2007 Amateur Figure
- NANBF Bluffs Classic: Open 4th
2008 Amateur Bodybuilding
- NANBF Southern: Novice 1st place
- NPC Mile High: 1st Place Novice, 1st Place Open Heavy weight, 1st Place Drug Free for Life
- NANBF Gold’s Classic: 1st Place Open winning my Pro Card and Best Poser
- NANBF Heartland Classic: Open 1st Place, Ms. Nebraska title, and Best Poser
- NANBF Bluffs Classic: 1st Place Open, and Most Entertaining
- NANBF Great Lakes Super Natural Muscle Classic USA: Open 1st place winning my Pro card for the 2nd time
2009 Pro Bodybuilding
- IFPA Pro International: 3rd Place
- IFPA Yorton Cup: 4th Place Heavy weight
What is your background and how did you get started in bodybuilding?
I was a gymnast all my life. I started at the age of three and did not stop until I was 17 and leaving home to join the Air Force. Once in the military my training changed a lot. It became much more focused on running and calisthenics as opposed to any sort of real weight training. I wanted to compete in fitness back when I was in my 20’s but due to the demand of my military career it was not possible. So time moved forward I got married and became pregnant.
After I had my son I was fed up with my size and weight gain, not to mention that my cholesterol and blood pressure were through the roof, so I went on a mission to lose weight. I gave the Body for Life program a run for 12 weeks and didn’t lose a whole lot of weight but I gained an enormous amount of muscle. So I moved forward and got some assistance from a friend and entered my first competition. I competed in figure.
Showing up and making my first step on stage sold me! But I was quickly reformed. I saw the bodybuilders hanging around with bare feet and more or less relaxing while all the figure girls (me included) were in 5” heals trying to walk and pose and be “models”. I wanted to hang out on the floor! I enjoyed my day on stage but after seeing the pictures from the show, which too told me that I was not a figure girl. My muscle size was just overpowering in comparison to the other competitors.
My next step was to find a trainer and get ripped! And that is exactly what I did! I started with my trainer two months after that figure competition and stepped on stage only five months later to start my year long winning streak on the bodybuilding stage. I kind of fell into bodybuilding. I went from a fat girl with high blood pressure and high cholesterol to a professional bodybuilder. How awesome is that!
Why do you love bodybuilding?
I love bodybuilding because I am able to perform. Having been a gymnast from pretty much the day I could walk, I always felt like I was missing something with not competing and performing for others. My favorite part about the whole competing thing is putting together a wonderful routine that the judges and audience will remember.
What is your training philosophy?
I am pretty steady on my training on and off-season. The only real difference is the intensity and cardio. Off-season I take my time and try to up my weights, when I am on season it is more about moving quickly and burning off the fat.
What's a good workout routine that has given you results?
- Monday - Quads. 4 sets x 6-20 reps. Squats, leg extensions, leg press, lunges.
- Tuesday - Shoulders. 4 sets x 6-20 reps. Presses, upright rows, lateral raise, front raise.
- Wednesday - Chest. 4 sets x 6-20 reps. Bench press, incline bench press, decline bench press, flyes, pullovers, push ups.
- Thursday - Back. 4 sets x 6-20 reps. Pull ups, bent over rows, lat pull down, pullovers.
- Friday - Biceps & Triceps. 4 sets x 6-20 reps. Barbell curls, concentration curls, cable curls, close grip bench press, dips, pushdowns, push ups.
- Saturday - Hamstrings & Calves. 4 sets x 6-20 reps. Wide stance leg press, hack squats, step ups, seated calf raise, squat jumps, lunging jumps, one leg squats.
- Sunday - OFF.
If you have to pick only 3 exercises, what would they be and why?
- Squats - Because they can hit everything, not only your legs but your glutes, your abdominals and your back. Focus on form and make them count.
- Shoulder Press - Because they are great to round out your physique and give you the X frame you are looking for!
- Pull Ups - You can do these almost anywhere and they will build you an awesome back!
What is the best training tip you can give to others?
Do it for you. If you want something bad enough you need to find it within yourself to make it happen. Food does not go into your mouth without you putting it there and weight does not shed off your body without you putting forth the effort to do your cardio and lift your weights. There is no magic pill out there and for that matter there is no trainer that is a magician. Your goals are only achieved by you. You must take accountability for that if you want to make it happen.
What is your philosophy on nutrition?
You must be dedicated to your diet 100%. Your diet is key in natural bodybuilding. You need to be as lean as possible and if you cheat on your diet, you are not going to get there. You can miss a workout but you can not deviate from your diet.
Give us a typical day in your off season diet:
- Breakfast: ½ cup oats, 6 egg whites, stevia, and coffee.
- Snack: 3 oz chicken, 3 oz potato.
- Lunch: 4 oz fish, 4 oz brown rice, and tea.
- Snack: 1 scoop protein, 3 rice cakes.
- Dinner: 5 oz chicken, 4 oz yam, and tea.
- Snack: ½ cup cottage cheese, ½ scoop protein, 1 tbsp peanut butter, stevia.
Give us a typical day in your diet (contest prep):
- Breakfast: ¼ cup oats, 4 egg whites, stevia and coffee.
- Snack: 3 oz chicken breast, green beans.
- Lunch: 6 oz chicken breast, 3 oz yam, small salad, coffee or tea.
- Snack: 1 scoop protein, 1 tbsp peanut butter.
- Dinner: 6 oz fish, 2 cup asparagus, small salad, tea.
- Snack: ½ cup cottage cheese, 1 tbsp peanut butter, ½ scoop protein, stevia.
What are your favorite meals and foods?
I love my oatmeal in the morning; add a little egg whites and stevia and I am a happy girl!
Favorite cheat food?
Anything peanut butter—i.e.: a big chewy chocolate chip and peanut butter cookie!
What's the best nutrition tip you could give to others?
Pick a plan and stick to it. Make sure you measure everything. Every calorie counts!
What supplements do you use that give you great results? How do you use them?
- MGN Protein - I like this product because it is made with Stevia, it is low in carbs and it tastes good. I use it as a simple protein source post-workout and throughout the day.
- Sci Fit Creatine - I use this product specifically because it is the only creatine I have found that does not upset my stomach. I use 5 grams pre and post-workout.
- Glutamine - I again use this product pre and post-workout. Also when I diet down it seems to help in warding off any colds.
What brands do you think are offering the best products at the moment?
What do you think is a good off season muscle building stack?
I don’t use a stack. Good nutrition and creatine.
What do you think is a good pre-contest/fat loss stack?
No stack, just a lot of dedication to the diet and my Lipo 6.
Advice For Others
What are the 3 best tips you'd give to someone thinking about competing in natural bodybuilding?
- Find a GOOD NATURAL trainer. There are some great trainers out there, but if they don’t know all the rules in the world of natural bodybuilding you could find yourself in a world of trouble when you do your tests.
- Make sure you pay close attention to the banned substance lists. You can buy many things on the Internet and over the counter that are considered banned. So check the ingredients and make sure they are safe. Even if your trainer tells you to use them, check to be sure. In the end if you fail a drug test it will fall on you not your trainer.
- If you commit to a show, then you must commit to a show. Meaning; you can still go out and have fun but remember that you need to get your workouts in and your food. So take it with you. Don’t set yourself up for failure by not being prepared. If you’re going on vacation or out of town for business be sure to pre-plan. Check out the area for a local gym, or bring along training bands. Never leave home without your food. Diet is crucial!
What is your best advice for looking your best on competition day?
My advice is simple. You have trained for months or even years to get to the stage. On competition day it isn’t about any special trick to make you look your best, by show day you should be there already. What you need to do is be mentally prepared. If you are proud of your accomplishments, show that off portray that attitude; enjoy your time in the spotlight!
How do you stay motivated? What advice would you give to someone who's having trouble staying on track?
I have a group of fantastic friends. They all have competed, plan to compete, or are active in the competition arena. They are my constant motivation force. We push each other and root each other on. We try to be at competitions and support one another in any way possible. It is the most amazing group of “prior fatties (LOL)” in the world! Love you Co-Diva’s!
What shows have you got coming up, where can we see you compete?
I am hoping to break into NPC Fitness this year with a show in Denver, Colorado on July 16th, but that is up in the air right now as the NPC promoter is trying to find out if I can compete in Amateur Fitness when I hold a professional bodybuilding title. So I am planning and training for that show, but do not know if it is going to happen right now or not.
I WILL be competing at the IFPA Masters Pro Cup in Council Bluffs, Iowa on August 28th and also at the IFPA International in Kansas City, Kansas on September 18th. Depending upon how I do at these two shows I may fly to Washington, DC in November for the Yorton Cup.
What would you like to achieve in your natural bodybuilding career?
Right now my goal is to walk away with first place at the professional level.
Who are your favorite bodybuilders and idols?
Cory Everson and Rachel McLish…..Two of the most beautiful bodybuilders ever!