responsibility at such a young age.

At 16, Angie was introduced to weight training. Her brother was involved in the activity at the time and after seeing the dramatic changes he had made over the years, she decided to give it a try.

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She began intense weight training right away. Her body started to change in a matter of months. People began to take notice of her changing muscle tone. She was pretty exciting. At the time, her goal was to compete within 3 years. 8 years later that she competed in her first show.

Angela obtained her pro card by taking 1st place in the light-heavyweight class and winning overall at the 2009 NPC USA Bodybuilding Championship, earning her IFBB Pro status.

Lindsey Cope is a cute blonde figure competitor from Reno Nevada.  Born on New Year’s Eve, Lindsey can make the claim that the entire world parties to celebrate her birthday. Though it’s been years since she’s been on a national level stage (2007 USA’s), we couldn’t help but share this gallery compilation. We are hoping someday to see this gorgeous blonde with tons of potential back on stage, kicking ass and taking names.

As you can see, Lindsey has that gorgeous girl-next-door appeal with a twist. The twist you ask? Yes…..not many girls-next-door have an amazing physique, with the great shape and symmetry that Lindsey has.

So Lindsey, please come back, we need to see more of you on stage!!!

Lindsey Cope photo gallery on Facebook

Daniela is the former Slovakian National Rhythmic Gymnastic Champion and musical theatre performer has been in Australia for 11 years. After she met her now husband Mike O’Mara (10 years ago) she started competing in Fitness division of Bodybuilding competitions. After winning many Australian and International titles last year she was awarded a Pro Card and represents Australia in IFBB Pro Competitions all around the world.

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I’ve always been an active girl who has been busy with one or another sport. Before it was riding as a first priority, but there was also some hockey and vollybollträning at leisure. As a person I am positive, caring and happy and see most often a solution to everything. Has always been a person who does not give me before I have done it even has begun. When I am not working so it is training that is on the schedule. Sometimes wish that the days were longer so you had time for a little more. Fortunately, driving my kjäreste with the same, so we train a lot together and will thus see more of each other!:) If I would have some spare time, I think it eat a lot of fun to cook, go on film and be in the fresh air. I grew up in the forest environment, so that’s probably why I have become somewhat of an outdoorsman.

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I was born May 19th 1980, and grew up in a quite small place, on the west coast of Norway. My great interest in and passion for fitness and training began at the age of 11, when I started doing jazz ballet. Later on, throughout my early years, I trained a lot of aerobics, step, spinning and bodypump, and I just loved it! Therefore, at the age of 20, I took the education that was required and became Certified Aerobic Instructor. This year (2000) was when I moved to Oslo, the capital of Norway, to study, and I worked part-time as an aerobics instructor at a small fitness centre there.

My interest in, and concern for health and nutrition started at an early age too, and I soon discovered the importance of proper nutrition and how it was connected to training and physical exercise. I read a lot about the subject to get as much knowledge as possible, and I just found it to be more and more interesting and important. It is safe to say that “Healthy Living” already then had become a real lifestyle for me.

I was first introduced to bodybuilding and real weight training in the autumn 2001, and immediately became very fascinated by, and of course curious about this “new” type of training. I also went to see my first fitness and bodybuilding show at this time, and became very intrigued and fascinated by the lean, ripped, tanned athletes on stage. This was something I wanted to do too, and I really could see myself standing on that stage. My goal was then set; I was going to compete in fitness! My main focus now was to learn as much as possible about proper techniques for weight training exercises, and proper nutrition for muscle building. I was focused and worked really hard, and after a while the results started to show. My physique improved, and I got stronger. This progress was great motivation for me, and it made me work even harder towards my goal. I felt that this had become a true passion, something that inspired and motivated me, and kept me going, no matter how complicated life around me might be. Pushing my limits at the gym, made me feel alive, and gave me something to hold on to, and it still do. The gym is my “sanctuary”, the very place my mind can be at rest, while I focus on doing what I love.

Two years later (2003) my goal was realized, and I even got 1st place and gold medal in the Norwegian Fitness Championship. Since then, I have competed many times (see contest results here), and still do, because I find it to be exiting, fun, challenging and motivating.

Training, Nutrition, Health and Fitness are my greatest interests in life, and the very basis of the lifestyle I have chosen. I have acquired quite a lot of knowledge and experience after almost 10 years of weight training, in addition to proper nutrition and healthy living, so in 2009 I decided to complete this with the proper education. I therefore chose an international well acknowledged study (USPTA), and became PROPTA Certified Professional Private Trainer and Nutrition Technician.

2010 was the year I became a champion! First, I won the European Bodyfitness Championship, then I conquered the WORLD and became
Overall World Bodyfitness Champion! This has been an amazing experience so far, and I am now ready for the next level..

Still aiming for the stars!

I don’t think I have come across to many people who love fitness as much as Theresa Ivancik. She has done it all at such a young age. Personal trainer, fitness model, Figure competitor, and this year moving to Bodybuilding. Just her words, as you read them, you can tell she lvoes training, and loves helping others with training. She is a beautiful woman with a long career ahead of her in the industry. It is my pleasure to present my interview with Theresa, and I am sure you will be as impressed as I am.

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Q: Can you start out by telling a little about yourself. Family, where you are from, things like that?

A: My name is Theresa im fron Butler PA i am 26 years old i grew up in PA all my life, my grandfather who is now 83 was the genitc side I took.! He still today works out as he did back in his days … He is staking machines and looks amazing, we are trying to get him to do my frist bodybuilding show with me… I currently have been involved heavily in fitness ever since i was 18 years old.. I currently now own a personal training company with my boyfriend and are looking to buy a gym. We work out of two studios and have about 130 clients give or take… Very busy and becoming well known … We are looking to start our own protien line as well as doing tv shows and fitness tapes.. I’ve competed in six different figure shows starting in 2007 this year 2010 will be my frist bodybuilding show i took 2009 off for we just got too busy! My family, I have one brother and one sister both younger then I am. My brother is in to fitnes as well as a hobbie not a sport.

Q: Before you started training, were you an espeically athletic person? Play any sports?
A: In school I didnt play any sports I was on the dance team and loved to exersice and stay active. Before I trained I acutally started off doing tae bo in my basement and I fell right into it …I worked at a gym as a receptionist and would just do cardio, no weights until one day I decided I wanted to try to do a figure show … and thats acutally how I found my boyfriend. I went to his gym not knowing who he was and wanted to train for a figure show … I was very thin..lol .. he told me I had to eat so I didnt want to work with him.LOL. So amazing seven years later we ran into each other again and me not knowing that he was after me for the whole time we finally got to gether and he helped me train. We’ve been together for almost 2 years now already and have acoomplished alot.

Q: What got you into the gym to begin with?
A: Just seeing the magazines and what girls could acutaly look like with a little bit of resistance training … I loved the look on the females and thought it was awsome to make your body stand out above all the other women in the world …..it was a feeling that made you feel different.

Q: Was weight training something you picked up fairly easy? How long before you saw real results?
A: I picked it up fairly easy I can say…. lol. I over trained.LOL. I loved it soo much. Every day I would train … untill my body told me to slow down lol … ummmm I acutally dont even remember I was fit from doing the cardio tapes at home so as soon as I added a lil protien to the diet I would say I changed pretty quick!

Q: What made you decide to compete?
A: The drive and the thrill of being on stage, the center of attention and the drive to hopefully one day be in a magazine that millions of people pick up! To be a great represenative for the fitness feild!

Q:Was comepting something your family and friends supported at the time, and how about now?
A: At frist no my family didnt like the idea about puttin on muscle they thought I would look realy bad … more like a man .. but now they support my sport and my passion for the competitng and the lifestyle change I have to live ! They acutaly follow off of me!

Q: Was the first contest what you expected? Did anything surprise you?
A: It was a small show to get my feet …. so i wasn’t sure what to expect. I went alone and thought I did pretty well …. with not much compeititon I got first place so I still won! Each show you grow to learn more of the do’s and the dont’s.

Q: Now I understand you are moving from Figure to Bodybuilding? Why the switch?
A: The figure girls now have the look of being too thin. I figure if I’m going to lift I’m going to lift! I love the muscle look and looking more dominant!

Q: What do you consdier your best bodypart, or teh one that gets the most compliments?
A: My legs or my arms …I love the question most people ask! LOL “Do you lift?”.. I want to tell them “No I was born like that!”… Then the personal training conversation always comes around.

Q: Do you have a favorite part to train or favorite exercise?
A: I love doing shoulders … I love the pump you get and the hardness you feel.

Q: What is your normal training routine and diet like?
A: When I bulk I eat somewhat bad, but not too bad more like poptarts and some candies and cookies and white carbs so I have something to cut for the compeition. Food calories are normally way up…then I clean it up for the show … routine wise bulking I do less reps heavier weight three times a week and cardio two times … when gettin ready to cut I’ll do more reps and prob five days a week training with intervals ….

Q: When somone see’s your physique for teh first time, what is teh most common reaction? More positive or negative?
A: OMG, more positive then negative. I get attacked and drilled for questions and answers about fitness! And complimented all the time ! Its a great feeling to know your recongnized for such a great thing! … I love it.

Q: When they see it that first time, what is the one question or comment you are sick of hearing?
A: “Do you lift?” …or “How much can you bench?” …two most rediculous questions ever lol …. or “what do I eat or how I train or make me look like that?”

Q: What is the biggest misconception about female bodybuilders or teh thing you most wish people understood?
A: The true value and meaning of good health and diet to help benifit in the future and the drive and dedication that it takes to try to pursue in the career!

Q: Do you thnk muscular women are more accepted by society today than five years ago?
A: Yes I do … for more and more women are trying to get involved …everything isn’t just males anymore. The women are coming around to prove their points ! I feel we have alot more respect for the dedication we put in ..

Q: What is the best and worst part of competing?
A: Definitley the dieting… other then that its fun… posing training is harder then anything though … but other then that its a thrill and a drive of perfection.

Q: Do you ahve a favorite cheat food?
A: Ummm not really I tend to eat pretty clean most of the time besides rasionettes!

Q: Do you ahve any competitors you are a fan or or that you admire?
A: I love the way kristy Hawkins presents herself ….along with Jamie Eason.

Q: Now you are also a personal trainer. What got you interested in training others?
A: The drive to help others seek their goals and make the clients get the dreams body and goals they have always wanted … I feel sometimes I get too involved in training my clients. I want the best for them and wont hesitate to go the extra mile for them … to guide them in all the right directions.

Q:What is the benefit of being trained by Theresa Ivancik?
A: You get me LOL …. everything always a variety… always guidence and most importantly making it fun for them… I will tell you right now all my clients will never miss a session! They always feel so good when they are done! It’s more of a one on one relationship I have with my clients 100%.

Q: If someone wanted to talk to you about possibly training, how can they contact you?
A: Through phone or email … or even my myspace .. my business cards have it all writtin on them. I always get back to you the same day!

Q: What is the biggest mistake you see people new to training make?
A: The diet most of all and the many people over training!

Q: You ahve also done some modeling. Is that something you still do and what do you enjoy about doing that?
A: I don’t currently model although I would still love to. Just been focusing on bodybuilding this past year and have been at a bulk state but now that I’m dieting down I’ll be doing some shoots before the show! I love the modeling side of bodybuilding and figure ! It’s a wonderful feeling to see the final product ! In modeling I always make sure not to let the photographer photo shop my pictures for I want it to be the real me when people see my pictures.

Q: Outside of training, any other hobbies or activities you enjoy?
A: I cant say that I have any other activites besides family … training is my life ….but I try to keep hold of the love ones as well and spend as much time as I can with them for life is too short.

Q: Can you describe a typical day in the life of Theresa Ivancik.
A: Yes in three words LOL. Eat …..Sleep ….Train….

Q: What is one thing people would be surprised to know about you?
A: Pretty much everyone knows everything about me…. I’m a very personal person and love to meet new pople and try new things … You live one time so live life to the fullest!

Q: Favorite actor, movie, TV show, and musician?
A: Ummm hard to say I dont watch tv. If I do its Family Guy ..LOL sad to say … Music I listen to all pop music …alternative … anything but contry …but tv wise never get the time to watch anything!

Q: Describe Theresa Ivancik in five words.
A: Fun, Loving, Outgoing Goal Driven, and Independant.

Q: Any set plans for 2010 as far as competing or anything else?
A: Yes to make this my year to become Pro and be seen and become a very sucessful fitness model

Q: Anything you want to take this time to plug or promote?
A: I look forward to meeting many new people and helping many more suceed in all the goals! Help guide everyone in the right direction.

Q: Are you looking for sponsors? If so, how can they contact you and what are they getting in Theresa Ivancik the athlete and comeptitor?
A: Yes in fact I am … Thats my main focus is to find sponsors to help me in my fitness journey…. They can contact me through my myspace.com/theresaivancik.

Q: Theresa I want to thank you again for taking the time to do this. ANy ast words before you go?
A: Thank you for giving me the oppertunity to do this for you and I appreciate your intrest in all the questions on the finess industry …. Anything I can do to help anyone it would be my pleasure!
Stay fit …..stay motivated and make it fun ! In the words of our HPT Harlans Persoanl Training company we Change lives one Rep at a Time!

Hi! First, I would like to say my real name is Nadine Heather Green, and I go by Heather, although my family still calls me Nadine! It’s a little confusing, so I just like to clarify this from the very beginning. I was born in Rochester, New York on March 22, 1972. I was raised in a small Northern town called Watertown, New York where winters are unbearable and summer is gone before you can blink! I have four beautiful, amazing sisters who are my best friends and motivators. I currently reside in Palm Harbor, Florida, which is on the West coast of Florida near Tampa. I am happily married to an amazing man, and we have two beautiful children.

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Being a mom has been the greatest role I have ever taken in life, a job I love and cherish. They are my number one reason to stay in shape, live a healthy lifestyle, and keep my energy levels high! I feel that I am here today to show women and men everywhere that great parents deserve to look and feel great too! Just last year, I was able to train for five consecutive competitions while still caring for a three year old. It was tough, but I set goals for myself, and I went for it. I figured, heck, I absolutely live for my children, constantly making sacrifices as we all do, and you know what? Now it’s my turn! Setting aside an hour a day to exercise is a gift anyone can give themselves, even if it means setting an alarm to get up an hour earlier! What a fabulous way to reward yourself, and your happiness will shine through right toward the kids! I know I am doing something right, when I see my son and daughter flexing their muscles in a way that is both comical and refreshing! I’ve even glanced out the window to find my seven year old doing walking lunges across the yard! Fitness is a way of life in my family! I am a wife, a mother, and a woman with a passion for health and fitness! Wish me luck!
Love,
Heather

Olga Kurkulina is 6’2″ (188 cm) tall. Olga lives in Israel, but she speaks Russian.  See her flexing to the Pink Panther in the video here.

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Valeriya is a beautiful fitness model from Austrailia.

She has fully joined into Australian life, representing in state and national sports, fundraising for the Randwick Children’s Hospital, and to my certain knowledge entering into social and cultural life being chairperson of the educational, cultural and academic publications subcommittee of the Australian Friends of the Alexandrian Library. Her ability is obvious and she has used this to take part in Sydney’s intellectual life, being highly articulate in expressing her opinions on art and literature. She attends poetry readings and concerts, whilst still taking advantage of Sydney’s beaches. She is an exemplar of a modern integrated migrant who actively contributes to Australian society.

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“Valeriya” written by Professor David Wansbrough

Light bathes our bones and flesh fills the form. But only a few decide to allow grace to flow through to enliven the image we are created in. On one the ones of the ribs enclose teh moving air and bear the perfect breast orbs. The curve of the spine defines the caduseus so the hips create the balance and poise and Virgil’s idea has reality: feet firmly on the earth and the heavens in the head. And beauty lives and moves And her vibrant soul gives us life!

Top 10 IFBB fitness Ms Olympia is valued by millions of young people all around the world. Felicia Romero, who stood on the 9th place in the same, loves sports, competition, fitness and being healthy all the time. Anything that seems hard and challenging becomes her focus. She follows the footsteps of the great athlete Beth horn and Jessica paxson. And also she is one of the most famous fitness models and softball champions of America. She ran track and played volleyball and softball in high school and continues to play softball at Arizona State University as a right fielder. Felicia has been a law student but she always wanted to do something that had to do with the fitness field. She belongs to Arizona, the United States and is twenty eight years old. Felicia Romero is about five feet and three inches tall and she weighs around 112 lbs.

What got her on the top 10 IFBB fitness Ms Olympia is probably her strength and the athletic body- the lean structure she possesses.

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She trains on a regular basis for shoulders, triceps, chest, cardio, back, hamstrings, and quads. Felicia Romero trains her abs four days in a week and calves three days in a week. She never works out specifically for biceps in order to prevent overdevelopment.

Felicia always wore pants at the gym because she lacked the confidence to expose her legs. She faced a lot of failure and so she started looking out for things which made face the failure. After that she worked really hard and started analyzing the photographs of the other contestants. She started with basic things such as: using heavier weights, slowing down the rep speed and trying to feel the muscles instead of moving weights from one point to another. She trained for her legs for two days a week, hamstring one day and quads another day so that she could give individual attention to each leg. And she is a position holder on the top 10 IFBB fitness Ms Olympia.

Where and when were you born?
Esterhazy, SK Oct 13, 1973

What is your profession?

Senior Disability Management Coordinator with the Cypress Health Region and sideline personal trainer (Kinesiology Degree, Medical Exercise Specialist, Certified Functional Capacity Evaluator, and Certified Exercise Physiologist with the Canadian Society of Exercise Physiology)

Were you involved in sports or fitness prior to bodybuilding and how did you get started with weight training?

I’ve always been involved in sports (was Athlete of the Year in my high school graduating class) and went on to play University volleyball and dabbled in other sports (softball, badminton, track, curling etc)

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Was it a goal for you to compete in bodybuilding competitions right from the beginning or was it something that grew in your mind as time went on and you saw the progress in your body?

When I turned 30 I realized I was just a “recreational athlete” and I missed the taste of competition, so my husband and I decided to enter our first bodybuilding contest.

Can you give me your competition history?
2004 Sk Novice – 1st place Heavyweight/Overall (124 lbs)
2005 Sk Provincials – 1st place Middleweight/Overall (123.5 lbs)
2006 Canadian Nationals – 2nd place Heavyweight (131.8 lbs)

Which contest has been your biggest success; which has had the most meaning to you?
2006 Canadian Nationals because my personal goal was to try to get more cut in my legs and to crack the top 5 placing in my weight class, and with the help of my trainers (Greg and Autumn Raby) I surpassed both of those goals.

Please tell me something about your training routine ?

3 on 1 off, 2 on 1 off repeat/1 body part per day/cardio – off season varies, contest prep – usually up to 2 hours/day

What is your favorite exercise in the gym and which one you don’t like so much?

I love and hate all leg exercises for the same reason. I love them for the results they give me, and hate them for how much it takes out of me to do them.

Which body part is your best in your opinion?

People say my back or legs

If you don’t mind would you give me some stats (best lifts and some body measurements)?
Nothing to brag about here – I don’t train super heavy and don’t have 16 inch guns – just average

What do you enjoy about training for competition….what do you enjoy about the ‘off season’?
I love the feeling of your skin getting thinner and watching the cuts come in when getting ready for a contest. I love the energy I have in the off season.

Please describe a typical day in the life of Lyris Cappelle.
Off season:
5:30 am – wake up and respond to personal training e-mails
6:30 am – 30 min treadmill 3x/week
7:40 am – eat 8 egg whites and 60 g rolled oats
8am – 12:00 – work (husband Ryan get’s kids ready for school)
10:30 am – 2 scoop protein shake and 16 mini rice cakes
noon – 1:15 pm – weight training
1:15 – 5:00– back to work
1:30 pm – eat 150 g chicken and 1 cup of basmati rice
4:00 – eat 150 g chicken and 150 g yams or potatoes
5:00 – home time
5:00 – 6:30 – make supper/play with kids (Hayden and Brooklyn)
6:30 – 8:30 – usually run kids around to their activities (hockey, wrestling, dance etc)
8:30 – say “hi” to Ryan for the first time in the day – we help kids with their homework/get kids ready for bed/prepare meals for tomorrow/laundry/dishes etc
9:00 – 10:30 – respond to personal training e-mails/develop diets and programs
10:30 pm – bed time

Please tell me about what you do when you don’t work out ( hobbies, what do you do to relax?, etc.)
I’ve started playing women’s hockey about 2 years ago and I suck, but I really enjoy it.

What do you enjoy most about the bodybuilding/fitness lifestyle?
The bodybuilding community. We all know what it takes to get up on stage. We all know what it takes to train with such intensity that you want to puke. We all know what it takes to commit to something and follow through with it. This is what ties us together. It is too bad that bodybuilders get a bad reputation for being conceited etc, I think that a lot of the bodybuilders we’ve met are some of the most humble people around.

Jodi Leigh Miller, a female bodybuilder and figure competitor is a FemaleMuscle favorite. She was born in Chicago, Illinois on November 8, 1972, and currently resides in Dallas, Texas. She graduated from the University of Texas at Austin with a BA in English and a Secondary Teaching Certification, and earned certification as a personal trainer from the Cooper Institute in Dallas. In the mid-1990s, her interest in powerlifting led her to try her hand in competition. She won first place in her first two powerlifting appearances, and began to consider competing in other fields. She is also an accomplished kickboxer. By the early 2000s she had been successful in sporting challenges and turned to bodybuilding, along with fitness and figure competition.

In 2001, Miller began competing in events for the NPC, an affiliate of the IFBB and the largest amateur bodybuilding organization in the United States. She won her division and the overall champion title in her first event, and since then has gradually gained repute on the national level. Miller actively markets herself through the Internet, and has attracted sponsorship from several national sporting equipment and apparel companies. She has also written as a guest columnist for Oxygen magazine. Miller is a former public school teacher as well.

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In 2006, Miller transitioned back to bodybuilding. She won the lightweight class in the amateur bodybuilding division of the Europa Supershow. That qualified her to compete in the bodybuilding Nationals, where she placed eighth in the lightweight class.

Miller’s transition into bodybuilding has been a successful one. She won the lightweight division of the 2007 Team Universe, the only drug-tested NPC event at the national level. This qualified her for the IFBB Women’s Amateur Bodybuilding World Championships, held in Santa Susana, Spain, on September 21. She placed 13th in a field of 16 women in the <55 kg category.

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IFBB Fitness Pro Jodi Boam has been a gymnast for half of her life. She placed fifth in her IFBB pro debut and has the potential to be a top contender in every show she enters. She became the youngest IFBB Fitness Pro in Canada at age 23. Jodi was kind enough to share a bit more about herself days out from her first pro show on her homeland of Canada.

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Look for her to make some noise this weekend and don’t be surprised if you see her competing on the Olympia stage. She has a fun personality and a killer set of arms. Read about her work out split, cooking dos and don’ts and why she’s a bad driver, even in her own drive way.

Name: Jodi Boam

Born in:Hamilton Ontario Canada

Number of years competing in gymnastics: 11 competitive years!

What level did you make it to? I was a national level gymnast by age 15, and qualified to compete at the World Championships, but unfortunately had to pull out the week of, due to injury!

How’s your injury from the gymnastic days doing? My old injuries don’t bother me too often, only because I do know my limits and which exercises to avoid. Currently, My elbows are my main issue, where some days I cannot do my routine or train arms as any pressure causes sharp pains. But no, there’s nothing too crazy to worry or stop me.

How did you get started in competitive fitness? Once I retired from gymnastics, I started weight training to stay in shape – where my best friend Rachel Davis introduced me to the world of Fitness through Mindi O’Brien. I loved weight training, was a great gymnast, have a very competitive personality and have a need to perform! it just fits me so perfectly, so both Rachel and Mindi both inspired to be where I am today!!

How’s it feel to compete with Mindi on the same stage? it actually feels like a dream!! She was my idol for years, and my coach and mentor since I started competing!! I wouldn’t even be at this level without Mindi O! To be on stage with my coach is seriously a dream – but definitely SOO terrifying lol. It makes me realize I AM in the “big league” and fighting for the top against the best out there!

Contest history:
Had my first fitness victory in 2007, where I instantly got hooked!
2011 IFFB PRO DEBUT – 5th in New York
2010 CBBF Canadian Nationals, 1st place Women’s Fitness Short and Overall Fitness Winner
2009 CBBF Canadian Nationals, 3rd place Women’s Fitness Short and Best Routine Award
2008 OPA Championships (Level 3), 1st place Fitness
2008 CBBF Canadian Nationals, 5th place Women’s Fitness Short
2007 CBBF Nationals World Qualifier, 1st place Women Fitness Short
2007 OPA National Qualifier (Natural Ontario’s) (Level 1), 1st place Fitness
2007 OPA Northern Ontario Championships (Level 2), 1st place Fitness

I understand you’re “Canada’s youngest pro” – How old or young are you?I turned 24 in March, but Earned my pro card August 2010 at Age 23! Unfortunately I am no longer thee youngest, but currently still the youngest in Canada to obtain it. Crystal Heck now holds that title earning her pro card recently at age 24, being just a few weeks younger than me.

What’s the most challenging part of preparing for fitness? Dealing with the bumps and bruises from practicing on the hardwood floor! After having bouncy mats for so many years, I often forget certain skills should not be done on wood, lol. Especially a plain old front roll! I’m sure all fitness ladies agree

Who inspires you in the fitness industry?Mindi O’Brien was my first inspiration, who helped get me where I am today! Over the years, I’ve also gained huge respect and admiration for Oksana Grishina. She’s amazing and beautiful and all aspects and I’m looking forward to meeting her, and watching get a well deserved WIN!You have some pretty wicked strength. What your workouts consist of? It often changes, but here is a basic Idea I’ve been recently following.

Monday: Chest
Tuesday: Legs
Wednesday: Shoulders/back
Thursday: plyo, cardio, routine
Friday: Biceps/triceps
Saturday: Hamstrings/shoulders
Sunday: off

Do you do cardio on an empty stomach? Yes! I actually really enjoy it (now that I have a treadmill at home…) I do 30-45 minutes fasted cardio, Which I find completely wakes me up, and energizes me for the day! I actually feel lost without it, and not as motivated through the day when I skip my morning cardio! Of course some days off is great too. ( this is mainly for comp. prep only… where off-season I may only do this 2-3 times a week rather than 5-6 times a week)

What type of cardio do you prefer to do? Intervals! Honestly, anything that really kick my butt! I will do sprinting intervals, plyo circuits, or running on the step-mill intervals. I enjoy that complete failure feeling – I know I’m pushing my limits every time!

What types of exercises do you do to help with your flexibility?Active stretching. Warm up with high kicks, or long stride lunges, etc. and also coaching gymnastics I will stretch with the kids or do demonstrations and such.

How many hours a day do you practice your routine or work on your gymnastics? Well… it should be A LOT more than I do… routine is only once a week with my plyo days. Sometimes I will practice random skills after my nightly cardio, or try a couple skills at gymnastics while I’m coaching… but I actually wish I could do it more often. I am finding everything becoming more difficult over the last while, so training “gymnastics” more often IS a goal for me!

I saw a video where it looks like you and your friend Rachel like to be a couple of dorks in the gym. Are you the queen dork or you still working on that title? Between the 2 of us, I don’t even think Napolian Dynamite could top us. Sometimes even I wonder about our sanity lol. But if we choose the Queen geek between rachel and myself – Ill be proud to take the title – even if she wants it!! haha.

What can the audience expect to see on stage? Still being a rookie Pro, My main goal is to catch the judges and audiences attention, and make my name more well known! I want to be remember for upcoming shows, and for many years to come!

Are you excited about the routines being 2/3 of the total score? I am proud of the physique I bring the stage, but yes, I’m very excited about routine being a highly score!! I normally perform pretty well, and bring a jam packed, energetic routine! I just hope the judges agree as well!

How many meals do you eat a day? 6

Favorite diet meal? ground beef with Yams – mixed with franks red hot sauce and tex mex spice!

What’s on the menu. Let me guess – Chicken and Asparagus? lol, not always. At the moment yes, only because I’m few days away from the show, so its very limited and strict! But I have many different meals throughout the course of my prep, my favorites being ground beef with yams, and my egg white and oatmeal pancake. Oh ya, and my protein shake with avocado and raspberries is amazing too!! MMMMM

What cooking experiment would you tell other women NOT to do?Well.. I did try cooking oatmeal and raspberries together – and then pan fry it to make a “cookie” but of course it didn’t turn out too great, and I think I had to throw that frying pan away!! Oh ya… and tried a tuna and asparagus egg white omelet! the 3 DO NOT mix well! Vomitorium! lol

Any cooking experiment that worked out and you’re proud to share with others?Blended vanilla protein powder with peanut butter… poured over cooked oatmeal! Just use small amounts of water so its thick and pasty! YUM!

Are you a bad driver or is the banged up car other people’s fault? lol, Oh God haha… I am a TERRIBLE driver! I admit… I’ve been in about 8 accidents, 7 MY FAULT! and 6 being me hitting PARKED CARS!! – and ya, I hit a parked car in a driveway THE DAY I bought it! .. needless to say, I’m on my 3rd car in 5 years! lol… BUT thank god nothing has been through insurance and my payments are still low!! LMAO

For those of us in the USA, what is “Bulk Barn”? They have everything from dog food, to candy, to baking powder! Where you can take as much or as little as you need, and just pay per unit price!! Its actually amazing! Especially for the gummy bears, chocolate almonds, and Reeces Pieces! lol.

Do you get pissed at McDonald’s workers often? lmao – don’t make me look bad!! But this women seriously got my coffee wrong BOTH times I went! I know it was FREE coffee… but still! McDUMMIES!! haha kidding

What will you be eating for your “first supper” – the first thing after your show?A cheeseburger is my go to!! every time – with fries, tons of ketchup, and a hot brownie with ice-cream for dessert! It never fails!!

When you’re not preparing for a show what would you be doing?I’m always training!! I absolutely love weight training! being at the gym is my happy place, and my time for myself. But if I’m not competing, then I will spend more time focusing on building my business and working more hours to safe for the business! I am currently starting online training for athletes and competitors and working a facility with my boyfriend to personally train them as well!

How long have you been coaching and how often do you coach? I started coaching gymnastics when I was 14 years old, and been going strong ever since. I normally coach about 3-4 times a week, having the 7-13 year old competitive program. Must admit, its a sweet job, especially to keep myself practicing and motivated, and remaining a great role model for the kids! Its a win-win job!

Any supplements that you use and would recommend to other women?Isolate protein, Agent M, Sub-Q, Fubar, L-carnatine, glutamend, vitamins, fish oils, pre-workout drinks (many kinds)! This is about everything I take, and fund great results from each!

What’s the key to recovery from the hard workouts and training? Good sleep, proper stretching, stay active afterwards – don’t just laze around to get stiff!!

What songs are you jamming to lately? David Guetta – anything from him!! Rihanna, Bon Jovi, and JUSTIN BIEBER!! haha seriously, I love a large mix of music from rock, heavy metal, and dance! but for working out – I like a strong bass to pump up to!!

Anyone you’d like to thank?My sponsors, FUSION BODYBUILDING, they have been amazing and provide unbelievable products!! Also my sponsors from PUR Nutrion, best friend and inspiration Rachel Davis, and of course my boyfriend -number 1 support system Eric Daye!

Do anything different this time than previous shows? Actually this time around, I am trying a new diet approach from previous shows! I am going to try the carb and fat loading before the show – whereas normally I coast along and don’t change anything – not even water during my last week of prep!! Thought I would try it, and see how it works for me!! Needless to say, I am extremely excited about getting carbs mid-week!! bring it on!

Where can people find more info on you?
fusionbodybuilding.com
Jodiboam.com  is in the works, but almost ready to rock!! keep checking and to see when its up and running!!
also, many videos on Youtube just by typing my name!! GO, do it!! I need more hits!! lol

Always a natural competitor, Liza has a 20 year history in the sport of competitive bodybuilding culminating in her overall win at last year’s Musclemania World show in Anaheim.

Liza is in her 40’s, and is a single mom with a six year old boy…Conan. (Yes, he WAS named after the “Governator”!) She practices medicine as a physician assistant for a practice devoted to controlling pain in a variety of unfortunate patients…in a variety of ways, both procedural and medical.

She also does sports modeling, and has a popular web site devoted to her passion natural bodybuilding and fitness. In her spare time, she enjoys scuba diving, white water rafting, and kick boxing. Currently Liza is preparing for her professional debut in natural bodybuilding in May.

She is a naturalized American…having been born in Montreal, Quebec (see, there is an “Atlantic” tie!)…and looks forward to possibly repeating her Musclemania World win in November…check out her web site at LizaLarence.com, you wont be disappointed !

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Training

I train each body part once a week in this order:

Monday: Chest – 16-20 sets/30 minute cardio
Tuesday: Shoulders – 12-16 sets/30 minute cardio Wednesday: Legs – 25-30 sets/no cardio
Thursday: Cardio (boxing or kickboxing – 1 hour)
Friday :Back – 16-20 sets/ 30 minute cardio
Sat./Sunday: Arms – 12 sets each/30 minute cardio

I work out 5-6 days a week, and do cardio every workout except legs. Cardio at the gym is usually an elliptical machine with arm rowing (Life fitness cross trainer) on mod-high level (10-15) for 30 minutes. Occasionally, I will use a recumbent bike or treadmill (walk/run) x 30 minutes. Kickboxing classes are an hour, and are very intense!

Note: My lifting workouts last 30-45 minutes, and I don’t really rest between sets. Most exercises are super or giant sets. And, I always do cardio first. My training is unusual, but well suited for the natural athlete with a busy life outside the gym.

How did you get interested in bodybuilding/working out?

I had severe asthma and allergies from the time I ws born and was just wanting to be stronger to able able to do the things that most kids do. I wanted to play sports and do things outside. I saw a photo of Cory Everson when I was 15 and that is where it all started.

How was your first show like, any interesting experiences?

Well, we will just say I competed against Gina Davis in my first show….

What do you like and dislike about competing?

Actually I love everything, it all comes together to make the whole.

What are your future goals in this industry?

I would really love just to be an inspiration to others that they can overcome anything with a bit of hard work.

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What do you see yourself doing in 10 years?

Finally being done with school and having my masters in Physical Therapy.

Please tell us something special about you that most people wouldn’t know?

I am a sucker for disabled kids and animals.

Any additional notes? People you would like to thank?

I would really love to thank my parents for finally coming around. My brother who is always there, and Greg who always pushes me in the gym no matter how much I whine. Also, Bonny and Alan Priest, they have helped me so much!

We can’t help but to notice the regular buzz and flurry of activity Tweeting from the twitter account of incredibly strong Czech bodybuilder, Katka Kyptová.  Here’s some information on her including a huge photo gallery and by all means follow her on Twitter!

My Loves:
hard workout! Cardio. Fitness. Coffee Heaven. Hello Kitty, Focení.Rachlá car. R & B / neo soul / hip-hop. Dance. Daniel Millman. Victorias Secret. High Heels.Intellectual conversation. Sexual experiences. Las Vegas. Sushi. Espresso. Dry Martini. Jahody. Coconut Body Lotion. Vanilla. Chocolate protein. Chillout music. Sauna. Inline. Puffed rice. Abercrombie & Fitch. Aéropostale. Candles. Incense. Herbs. Carnitine Drink!

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How I relax: a massage, sauna, salt cave, a glass of good wine with friends, watching fairy tales:)

What I was addicted:): on the move, counting calories ), on rice, the music, the fragrant bars and on the people:)

What can not be without: without my breakfast )) (puffed rice with protein ….: o) and without moving:)

What I am: friendly, always smiling, sociable, tolerant, sensitive, open, phlegmatic and still hyper

Motto: People who can not understand the value we have for growth. Those with whom souzníme have the value of benefits. Both are equally important, although the first is quite annoying and the other vice versa.

Education:Technical University of Liberec, Faculty of Education, majoring in Sports Management

• National Academy of Physical Culture – Cardiofitness (fitness trainer Sports II. Class)

• FISAF (specialization Muscle conditioning)

• Eva Blahušové Wellness – Pilates instructor

• FACE – Bosu Core Diploma

• FACE – Bosu Fitness

• FACE – Bosu Strength

• 3D FITNESS – TRX

• FACE – Personnel training in pregnancy and after childbirth

• FACE – Health and functional training for current clients

Work: I work with a personal trainer and fitness advice on healthy lifestyle

Specialization: Sport diagnostics, training for increasing fitness, reducing intensive training, training to support muscle growth, flexibility, training, compensation practice, removing imbalances, training of lower back pain in pregnancy and after childbirth, nutrition for athletes and the general population, the influence of nutrition on health, alternative treatment for diseases.  Katka Kaptopva Twitter

Mindi O’Brien

• Gender: Female

• Astrological Sign: Gemini

• Industry: Sports or Recreation

• Occupation: Personal Trainer/coach/mom

• Location: Burlington : Ontario : Canada

IFBB Fitness Pro Champion Professional Fitness & Figure Coach Owner of TEAMOBRIEN FITNESS 

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How did you first get interested in bodybuilding?

I started working out at the local YMCA.  I enjoyed it. I really didn’t know what I was doing, but I just read the instructions on the side of the equipment and eventually got better at it.  I entered my first contest in 1998, the Windsor Bodybuilding Championship.  It’s a level one show so any one can enter.  I placed 2nd in the lightweight class, I was 108lbs.  I didn’t have a trainer, I just asked alot of people for advice.

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Is Windsor a big bodybuilding town?

I think so. The Windsor show always attracts alot of competitors as well as spectators.

What other sports were you involved in?

In grade school I was into soccer, and track — 100m dash, and 400m relay.  I didn’t do much in highschool. I had a paper route that kept me busy.

Do you still participate in organized sports?

No.  I’m much better in a gym environment.  I don’t like to be on a scheduele for practises and games etc.

Do you compete naturally?

I do compete naturally, which means I do not take any sport enhancing drugs. There are two competiton streams, one that tests for drugs and one that doesn’t.  I do both.

Are the tests done just before the competitions or are they random during the year as they are for some Olympic sports?

The top three winners in each class are tested.  If one tests positive than the award goes to the next one in line.  We also have to agree to be drug free during the year in case of random testing.

Do you think there would be more cheating if bodybuilding had the profile of, say Olympic weightlifting?

There’s always going to be dishonest people.  It really doesn’t have anything to do with me.  If some one decides to do it, it’s none of my business.

Have you ever been tempted to take steroids, to make that shortcut?

In my early years before I ever competed I thought about it, only because I thought that was what everyone had to do to get muscle.  But I didn’t think about it for too long, the side effects are really scary.  I never intended on doing this professionally so it was never an issue.  I noticed I was making good enough gains from training the way I was so I really didn’t need it.  I don’t want to be huge, I just want to see how my body can develop through what I can do on my own.  That’s the fun of bodybuilding.

How often do you compete?

I’ve done 6 competitons so far, and one coming up this year.  Maybe two, but the Canadians (not drug tested) are in Saskatchewan and it is a lot of money to travel.

How is the participation in bodybuilding for women these days, is it losing ground to the fitness competitions we see all over the television now?

Fitness is a tough sport because not only are you working out hard, and dieting hard, but you are also practising routines and flips.  I think it’s tougher than bodybuilding.  There is a new category called Figure which incorporates the look of fitness without the fitness routine.  If anything, I think the competitions will grow for that category.

Do you compete in the fitness competitions?

No.  I don’t have much experience in gymnastics.  I would have to learn from scratch and train for hours a day.  And it really doesn’t appeal to me.  If anything I would compete in a figure competition.  But I may be too muscular for the criteria.

What do you think about those competitions?

I think they’re great.  The energy and the work that goes into each routine is really awesome.

It seems to me that the dieting bodybuilders do is a bit extreme, do you find it hard on your body?

It is so hard!  Every time I diet I say it’s the last time.  It is hard when everyone wants to go out for dinner and drinks, and I can’t.  Or that I have to go to bed early to get up to do my cardio first thing in the morning. And to always be hungry but you know you’re done eating for the next 2 hours.   But after the diet it’s all worth it.  It’s really only 3 months that you sacrifice, and in all honesty, it’s worth it.

Like when you stop hitting yourself on the thumb with a hammer perhaps? I’m just kidding, I don’t think I’d have the willpower to diet that much. I wonder if its the same sort of feeling as people get who go on fasts. Have you thought about the diet in relation to the attraction of competitive bodybuilding?  Would the physical effects of the dieting be one of the attractions to the sport or is it more the sense of accomplishment, of mastering your desires?

After you have dieted down to practically no body fat, it is a good feeling.  Not everyone can do it, and it is empowering to know that you have the will power to see it through.  I have known quite a few people who intended to compete but just can’t stick to the diet regime.  Of course I have fellen off the wagon a few times myself while dieting but you have to believe in yourself, that one mistake will not ruin everything.  Just train a little harder and learn from your mistakes.

I have a friend whose cholesterol was quite high who went into a competition and the diet dropped his cholesterol levels. I’ve also read studies that show that reduced calorie diets can increase lifespan. Do you think there are positive health benefits to the dieting along with the increased fitness from the weightlifting and cardio exercise?

I’m sure there are positives and negatives.  I have also heard that the reduced calories can increase your life span, but, have you ever seen any one after they’re done competing?  Believe me. we make up for it after.  We eat ice cream, cheese cake, pizza, french fries…..all on the same night!  That is a problem for a lot of competitors.  Because you are deprived of food for so long, you binge for at least a few days after, if not weeks.  I knew one guy that had to go to the hospital because he swelled up so much from all the sodium after being depleted for so long.  He gained 20 pounds in the week following the competition.

How are you careful to make sure your diet remains healthy while working toward a competition?

I make sure to eat every 2-3 hours.  Drink alot of water, eat alot of grilled chicken, tuna, green vegetables, egg whites.

No fat, no carbohydrates, is that the idea?

Let me say first, I am no expert on this stuff.  I do not have a specific competition diet, and I have made a lot of mistakes in the past.  Mistakes that I feel made the difference between first place and third place.  I haven’t dieted the same twice.  I try to learn from each competition, and see what works for me.  I do have some carbs, although now I have learned my body reacts very quickly to carbs and I bloat faster than most people would.  I also know that having no fat is very hard on the joints and tissues and make it hard for the body to release toxins.  I try to incorporate unsaturated fats like flax seed oil, olive oil, and natural peanut butter.  I haven’t devised the perfect diet for me yet.  I don’t want this to end up being like a job, I just see how my body looks from day to day.  I realize this is a different approach than most others, but it’s what I do.

Do you have any major sponsorship or do you work at a job to make a living?

I am sponsored by Sportlab.  They help out a lot.  They supply me with supplements — protein powder, creatine, glutamine.  I am in school full time so I only work part time at a gym.

Do you find it hard to juggle work and training?

It’s not hard for me since I’ve been doing it for so long it’s second nature.  I just go to the gym, there’s no second thought to it.

You’ve just gone back to school to train for massage therapy, how do you think your bodybuilding background will help in that field?

Actually I think the massage therapy program will help me in the bodybuilding.  I’m learning about all the muscles and tissues and increasing circulation to get rid of all the toxins from working out, and making recovery time faster.  It is very interesting to me.

It seems almost paradoxical, the contrast between working for hard muscles and massage, which is intended to relax them. Is it important while bodybuilding to make sure the muscles relax?

I am now learning that it is.  I never went for massages before but I am learning massage makes recovery faster, drains lymph nodes, increases circulation that helps nutrients to the muscles faster, loosens tight muscles which increases range of motion.  It’s all related.

In looking at your amazing number of hits across the net we noticed you had a gallery of photos with Diana the Valkyrie, one of our early EJMAS buddies. Do you like fitness modeling?

I haven’t done a lot of fitness modeling, but I do enjoy it.  I have a website where I post new pictures every few weeks of myself and my friends. It’s just something fun. www.emmanuela.net

Are you available as a model professionally?

Sure.

Where do you see your career going in the next couple of years?

My career in bodybuilding?  We’ll see how I do in my next competiton.  I placed first in the same competition 2 years ago, and third last year because I moved up to a heavier class.  (middle weight; I was 118 lbs) I will always work out the way I do.  I don’t have a trainer because I do this for my hobby.  I wouldn’t want some one telling me what to do, that would take all the fun out of it.

You’re almost 28 now, in a lot of sports you’d be over the hill by now, what would you say was the age range for competing in bodybuilding?

There are a lot of older women in this sport.  A lot of the pros are into their 40’s.

Is there a minimum age you’d recommend girls be before they get into bodybuilding if they’re interested?

I started at 17.  I know at my gym you have to be at least 16 years old to work out there.

What are your long term goals?

To be a massage therapist and open my own pratice incorporating my background in bodybuilding to help other athletes that need guidance.

The first question everyone seems to ask is ‘what got me into bodybuilding’?
Well, it starts with a good genetic make-up.  I have the build of my father, who was an athlete, and my grandfather on my mom’s side.  Both are small, compact, and strong.  My grandfather still walks 3 miles 3 times a week at age 83.  I have always been an athlete.

By the age of 4, I started gymnastics.  I started distance running at age 8. I would run 2 miles before school and 5 miles after school.  I ran in several distance races  always placing first in my age division.  Running, softball, cheerleading and much more was how I lived my childhood.  Being an active child allowed me to build a tight compact body.

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It was about my junior year in high school when I realized that if I did sit-ups every day I got ripples in my stomach. My friends even started to notice.  During my senior year, I took a weightlifting class in the summer. As usual, I did the most sit-ups per minute.

It was great to show of my strength.  I remember the guys talking me into squatting 45 lbs. on each side.  I did it!!!  It was awesome, and I was hooked!  At the age of 19, I really started going to the gym.  I got a membership and 1 free training session.

I would roller blade 3 miles to the gym, work out, and skate home.  I was even trying to diet back then; eating bran muffins, salad, and protein shakes.  I didn’t know anything about how to diet, but I was trying.  Year by year, I learned more.  Soon, I was helping others.  I became a personal trainer while working on my Bachelors of Science degree at University of South Florida.

In addition to my own training, I instructed spinning, kick boxing and, strength and conditioning.  Keeping my ultimate goal of Health and Fitness in mind, I became a neuromuscular therapist at the Humanities Center in Pinellas Park Florida.  In 2000, I competed in my first show Women’s Tri- Fitness and placed 3rd.  In 2001, I competed in the NPC USA Costal as a heavyweight (136 lbs) and won the over-all championship.  In 2002, I moved to St. Louis to attend Logan Chiropractic College, My Alma Mater.  2003 was another great year for me; I won the over all championship at the Junior Nationals as a Middleweight (131 lbs).

I immediately jumped to the 2003 USA where I placed 7th in the Middleweights.  It was time to come back and regroup.  I needed to focus on my National Board exams for Chiropractic.  I graduated in April 2004 and opened my practice “Westerfield Health Center” four months before the 2004 Nationals.  It was difficult opening a new practice and training for the Nationals.  I placed 4th in a very tough Light heavy weight class (140lbs).  Again, back home to my practice to channel my energy towards patients and making physique improvements.

I have a busy practice, and every second of my day is spent healing with my strong hands, mind,and heart.  This made training for the 2005 Nationals the most difficult feat yet!  I had to go back to my old early morning training routine to ensure a good, focused work out.

I work 12-hour days, so getting up very early and expending energy was tough.  Staying focused and listening to what my patients were telling me was difficult.  I was beginning to question whether or not the energy I put into bodybuilding should be used for my practice and patients.

I had a heart to heart with myself during my training.  I promised myself it was just a bit longer, and I was going to give it everything, letting the results  guide me.  If there are 2 things I’m 100% confident in… It’s my dedication and the healing power my hands and heart possess.

On November, 21st 2005, I won the Light heavy weight class (131lbs) making me an IFBB Professional Bodybuilder!  Winning my Pro card proved to me that I’m on the right track with my life and energy.  I now plan to work harder.

2006 was another amazing year for me.  I picked my pro debut to be the 2006 Europa Super Show.  I placed 2nd in a tough open class.  2nd qualified me for the 2006 Ms. Olympia.  There I was my first year as a pro experiencing being a “Rookie” on the Olympia stage.  What a great feeling.  My goal has always been to just stand on the Olympia stage and I was doing it in my debut year.  I have to continue to fill out and put on a bit more size.  A lot of what I need comes with age and continued hard training and dieting.  I plan to do the same shows in 2007.

I have high hopes on qualifying for the Ms. Olympia @ the Europa Super Show, and shoot for a top 10 spot at the Olympia.  I do have some professional goals as well.  I’m always working at sharpening my skills as a business woman which takes time and the craft of learning from your mistakes.  My attitude towards bodybuilding is this… I have a very short time to live the “Rock Star” life style of a professional bodybuilder, but I have forever to be a Chiropractor.  I want to take full advantage of the joy bodybuilding brings me because it’s just for the moment.

I often struggle with the fact of Who am I?  A bodybuilder, a Chiropractor, a mentor, a friend, Dena!  Then a close friend said to me “We are 3 people.  We are who we are, we are who others think we are, and we are who we really are’.  It became so clear after that.  I’ve met almost all of my life time goals already.

One thing I have left is to play the piano.  I gave myself to the age of 45 to get that under my belt. The most important thing I strive for daily is to be a good person, and although I fail everyday, because no one is perfect, I still wake up and try it again.  I could not be any happier that I am @ this point in my life.

I would like to thank you for caring enough to read about who I am, and I appreciate your support.  What do I want from Bodybuilding many ask…?  I feel I can be one of the people responsible for changing the sport.  My feminine physical physique is encouraging to other aspiring athletes.  My profession further exclaims my dedication to the sport and others.

Bodybuilding gives me respect for working hard from the bottom to the top, and allows me toinspire and motivateothers…through bodybuilding I can get the word out on how to increase longevity and vitality of life by being involved in your personal health management.

My training goals for my next show are the same as last year… legs, shoulders, and lats.  I plan to be even better!  I plan to get up to 165-170 off season for 2007.  I train 4-5 days/ week usually one body part per session and split work outs (am&pm) on the weekends.

A couple of stats..
Biceps 15 3/4 inches, quads 24 inches, chest 41 inches, calf 15 ¾ inches, forearm 12 ¾ inches.  Some of my best lifts..
Bench press 315, leg press 1,5oo, squat 315, curl 165.

A couple last questions to answer: I’m 38 years old born January 26th, 1971.  Yes an Aquarius.  I’m a native of St.Petersburg Florida.  I spent my entire life there until coming to St. Louis for Chiropractic School.  Thank you again for your love and support.