Monthly Archives: April 2012

Sally Rotlisberger – NPAA Figure Athlete


After just 3 competitions, Sally received her Pro Card in Figure through the IDFA. She will be continuing her figure career with the new NPAA Organization (Natural Physique and Athletic Organization)

Please read more about Sally.

Can you share with our readers your background and interests?

I am an executive assistant at an oil and gas company in Calgary, AB. When I’m not at work, you can find me at the gym, snowboarding, downhill mountain biking or keeping up with at very rambunctious pug. I enjoy being active and living a healthy lifestyle.

Who has inspired you the most to succeed as a Figure Competitor?

I was looking for a new challenge but didn’t know what I wanted to do. While at a mountain bike camp I discovered that my coach had entered a fitness competition a few months before the camp. She told me all about the experience and encouraged me to give it a try. After some research, I found a trainer, Dr. Wendy Ashby. Wendy guided me through the process, making it a really fun experience. After my first competition I was hooked. Wendy has been a great inspiration and has always believed in me, even when at times, I doubted myself.

What competitions have you made appearances in and what were your placements?

2010 – May, IDFA, Calgary – Novice Figure 2nd place

2011 – May, IDFA, Calgary – Open Figure 3rd place

2011 – October, IDFA, Calgary – Open Figure 1st place Overall (received Pro Card)

When is your next upcoming show and what will be your competing class?

I will compete in two competitions this year:

May 12, INBF. Category – Ms Fit

Sept 30, NPAA. Category – Figure

What is your current nutritional plan in preparation for a competition, and what supplements do you take when in contest prep?

I’m sure my nutrition plan is similar to other competitors. I eat several small meals spread throughout the day. I supplement with BCAA and multi vitamins. I try to keep it simple.

What’s your weekly Training Split like?

I lift weights approx 5 days per week.

What’s your Cardio Schedule like during competition prep?

I generally do cardio (30-45 min) in the morning. This is when I practice my posing as well.

What techniques do you employ to best prepare you for a competition?

Stage presence is really important. I have two left feet so I really need to practice until I’m comfortable with everything. Its one less thing to worry about when you’re on stage and you can just have fun and enjoy the moment. As for carb cutting and drying out … I leave that up to my trainer to tell me what’s best. I think that the last week should be really personalized to each individual.

Where can fans find out more about you?

sallyrotlisberger@gmail.com


Technorati Tags: , , , , ,

Trust Your Coach


Its something I see everyday on Facebook and Twitter, girls talking about their prep with other competitors. I think its fine and a great way to be encouraged. The one thing I do see a problem with is when girls start asking questions about diet and training.  Comparing their prep with others can be a dangerous thing. I was talking with featured athlete Kari Keenan about this very topic and she agreed to do a short interview with me.  Kari has the experience and knowledge to take on this topic. Read more about what she shared with us:

What are your recommendations for girls who are competing and social media sites?

If you’re working with a coach, listen ONLY to your coach. You hired him/her for a reason, so why waste your money if you don’t plan on listening to him/her and following the plan? There are a lot of competitors on social media sites, and many of them are very willing to share what does/doesn’t work for them and methods THEY feel are best.  Keep in mind that just because certain methods, diets, or training programs work for one person, that doesn’t mean they’ll work for everyone. If you listen to everyone, you’ll quickly become confused and begin to doubt your own program. That’s a slippery slope, and often leads to disappointment and frustration. Trust YOUR coach. Trust YOUR program. Don’t listen to the “advice” of anyone other than your coach. You’re paying that person for their expertise, so respect them and follow the program they designed specifically for YOU.

What are your feelings about posting progress pictures on sites?

I believe that a lot of people (competitors and non-competitors) post progress pictures just to receive praise and to get followers. I say this not to anger anyone; I’m guilty of it myself periodically. I see a lot of unwarranted self-promotion on social media sites, and to that I say, “different strokes for different folks.” I very rarely post my REAL progress pictures anywhere other than on my personal blog. Simply for the fact that I don’t think my 2,xxxx followers and friends need to see me in various stages of fat loss in a bikini. If you want attention, then by all means, post pictures. But keep in mind that you’ll most likely receive both positive AND negative comments. And you’ll most likely also receive false praise.

 

What are some of the negative results one can have by listening to “too much advice”?

When you listen to advice from everyone, you end up with a mismatched and unguided plan that will guarantee you to fail. And by fail, I mean you won’t be the best you could possibly be had you just listened to ONE person. Different foods and training programs work differently for different people. Find what works best for YOU and then stick with that. The best advice someone ever gave me was before my first show. He told me, “Everyone becomes an expert when you begin prep. Ignore them all and only listen to ONE person.” I didn’t know what he meant until I started getting confused and frustrated from information overload. Once I stopped trying to follow everyone else’s plan and just concentrated on my own, I began seeing better results.

 

Contest prep is trial and error each and every time. What worked for you last year may not work for you this year. What works for your friends may not work for you. Like I said, every BODY is different; every BODY responds differently to different foods and training programs. For example, one of my friends has oatmeal in her diet. When I tried oatmeal in my diet, I became very bloated and uncomfortable. Listen to your body. Pay attention to how you feel after you eat different foods. Do you feel full? Do you look watery? Do you feel bloated? Do you feel hungry? All of these questions are important to ask yourself in order to discover what works for YOU.

One of the best (and most important) things you can invest in is a prep coach. Find one person whose methods seem to mesh with how you’d like to approach prep. Listen ONLY to that person. Follow the plan EXACTLY. Don’t lie to your coach. Don’t get distracted by what other are or aren’t doing. Most of all believe in yourself and have faith in your coach. Best of luck and enjoy the journey of contest prep!

 

****************************

Kari Keenan is a National-level Figure competitor who is an Instructional Designer by day and gym rat by night. She has been competing for six years and is currently prepping for her 11th Figure show on June 30 in Maryland. She writes about the everyday life of a Figure competitor at www.figuregirlworld.com, and submits weekly fitness/health articles for www.fitnessrxmag.com. You can reach her at babytatten@yahoo.com.


Technorati Tags:

Melanie Duncan – Team Beachbody Coach

Melanie Duncan - Team Beachbody Coach


This feature really hits home for me! Meet Melanie Duncan, a Team Beachbody Coach!

Being a Beachbody Coach myself, I always enjoy reading transformational stories of Coaches and the awesome positivity they bring to the mix! Coaches are all about connecting with and inspiring others as we lead normal everyday lives!

Melanie Duncan has inspired me and am sure she’ll do the same for you too! (Not to mention she’s ROCKING MB!)


Could you share with us your Background (Education, Interests, etc.)?

I love spending time with my family and friends! They are the biggest part of my life and without them I would not be who I am today. God has truly blessed me with them! I attended the University of Missouri for two years majoring in Psychology. While I did really enjoy it, I realized I didn’t want to make it my career. I wasn’t passionate about it. So, I decided to take a break from school for a while. I’m still on that break, but planning on going back and possibly majoring in Nutritional Sciences!

So who would you say has inspired you the most to succeed in Life and in Fitness?

My two brothers have had inspired me the most in my fitness journey. My younger brother is an amateur bodybuilder and has done many shows and shoots, and my older brother is a P90X fanatic. He has done 7 rounds already!

What’s your favorite Fitness Program and how has your experience been?

I am a Beachbody Coach, so I’m all about some P90X! I’m actually in my third month of it right now, and I have never felt so amazing mentally or physically! It has literally opened up a brand new world for me, and I couldn’t be more excited!

Why did you decide to become a Beachbody Coach?

I decided to become a Beachbody Coach probably 2 weeks or so into P90X. I was so on fire about every aspect of what it entailed. I love working with people and helping them succeed and get motivated in whatever it is they are interested in. Everyone I’ve met through Team Beachbody are such incredible people, and they are so passionate about what they do! I couldn’t have asked for a more positive and inspiring group of people to work with!

What are your future Goals in both Life and Fitness?

As for my future fitness goals, I would love to one day compete in a bikini/fitness model competition. I think it would be a ton of fun and really cool experience! But more than anything, I want to encourage and inspire people to be the best they can be with whatever interests and goals they have in life. I love seeing people succeed and better themselves in ways they could’ve never imagined! Helping others to do just that, is my passion!

Where can our fans find out more about you?

If you want to know more about me, or have any questions, you can find me on Twitter @Melanie_Fitness or on FB at Facebook.com/MelanieDespinaDuncan! God bless!


Technorati Tags: , , , , , ,

Steph Marques – NPAA Figure Athlete and Fitness Model


Ambassador to the NPAA(Natural Physique & Athletics Association), Steph has had great success on the stage as a figure athlete and fitness model.

Please read more about Steph.

Please share with our readers your background and interests.

I’m currently enrolled in at University of Calgary Executive MBA program. This program is designed for business professionals, and allows us to maintain our full time jobs while studying through the 2 year program.

I own a horse and 2 dogs and love to be outside all year round. I try to incorporate my love for the outdoors into my fitness !

Who has inspired you the most to succeed as a Fitness Competitor?

I’m inspired my Wendy Ashby who is tremendously hard working woman. Both professionally, physically (as a successful figure model), and now as a new mom. She truly does it all!

What competitions have you participated in and what are your placements?

Novice Fitness Model IDFA may 2010- 1st place Tall Class, and overall champion
Novice Figure Model IDFA Oct 2010 – 2nd place tall class
Open Fitness Model IDFA Oct 2010- 2nd place Overall
Open Fitness Model IDFA April 2011- Overall Champion
Novice Figure Model IDFA April 2011- 4th Place overall
Pro division Fitness Model IDFA world championships Nov 2012- 4th place overall

What is your next competition and competing class?

I”m hoping to compete at the IFPA World Championships a the Yorton Cup in the PRO BIKINI model division  (OCT 2012)

Where can fans find out more about you?

www.stephmarques.com
www.npaa.ca  (athletes ambassador)
www.dynamisonline.ca  ( sponsor)


Technorati Tags: , , , , , ,

Katia Rice – Bikini Competitor


[facebooksimplelike]

I had the pleasure of meeting Katia about a year ago backstage at a competition. That was the night she won her class and overall. One look at her and you could tell she was clearly a winner. Read more about Katia …..

 

 

Tell the readers a little bit about yourself…

I am originally from Atlanta, Georgia and a graduate of Georgia Southern University. A freelance model and bikini competitor, I love to perform.  I am also a lover of the arts. Live jazz music, theatre plays, amusement parks, carnivals and roller skating are a few of my favorite things; and I think sundresses and flip flops are the absolute best! Health and fitness has become a major part of my life and I am committed to living a healthy, stress-free lifestyle.

What inspires you?
I am inspired by people who set goals and follow through. People often ask me about dieting and exercise, but very few people will actually execute a fitness plan. I am also inspired by my own results. When training for a show, my goal is to be better than I was in the previous show. The training is hard, the dieting is harder, but the sense of accomplishment once you have reached your goal makes it all worth it.

What shows have you done and what were the outcome?
SNBF Pro/Amateur Event (11/06/10)
Gainesville, GA – 5th Place Bikini Class

SNBF Georgia State Championships (04/09/11)
Atlanta, GA – 1st Place Bikini Short Class and Overall Bikini Champ

NPC Atlantic USA’s (03/17/12)
Atlanta, GA – 3rd Place Bikini Class A

What is next for you?
Right now I am focused on working with my trainer to make
improvements. I am committed to presenting a new and improved me each
and every time I grace the stage. You will see more of me in 2012!
I would like to thank my trainers Roc and Gina Shabazz and my Fitness
Pros family for their continued support. I would also like to thank
Celeste Hunt and Sabina Moise for introducing me to the world of
bodybuilding and fitness. I am so happy with what I have accomplished
thus far. I feel that I have accomplished so much in such a short
amount of time, and I plan to keep the momentum going. I am excited to
see what this season has in store for me. “In all thy ways acknowledge Him, and He shall direct thy paths.” ~ Proverbs 3:6


Technorati Tags: , , , , ,

Powered by HostGator