Italian-born Lorena, with her explosive physique, lives and works in Italy.

Thanks to her physical qualities and talent, since 1998 she has achieved the best results and obtained a number of prestigious titles. Lorena, who is known as a leading Italian athlete in the world of professional fitness, even abroad, owes her results to her incisive character and inexhaustible energy, which has led her to hard weight-lifting trainings in the gymnasium for almost 14 years.

Her journey to compete started in 1998, after years of intense training under the close direction of a brilliant trainer. Seeing Lorena’s genetic qualities and willpower, he convinced her to take part in the small category of the Natural Female Selection for the New York World Championships, her springboard into the world of bodybuilding and competitive fitness.

Lorena Cozza Photo Gallery

After her first contest and victory, a series of contests and victories followed, until she became an IFBB professional in 2003.  Her job owes its roots to the artistic gymnastics and athletic trainings which she had always practiced since she was a child.  Over the years, Lorena has collaborated with some Italian Fitness-oriented companies, working as a model, promoter, sales agent, technical consultant and personal trainer in many fitness centers.

She was also chosen to be the testimonial of Panatta Sport, leading manufacturer of equipment for fitness centers, The Freeway, famous producer of sport and free-time wear, Ultimate Italia, Gensan and Aqua Viva, producers of nutritional supplements for athletes.

So I entered my first show in May of 2006, which was the NPC Lehigh Valley show.  I got 6th place and was told by the judges I was too lean and too cut.  I entered the NPC PA championship in Harrisburg a couple weeks later and didn’t diet and ended up and took first in my class and overall.  I was then I really kicked up my training even more.  I finally had some more competition in my life!  I then took try at bodybuilding.  I already train like one, so I figure what the heck I will just enter for fun!  Not really expecting to win anything, I entered the NPC Mountain Valley Championship in Nov of 2006 for lightweight bodybuilding, and once again, unexpectedly I took the overall.  I enjoy competing in bodybuilding because I love going through the mandatory poses and I like making a routine to dance to.  Even though I like competing in body building, I feel aI am a little better suited for figure because it is more femine and I’m not looking to get any bigger than I already am.  I then competed at NPC Pittsburgh Championship in 2007, where I got 6th place.  I took some time off till 2008 and was introduced to a different affiliate, NABBA, which has different rules for figure.  NABBA figure is like bodybuilding in heals.  You have mandatory poses and also a routine, which gives you more stage time.  I entered couple shows in 2008 taking first and overall at the NABBA Eastern USA and also 2nd in NABBA Ms. Figure America. My most recent shows that I have done, since my 2 year break from competing, were the 2010 Tracey Greenwood Classic, which I took first in my class and took the overall of the show, and the 2010 Team Universe, which was my first national show where I got 12th out of 40-some girls.  I plan on competing in another national show soon, hopefully before the end of the year.

Dana Linn Bailey Website

Personal Information

I created a whole new me through fitness. I was saggy, baggy, sad and self loathing. I knew I needed to change so I picked myself up by the bootstraps and started training. I didn’t have a trainer to guide me and it was all trial and error, but here I am…..single mother of 4, ages 10-23 and I am in my 40’s. Never think it’s too late to change your life and feel good about yourself. Its not just a change of body….it’s a change of mind and a positive outlook out on.

Click Here for Fern Assard Gallery

I love to help people feel better about themselves

Twitter www.twitter.com/msfitfern

Awards

Numerous titles and trophies competing with the National Physiques Commitee (NPC)

Gender

Female

Personal Interests

Modeling, figure competitions, the gym, fashion…love me some shoes!

Websites:

http://www.fernassard.com
http://www.bodyspace.com/msfitness
http://www.myspace.com/msfitfern

Kortney Olson is an American-born bodybuilder and athlete.

She made her competitive bodybuilding debut at the NPC Contra Costa Classic in November 2011.

Olson migrated to Australia and became Australia’s first ever female arm wrestling champion in 2012.

Olson has been the subject of many TV documentaries showcasing her strength and muscularity, including Stan Lee’s Superhumans season 3 – High Voltage, where scientists claimed in testing that she had the ‘strongest thighs on the planet’.

Kortney is also the founder of Kamp Konfidence, a camp which empowers, encourages and improves young girls and women wellbeing.

Number 1 issue growing up:
Hating my legs. I always felt bigger/different than everyone else.
Your hero:
My Dad. Even after finding out he had a brain tumor, he made a joke out of it. never complained about being a victim.
What you wanted to do growing up:
First female president of the U.S.A
One thing you could change in the world:
Greedy and dishonest people running massive corporations.
Favourite food: Nuts. Swear I was a squirrel in my past life.
Best quality in a friend: Honesty
Worst quality in a person:Selfishness
Number 1 pet peeve: People who tailgate. get a grip!
Dog or Cat:  Dog without doubt.
Best advice you can give to someone younger:
1. It’s progress not perfection. 2. Stop comparing: you’ll be better than someone else, and they better than you. 3. Whoever told you Women ‘bulk up’ when they lift weights, LIED. If you lift things like washing machines on a regular basis and take lots of steroids, then maybe. But physical strength is one of my proudest achievements.

Her arms that is…..

Born in New Jersey in 1973, Elena Seiple participated in a host of sports prior to becoming an avid bodybuilder. A top level NPC bodybuilder for years, she was the perennial and often controversial second placer at national level shows until winning her IFBB pro card last year.

Click here for a photo gallery of Elena

Amanda Harris always saw beauty in women with muscle. Growing up, she watched women’s fitness competitions on television and marveled at their toned, muscular physiques.

After years of training, discipline and hard work, starting from weight training in high school, she now stands tall with the physique she has always wanted. Harris now is a fitness model, a personal trainer at Fit-4-Life in Kinston and a figure competitor.

Click Here for Amanda Harris Gallery

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Harris now can add pioneer to her resume, as she is the first woman in her height class to win the newly implemented women’s physique category, which straddles the line between toned and muscular.

“The new division, called women’s physique, is between figure and bodybuilding, as far as muscle goes,” Harris said. “Figure is a little bit softer, more streamline look. Bodybuilding is getting as big and hard as you can. There were a lot of women that were in that in-between area, which I was. I was always too big and muscular for figure, and I didn’t want to do bodybuilding.”

Harris won the title at the Junior USA Bodybuilding Championships in Charleston, S.C., May 21.
Making the win even more significant was the fact she and the winner of a shorter height class were the first two women in history to earn their “pro cards” in the physique division. Earning her pro card means she can compete on a professional level next year.

Harris may have found a new comfort zone in defining her body, but getting to the top wasn’t easy. She said out of the two height classes in the competition, 52 women competed for the titles.

She also has to go through strenuous preparation before competitions. Harris eats a high protein, moderate carbohydrate diet for 16 weeks. On top of her normal workout routine, she does an hour to an hour and a half of cardio a day.

Harris said dieting, which means eating mostly grilled chicken, tuna, broccoli and other veggies, was always the most difficult part of preparing for competitions.

“I’ve always worked out, but the eating part is hard for me,” Harris said. “I’m always hungry. Eighty percent (of the preparation) is diet, which is another reason I compete. It’s the only thing that will keep me in shape. I have to scare myself into eating right!”

But when Harris was feeling down and defeated before the competition, she always had the support of her husband and trainer, Jeff, to push her past what she thought her limits were.

“This is the first show she ever really wanted to quit, and I refused to let her quit this time,” Jeff Harris said. “Look what happened — it turned out good. But she worked very hard. It’s a lifestyle — it’s not a day-to-day thing.”

Article Source:Jane Moon

1. I was born & raised in California
2. I have a huge appetite. i can keep up with the guys.
3. At times I love the attention I get for having muscles & at times I hate it!
4. Art is one of my passions.
5. I used to be a correctional officer at a maximum security prison for men.
6. Fascinated with dragons
7. I’m a morning person
8. I moved to NYC march ’08. sold everything & brought my computer & clothes!
9. I can be imaginative & dreamy
10. I will eat cereal til the roof of my mouth gets raw.

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11. Just turned 34 & feel like im just starting to live my life!
12. Love hardcore heavy metal music.
13. Live by structure…very organized.
14. A loner…love to be alone.
15. I don’t like shopping.
16. Dirt biking, 4 wheeling, camping….ahhh, a tomboy at heart.
17. I have one brother 3 yrs younger than me.
18. I have more compassion for dogs than people.
19. I talk to my mom on the phone almost everyday.
20. I have way to many sneakers.
21. love going to the movies
22. I am thick-skinned & stubborn
23. My mom used to compete in bodybuilding.
24. Adrenaline junkie
25. Love to cook/bake!

The amazing Victoria Dominguez, A.K.A. Mistress Treasure, is quite a sight to behold. With measurements like 34C-28-28, this powerful physique is a classic of its own kind. This fascinating person is part fitness model, dominatrix, private wrestler, and so much more!

Click here for Victoria Dominguez Gallery

Ever hear the phrase “There are two sides to every story”? Well, the same can be said about me. There are two sides to my persona and when they are brought together, they create the unique combination of muscles and curves that is Victoria Dominguez who is a Model and N.P.C. National Bodybuilding competitor on one hand and on the hand…. You will have to continue this tour to find out.

My cultural background is as unique and dynamic as the woman you’re reading about who is an intoxicating mixture of Spanish and Caribbean. Born under the zodiac sign of Taurus, yes I’m always right and of course stubborn. A driven hustler as well as a workaholic, but never judge this book by its cover. Trust me. So, what does this aspiring Female Body Builder do to occupy her time when not preparing or competing for a show well I am a self employed fitness, internet model, hostess, exotic & burlesque dancer and when time permits I also so some personal training.

Often I am asked about likes, dislikes turn-on’s etc. If you truly want to find out then wait for the Barbara Walters Special when she gets around to interviewing me, or read my book. I thoroughly enjoy doing what I do and absolutely enjoy working out and competing. I can’t say for sure how things will play out in the future, but I do plan on making a mark in the body building community one step at a time…

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.

Click Here for Judi Boam Gallery

Click Here to Read Interview

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

Larissa Reis Photo Gallery

To realize one’s purpose in life is a goal that all successful people aspire to. Though sometimes uncertain, if one follows their heart, positions themselves in a positive environment, and surrounds themselves with good people, the end result will no doubt be a happy and rewarding life.

I was born in the Brazilian capital city of Brasilia. I am the only child of two very loving, but strict and demanding, parents who deserve all the credit for helping me to become the women that I am today. From the very beginning a love of sports, competition, and the fitness lifestyle, was a passion of mine. It’s a passion that continues to burn in me to this day.

When combined with my natural athleticism, the fitness lifestyle opened up an amazing door of opportunity for me; the chance to enter into the very prestigious world of Playboy as a featured playmate. Being a playmate opened up additional doors and my following opportunity, a marketing campaign for a health food supplement store, exposed me to the world of female figure competition. From that moment, my career path began to crystallize.

I am a practicing Buddhist and owe much of my success to the principals of this philosophy. Buddhism is about self improvement, sharing, and world cooperation with the hope of making the entire world a better place.

I consider it a blessing that my success as a professional figure competitor has given me the opportunity to represent Nutrex, the leading fitness industry supplement company in the world. Nutrex and the IFBB have given me the opportunity to meet, inspire, and experience many exciting and interesting people.

Always remember to follow your heart, work hard, surround your self with good people, and stay positive. If you incorporate these basic principals into your life you will find that nothing is impossible and that your dreams can become your reality.   Larissa Reis Website

Competition History :

• ’11 Arnold Classic – 11th Place
• ’10 Olympia – 10th Place
• ’10 Arnold Classic – 6th Place
• ’09 Olympia – 12th Place
• ’09 New York Pro – 2nd place
• ’09 Atlantic City Pro – 1st Place
• ’08 New York Pro – 10th
• ’07 World Championship, Barcelona – 2nd Place (Received IFBB Pro Card)
• ’06 World Championship, Barcelona – 3rd Place
• ’06 Brazilian Championship – 1st Place
• ’05 South American Championship – 1st Place

Marla Duncan – The World’s First Fitness Champion
By Rob Wilkins
Professional Member of the National Strength
and Conditioning Association (NSCA)

If it were possible to clone the perfect example of a fitness champion, Marla Duncan would be that example. At 5’6 and 130 pounds, Duncan has been an outstanding role model and inspiration for many of the current fitness women to include former Ms. Olympia Fitness, Monica Brant. “In 1991 I started lifting weights with a friend and saw a photo of Marla Duncan winning a national competition. Her beauty and physique impressed me enough that I wanted to try what she was doing–fitness competitions,” said Brant.

In 1983 Duncan began swimsuit modeling and participated in calendar girl pageants, beauty pageants and bikini competitions. “Most of the time I did very well and smoked the bikini contests because women did not lift weights back then and the crowds and judges loved the look. Unfortunately, I was always labeled the muscular one and did not fit in,” stated Duncan.

It was about this time a new and exciting opportunity was developing for women and it was just what Duncan was looking for-it was the dawn of a new athlete the world had never seen before-the fitness competitor.

Duncan, who first began lifting weights at the age of 16 in high school gym class, was quickly attracted to this new forum. She heard about a fitness competition taking place soon and with only 2 weeks to prepare, she competed in the 1989 Ms. Fitness USA competition. Duncan landed in the 15th position-not bad considering there were 60 competitors. For many, placing this well in their first competition would have been quite satisfying however, this placing only inspired Duncan to take her body to the next level and in 1990 she came back to win the Ms. Fitness USA title and began one of the most successful fitness careers to date.

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For the past twelve years, Duncan has been one of the fitness industries top supermodels appearing on over 100 magazine covers worldwide and dozens of fitness related catalogs. But her real passion is helping others reach their health and fitness goals.

I recently had the opportunity to sit down with this fitness legend to ask her a few questions.

RW – Why did you ever get started lifting weights and working out?

Duncan – When I was in High School it simply became a choice between the girl’s Jazzercise class and weight training. I tried the Jazzercise with all the other girls and I hated it! Only the boys lifted weights so I assumed I couldn’t but thought I’d ask anyway. My P.E. teacher said anyone could do it so I changed classes. Only myself and one other girl in school took that class with he boys. I was hooked in one class and the rest is history!!

RW – What was the first fitness contest you competed in and how did you do?

Duncan – It was the 1989 Ms. National Fitness contest and believe it or not, it was actually the first and only fitness contest in the country at the time. I placed in the top 15 out of a field of 60 women competitors. I was thrilled with my placing considering I had only heard about the contest 2 weeks prior!

RW – In the early 90’s you were one of the most photographed people in the entire fitness/bodybuilding industry. Do you have any idea on the number of magazine covers you have appeared on?

Duncan – At last count it was over 100 worldwide but that was known covers. We don’t exactly get told about them ahead of time and most of the time I hear about them from friends, fans and family! It’s hard to keep up, but that’s a good thing!

RW – Along with Debbie Kruck, Mia Finnegan, and Laurie Donnelly, you are a member of the original class of fitness competitors. Did you find the other competitors to be friendly and helpful or was everyone out for themselves?

Duncan – Most of the time, yes. The three women you mentioned are very good positive role models and people. They were very supportive and sincere however, there is always a spoiled or insecure person to deal with back stage but that’s part of the game. I would also have to add Monica Brant and Amy Fadhli to the list of great friends and role models!

RW – Have you maintained a friendship with any of the original girls?

Duncan – Debbie Kruck and I have not spoke in a few years for no apparent reason other than time makes people drift. I have kept in touch with Mia and never really was close to anyone else except Monica Brant and we talk all the time!

RW – You have been working out for close to 20 years. What keeps you going?

Duncan – I have always believed that God gives you one body to have and keep for your time on earth. You can either make or break that body. I have always felt it was the least I could do to make my body all it could be, to keep it healthy and to be good to it. I have always told people that I want to stand upright on my own for as long as possible. It’s also AWESOME to look like a female superhero comic book character!

RW – As a personal trainer you have an excellent opportunity to help others set and reach their fitness goals. What motivates you to take on this huge and demanding responsibility?

Duncan – I love to teach. I have spent most of my life either training horses, instructing people on how to ride horses, or training people. When I’m able to help a person completely change their lifestyle to a more positive and healthy one the rewards are humbling. I am truly amazed every time someone changes their complete look by following my teachings. The human body is an incredible machine that never stops surprising me.

I cannot exactly describe how it feels when someone I have worked with who was in chronic pain or had a lifetime struggle with extra body fat or simply was not able to walk up a flight of stairs unassisted thanks me for improving their life. I have the best job in the whole world!

RW – If you were “Queen” for the day and could change one thing about the fitness competitions what would it be?

Duncan – I would require that all competitors be drug tested for steroid use.

RW – In your opinion, whom do you feel has the greatest untapped potential as a fitness star?

Duncan – She has in incredible body, great smile and face, nice symmetry, radiates energy and a radical rear end–Mandy Blank

RW – What is the biggest compliment you have received as a fitness celebrity?

Duncan – I want to look like you! That’s my reward for all my hard work but it rates right up there with thank you for inspiring me to work out and make a difference in my life!

RW – And finally, if you had one message to deliver to youth (especially young girls) what would it be?

Duncan – Don’t ever let ANYBODY or ANYTHING dictate to you what your limitations are or should be when it comes to achieving a dream. I see so many promising young people let drugs and alcohol influence their life’s and ruin their unlimited potential. Drugs and alcohol are bad news and will not assist you moving toward achieving your goals.

I also believe that sometimes even family, friends, and teachers can hold kids back from being all they can be. For example, a child may dream of being a cartoonist however, the parents may not think it is a wise career choice and discourage the child. I strongly believe the child’s passion to be a cartoonist should be pursued along with getting an education and developing a back up plan. I know if I was supported a bit more in my aspirations to be a drummer, who knows where I’d be now!

Before we close, I would like to wish you success in all you do and strongly encourage you to set goals and work hard at making your dreams come true.

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Name: Heather Leff

Residence: Malvern, Pennsylvania

Height: 5’2″

Weight: ~ 118

When did you get started with fitness?

I wasn’t an athlete in high school (hello, drama club!), but my boyfriend at the time lived and died by the gym, so I grew curious. I started working out over the next few years, loading up on cardio and repping out with light weights. It wasn’t until my mid- to late-20s that I started becoming hardcore and lifting heavy. Once I saw what upping my routine and moving serious weight did for my body, I never looked back.

Heather Leff Gallery

What drives you to be so fit?

The stares I get when I grab 80s for shrugs…

Actually, it’s being able to control how I look and feel in a healthy, positive way. Moving weight is what moves me. It’s what drives me out of bed at 4:30 a.m. each morning to hit the gym. It’s my therapy. And after seeing those close to me cope through destructive behavior, I realized that having a positive constant in my life, like the gym, was the best present I could give myself…both physically and mentally.

Could you tell us about your current training program?

Currently I’m on a six-day-a-week split, hitting each body part twice a week. I do cardio and abs every session, and spend between 1½ to 2½ hours in the gym. Right now my split looks like:

Monday: Chest/tris
Tuesday: Legs/delts
Wednesday: Back/bis/traps
Thursday: Chest/tris
Friday: Legs/delts
Saturday: Back/bis/traps

As far as intensity, I go heavy and like to circuit train. So I’ll move from one exercise right into the next with little rest. Usually I’ll do four sets per circuit, and shoot for 8-12 reps. (And if I’m not failing by 10, that weight is going up.) For example, if I’m doing shoulders, I might do seated Arnolds right into dumbbell front raises right into close-grip upright rows, and then move into a set of abs, like hanging leg raises or weighted sit-ups on a stability ball.

What has been the hardest obstacle for you to overcome?

Believing in myself enough to go all out, even if it means failing. In my eyes, I never thought I could get to a place where I was in competition shape. But when people ask when my next show is, it makes me stop second-guessing and see what others see in me. Like when I entered this year’s Bodybuilding.com BodySpace Spokesmodel contest. I didn’t think I had a shot. But I got voted into the semifinals, and landed in 2nd place. It made me realize my potential.

What are some staples in your diet?

I eat clean all year. I don’t eat red meat, so my protein staples are fish, ground turkey, tofu, and chicken. I love fresh fruit, veggies, and salad. I try to eat small meals or snacks throughout the day, like a handful of almonds, Greek yogurt, or an apple. Dinner is protein and a complex carb, like a sweet potato. Oh, and no late day carbs.

Do you take any supplements?

I don’t go too crazy. I love Isopure protein for my post-workout shake. As for pre-workout supps, I’ve tried a bunch, and really like Jacked and 1.M.R.

What is your favorite body part?

I’d have to say my delts and bis, since I get the most compliments on my arms. Women ask how they can get arms like mine, and I tell them to start lifting heavier. Don’t be scared. Even if you go up 5 pounds and only get a few reps, it’s a start. That’s what will get you a more defined shape.

If you could start back from the first day you started training would you do anything differently?

I try not to look back on anything and wish I did it differently. Because if I didn’t do it that way then, I wouldn’t know how to do it better now. There are so many opinions out there about what works “best”. But lifting is trial and error. The only way to know what works “best” is to try different things to see how your body responds.

Final advice for readers?

Look at the gym as a metaphor for life. If you really think about it, setting goals, finding the strength to fight through the pain, pushing through those grueling moments…it’s all relative. So if you can get through those heavy moments in life, then you can certainly get through a hard workout in the gym. Look at it as not “working out,” but “working through”. Having that perspective can really be life changing.

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I moved to BC from Ontario in 1997 and started a new career.

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I always wanted to be an “exotic dancer” and thought I would give it
a try. Some would think this was a strange profession choice, but I have
always been a little “different“

In 1998 I won the Ms Nude BC title I travelled all over Canada as a Feature Exotic Dancer. I absolutely
loved dancing, but at times I would be denied work because I had too much muscle!

I “intimidated” the guys. That was the only downfall of dancing. I had been bodybuilding for 8 years when my dancing career came to an end and my bodybuilding career started.  I received a call from Denise Masino, IFBB Pro and Editor of “Muscle Elegance Magazine*.” She wanted me to shoot for her magazine at a location in the Bahamas! I dieted for the first time ever and Denise was very pleased when I showed up for
the shoot! I was thrilled!!! She was the one who told me that I should compete. I did that two months later and won the overall at my first competition. I then did the BC Provincials and won the overall in that as well!!!

This is beautiful Italian IFBB professional Cristiana Casoni.

Cristiana is 5’4 and weighs 136 pounds.
She was born on July 11th, 1968.
Cristiana has been in the fitness scene quite awhile as you can see here in her contest history…..

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1997 IFBB Italian Pro Fitness, 5th place
1997 IFBB Norway Pro Fitness, 11th place
1998 IFBB Arnold Classic And Internationals, 14th place
1998 IFBB France Pro Fitness, 9th place
1998 IFBB Italian Pro Fitness, 8th place
1998 IFBB Jan Tana Pro, 16th place
1998 IFBB Fitness Olympia, 11th place
1999 IFBB Mid-West Pro Fitness, 3rd place
1999 IFBB Olympia, 12th place
2000 IFBB Rimini Pro Fitness, 6th place
2005 IFBB Toronto Pro, 5th place

I became less active throughout high school which in turn made me feel unhappy with my physical features. I believed I was fat. I had started showing signs of an eating disorder. I had been skipping meals and analyzing my body in a mirror up to ten times per day. I was fortunate enough to have great family and friends to show me how unhealthy I was becoming.

I decided to make a positive change in my life. I made a decision to become as healthy as I could and increase my self-esteem. I joined a local gym and became instantly hooked.

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In 2001 I enrolled in Fitness and Health Promotion at Fanshawe College in London, Ontario. I decided that I was going to educate myself on being healthy and physically fit.

I never wanted to go back to having an eating disorder. This course educated me on how to be a healthy person emotionally, mentally, physically, spiritually, and intellectually.

As a Personal Trainer

n 2002 I became a personal trainer at a local gym. I enjoyed meeting new people on a daily basis and teaching others about fitness. I wanted other people to optimize their lifestyle and live the best quality of life possible. This was such a rewarding job but I knew I wanted more.

In 2003 I enrolled in the paramedic program at Fanshawe College. I graduated the program in 2005 and was hired on as a paramedic by Thames EMS London. Instantly, I realized how important it was to maintain an active and healthy lifestyle. Shift work and lifting patients on a daily basis was a strain to my body. Even though I was a personal trainer and attended the gym on a regular basis, I decided to hire my own personal trainer. I wanted someone who would hold me accountable for being at the gym and to motivate and push me as hard as I could be pushed. I hired Brad fowler from the Athletic Club, London who is now ironically my fiancée. I started training at the gym on a regular basis and became addicted. My self-esteem was raised and I felt good about myself.

On Competing

I have thought about competing in a fitness competition for years but have always thought of it as the impossible dream. I decided to “bite the bullet” and have a consultation with IFBB Pro Stephanie Worsfold. I was curious if she thought I had what it took to compete. After a few discussions, I decided to train for an upcoming figure competition for the Ontario Physique Association (OPA). With Stephanies coaching and Brads Training I entered my first competiton on November 24th, 2007 at Centennial Hall London. To my amazement I won. I won my division (figure tall), and I won overall figure. This was the HAPPIEST DAY OF MY LIFE!

I competed in my second competition on May 24, 2008. It was the South Central Championships held in Mississauga. I had once again won first place in my class. I was so excited to move onto the provincial championships in my hometown. June 21, 2008 I competed in the provincials. The guest poser was 8x Mr. Olympia, Ronnie Coleman. I was just happy to be on the same stage as him. I ended up with 2nd place in figure tall.

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I’m perfect in my imperfections, secure in my insecurities, happy in my pain, strong in my weakness, and beautiful in my own way.. I am ME ♥
I am SO grateful to be where I am now. I am 23 years young. I started competing in 2010 & I absolutely fell in love with it. Being fit and living a healthy life style has changed my life for the best. I turned Pro in 2011. I am so thankful for what has happened to me from then on. I have the biggest support system you can ask for and wouldn’t change anything if I had a choice. God has blessed me with amazing family & friends. Humble, friendly, and caring ♥ This year has started off with a bang. I cant wait to see what the rest of the year has in store for me and my journey is just beginning. Turning my dreams into reality is how I live. No regrets and just have fun, the best thing about life is that we never stop learning. whether we are young or old, we always have someone to learn from Olympia here i COME!!

It is too easy to get lost in this IFBB Pro. Nicole Ball has a jaw dropping physique and a face that makes your heart stop. What you may not know about her is she owned her own restaurant before putting it up for sell, moving and working for an oilfield company.

Home Town: Viking, Alberta
Birthday: August 16, 1976
Height: 5 ‘4″
Weight: 130lbs (contest); 145lbs (off-season)
Current residence: Alberta, Canada

Nicole Ball Photo Gallery

2009 Atlantic City Pro – IFBB, Physique, 3rd
2009 Olympia – IFBB, Physique, 12th
2009 Tampa Bay Pro – IFBB, 4th
2008 Europa Supershow – IFBB, Light Weight, 2nd
2008 Olympia – IFBB, Physique, 11th
2008 Tampa Bay Pro – IFBB, Winner
2007 Atlantic City Pro – IFBB, Light Weight, 1st
2007 Olympia – IFBB, Physique, 8th
2006 Canadian National Bodybuilding Championships – CBBF, Middle Weight, 1st & Overall (Pro Card)
2004 Canadian National Bodybuilding Championships – CBBF, Middle Weight, 1st
2003 Canadian National Bodybuilding Championships – CBBF, Middle Weight, 1st

I have always been athletic, a tomboy you could say, I grew like a weed and towered over almost my whole fifth grade class awkward, tall and skinny I got teased quite a bit. By age nine I was racing motorcycles in the California desert and kicking the boy’s butts, I might add. As I grew into my height and started to fill my frame, I got into modeling. I had been lifting (light) weights and doing aerobic exercise, but I was told again and again that I needed to be very careful as not to become muscular. You know that one right? “I just want to get some definition, you know tone up, I don’t want to be a muscle girl!” Well, that stuck with me, so I got real good at Yoga, Ballet, Pilates, Spinning, and circuit training with light weights. My diet was a combination of strict vegetarianism and then the crazy modeling starvation diet so needless to say my protein requirements were not even close to being met.

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When I met my future husband who is a bodybuilder we began to work out together and I repeated my mantra “ Tone, Cardio, blah, blah, blah…or I might not get hired for the next job!” He was very understanding and worked me into his bodybuilding program. I was training for a Marathon at that point so we shaped my workouts around the intensity of all the running I was doing. When my work became a scheduling conflict with the Marathon. I was disappointed and relieved at the same time, sad that I would have to concede the challenge of the Marathon but excited to be able to give weightlifting a real go. We worked a lot on strict form, isometrics and instead of circuit training; he had me in his body parts split sequence. What I discovered is that I am a competitor; I wanted to prove that I could do it too and that’s when it happened.

One day without my knowledge or consent I realized that the monster had bitten me! The monster that lives in my head, the one that says “You can do more, go heavier, hold it longer and bust that last rep to failure!” I loved the high, we trained six days a week like animals sometime twice and during cardio season three times a day. I felt something that I had never felt before, this process of loving the pain, my body tingling in anticipation of the soreness that those last two reps would give me two days later. I was hooked like a fat kid loves cake! My body really began to change, I felt like a coiled spring, tight and ready! So you can guess where this is going…I decided to compete. I entered in the Miss Galaxy contest, which if you are not familiar with it is a Figure round proceeded by a full military obstacle course that was a trip! I unfortunately suffered a shoulder injury for which I curse the Galaxy often. I did well, in my first outing I placed 14th out of 128 women.

I wasn’t hooked on that kind of competition though. I didn’t have any Gymnastic experience so Fitness was out and so I looked to Figure as an alternative. I focused my training on doing a figure show. I went in hook, line and sinker and about halfway through my training my husband and my other trainer Francesca said that I needed to reel it back because I was getting too muscular to compete. Then he said, “You could do the Women’s Bodybuilding Show at Muscle Beach in Venice.” Well, my friend, that was it…I went to the dark side, I threw out all my brainwashing about women and muscles and dug deep, deeper than I have ever dug in my life. I won the Middleweight Class and the Overall in my first ever contest. I couldn’t believe it! And here comes Bob Chicherillo to give me my trophy! We also met Valentina Chepiga at the show and afterwards she told me that she had called me as the winner before the show even started! I was so excited because her FTV video was one of the videos I bought for inspiration.

We had said that we would try this show and see where to go from there, needless to say I was eager to do another show. It just so happens that I had met Steve Wennnerstrom and he suggested that I do the 04 NPC “CAL” show. So I really needed to try and bring my legs up to par with my upper body. I had heard my husband and others talking about how you aren’t really a bodybuilder until you puke on Leg day. I thought ewww, gross but kinda cool at the same time! So as my Husband/Evil Bastard Mean Trainer Guy was killing me at Gold’s Gym Hollywood with a 750 lb. Leg press I managed to one up the puking ritual. I pissed myself right there in the sled, I’m serious, there was a little puddle of pee on the mat under the seat! That evil guy was laughing so hard he was on the floor as I am running to go get towels before anyone notices. After paying the crazy price for a new pair of shorts at the pro shop we kept right on going. Oh, and I have puked on leg day also so I am part of the club. I got some extra help from Paulina Talus at Venice Gold’s with my posing (SHE ROCKS!) and some training advice from Charles Glass. I totally submerged myself in the Venice vibe and surrounded by the cream of the crop I really felt like a bodybuilder.

I entered the L.A. show and had some serious competition. I missed my carbs, came in a bit depleted and due to some schedule mix up I barely made it to the stage in time for my routine, no pump up or anything. But I pulled it off and in my second contest ever I won the middleweight and novice classes as well as qualifying for the nationals! So, I am now training for the NPC show in Pittsburgh in May and then the 05 Nationals in Atlanta. I want to go for my pro card but I am going to take it one day at time and work my hardest to bring my weaknesses to my strengths.
I must give big respect to the women who have paved the way for women like me coming from the “Beauty” perspective to be able to embrace my muscular beauty and not worry what the “establishment” will say.