- 2005 - Natural Southern States - Figure Tall 4th place
- 2005 - KC Gold’s Classic - Figure Medium 1st place
- 2005 - NPC Las Vegas Figure Classic - Women’s Tall 5th place
- 2006 - Augusta Grand Prix - Women’s Heavyweight 1st place, and Overall Winner. Received my pro card. Figure Tall 2nd place
- 2006 - Gold’s Classic - Masters Figure 1st place, and received my Masters pro card. Open Figure Tall 5th place, Submasters 3rd place, Open Women 3rd place, Best Poser
- 2007 - WNBF Pro Masters Cup - Figure 1st place, and received my Open pro card
- 2007 - INBF World’s New York City - Open Women’s Lightweight 3rd place
- 2008 - WNBF Pro Caribbean, Grand Cayman Islands - Pro Figure 5th place
What is your background and how did you get started in bodybuilding?
I am a personal trainer, and have been training for 25 years. I had planned on competing in my 20’s but never did so I competed for the first time 6 years ago to celebrate my 40th birthday.
Why do you love bodybuilding?
I love standing on stage being in the best shape of my life. And it’s a way to showcase all the hard work I do in the gym and to prove that just because you’re over 40 doesn’t mean you have to throw in the towel on having the body you want.
What is your training philosophy?
I work out just as hard off-season as in-season. The only difference on-season is doing daily cardio, which I don’t enjoy, and the strict diet, which I do enjoy.
What's a good workout routine that has given you results?
- Monday - Back. 24-28 sets, 10-12 reps each. Different every time.
- Tuesday - Quads. 28-32 sets, 10-20 reps. Sometimes high density.
- Wednesday - Chest. 24-28 sets, 10 reps. Different every time.
- Thursday - Rest.
- Friday - Arms. 24 sets, 12 reps. Superset between biceps and triceps.
- Saturday - Glutes and Hamstrings. 28-32 sets, 10-20 reps. Sometimes high density.
- Sunday - Shoulders. 24-28 sets, 10-15 reps. Different every time.
If you have to pick only 3 exercises, what would they be and why?
- Dumbbell Rows - Really isolates the entire back when done correctly, also hits biceps and rear delt.
- Incline Bench Press - Love the definition it gives my chest, hits triceps and anterior delt, also.
- Walking Lunge - Works the whole leg.
What's the best training tip you could give to others?
Focus during every set and listen to what your body is telling you. Don’t ignore twinges of pain and keep your form tight. It’s so important so that you can keep going without being sidelined with an injury.
Nutrition And Supplementation
What is your philosophy on nutrition?
I always eat healthy even in the off-season. But on-season I get very strict. It’s all diet at that point. If you want to “unwrap the package”, then you have to keep a tight rein on what goes into your body.
Give us a typical day in your diet (contest prep)?
Get up, have coffee, do cardio, eat breakfast, hit the gym (lift and another round of cardio) train clients, take care of my family, make sure I always have a supply of cooked chicken, cut up veggies, and complex carbs on hand.
What are your favorite meals and foods?
Favorite food is probably homemade butternut squash soup with cut up chicken in it.
Favorite cheat food?
What's the best nutrition tip you could give to others?
Everything you eat on-season and 95% of what you eat off-season should be beneficial to your body. Ask yourself, is this going to make me stronger, healthier, and is it good for me on the inside?
What supplements do you use that give you great results? How do you use them?
- Multivitamin - daily.
- Glutamine - post workout shake, before bed, for recovery.
- Fish oil, healthy fats - daily.
What brands do you think are offering the best products at the moment?
Advice For Others
What are the 3 best tips you'd give to someone thinking about competing in natural bodybuilding?
- Make sure you have the time and focus to devote to it and remember that, particularly in girls, natural doesn’t just mean you look good in a swimsuit. I judge as well and I hate it when someone steps on stage that doesn’t even look like they go to the gym. We work HARD to get on that stage and your body should reflect that.
- Compete in shows that are true natural competitions, run by natural organizations, drug –tested and polygraphed.
- Seek out an expert on natural bodybuilding, someone that has successfully worked with multitudes of natural competitors, to get the best advice on how to make your stage time successful. I had to struggle through several shows, taking the wrong advice on pre-contest nutrition, before I found someone that cared about me before, during, and after my shows.
What is your best advice for looking your best on competition day?
Get plenty of rest, make sure you have help applying your tan so that it’s flawless. Go in with confidence knowing you have given it your all. And keep blinders on while backstage, just focus on you and keep a smile on your face.
How do you stay motivated? What advice would you give to someone who's having trouble staying on track?
I’m motivated by increasing age lol. If someone is having trouble staying on track while prepping for a show, then they need to ask themselves how bad do they want it? I learned a long time ago that everyone gets motivated in a different way, what works for me, isn’t necessarily going to work for someone else. It all comes from within and it may be just the right trigger at the right time that gets us there.
What shows have you got coming up, where can we see you compete?
I am planning on competing in 2010, the show I choose is still up in the air. I am promoting my first bodybuilding, figure and fitness show in June of this year in Bellevue, WA. It’s the NANBF Natural Cascades Classic so it’s taking my focus right now.
What would you like to achieve in your natural bodybuilding career?
I have already turned pro, so that was a huge achievement. I think the next thing is to for my show I’m promoting to be a huge success, and for the next time I step onstage, to be even better than the time before.
I really don’t have idols in the bodybuilding world. I always like Elaine Goodlad’s physique and stage presence, though.
How Can People Contact You?
How can people contact you?
My email: firstname.lastname@example.org