- 2007 - WNBF Asia Pacific Pro Figure Champion
- 2007 - WNBF World Championships placed 5th in Pro Figure Short Class
- 2008 - WNBF KC International Placed 5th Pro Figure
- 2008 - WNBF Asia Pacific Pro Figure Champion
- 2008 - WNBF World Championships Pro Figure Runner Up Tall Class
- 2009 - WNBF Asia Pacific Pro Figure Champion
- 2009 - WNBF World Championships Pro Figure Overall World Champion
What is your background, and how did you get started in Figure competitions?
I had been heavily involved in athletics as a teenager and won many titles and competitions. Through athletics I developed knowledge of strength and conditioning training and learned the art of discipline and determination. I began working as a model when I was 19 years old, which is where I developed stage presence and the model walk.
In 2005 I met Danny Chau (the WNBF Asia Pacific President) who invited me to compete at a local WNBF competition in Sydney in the Best Body Division which I won in 2007, and since that day I became hooked! I was attracted to the WNBF for the fact that every athlete is tested before a show and for the quality of athletes. I then joined the Australian team to travel to the World Championships in 2007 after winning the Asia Pacific Title and being awarded my pro card. I placed fifth that year in a very tough line up and from that moment on my mind was opened to the opportunities available to me.
I then traveled from Sydney to Kansas City to compete at the International in 2008 and enjoyed being able to use my pro card and compete on the international circuit.
In 2009 I opened ‘Pro Model Workshop’ where I provide high quality tuition to models and to ladies wishing to compete. The same year I had won my third WNBF Asia Pacific Title and then after months of intense training and determination i achieved my long term goal of becoming the first Australian to ever win a World Title in Pro Natural Figure after winning the Overall World Title in New York City.
Currently I now promote WNBF in Australia and am planning on running my own show with Hayzer Cali (WNBF Pro) in 2011. I am also opening TEAM DM- Home of Champions to provide training and coaching to Australian amateur male bodybuilders.
What is your training philosophy?
I stick to the same training intensity on and off season but the only difference is I increase the length of time when preparing for a show like most figure competitors.
I only do one hour of cardio five times a week in the off season compared to two hours a day seven days before a show. I conduct compound exercises in the off season and make sure that I am lifting until failure (low reps). I concentrate on my weak areas at this time which is always legs and strengthening my lower back.
When preparing for a show I will step up the cardio by implementing track work such as sprints and plyometrics to my program. I also live near the beach where I am lucky to have sand dunes and this is where I run. I conduct this session once a week and approximately 6 weeks out of a show.
What are your 3 favorite exercises?
I love walking lunges to get the heart rate up while toning the butt and thighs. I enjoy training shoulders so I love rear lateral raises on inclined bench for the rear delts. And lastly the good old chin ups - can't go past them to maintain an awesome taper.
What is your philosophy on nutrition?
My philosophy on nutrition is that its very important to stick to your diet program and maintain a routine. Good nutrition is the key to looking your best and if your competing the diet/nutrition guide can either make or break you. Mind power and pure determination is required to get through the weeks and sometimes months of sticking to a diet as eating the same bland meals is challenging.
Give us a typical day in your diet (off season):
I maintain a good balance of carbohydrates and protein and good fats. I am concentrating on gaining lean muscle in this period so eating enough protein and carbs is very important. I do consume a fair amount of fruit to provide me with good energy and I do allow myself to splurge now and then on my favorite foods here and there at social gatherings during the off season.
Carbs in the off-season: basmati Rice, sweet potato and rye bread.
Give us a typical day in your diet (Contest Prep):
My diet changes as I get closer to a show to make sure I peak in time. I do consume chicken and tuna right through the year and increased in the contest prep stages as I drop the carbs from my diet.
About 16 weeks out from a show I consume at least 10 egg whites every morning and through the day I eat fish and salmon with greens at least three times a week along with red meat which I consume once every week. This changes at the 12 week mark, where I will eliminate salmon, red meat and eggs out of the diet program and so my only source of protein is tuna and chicken.
I do cycle my carb intake and my carb sources are: sweet potato and Lowan rolled oats. I always make sure I eat tons of broccoli, beans, lettuce and cucumber as my source of good greens and am drinking water and green tea all the way through. I consume a handful of almonds as a healthy fat source up until the last 4 weeks before a show and I take flaxseed oil capsules right through the preparation.
What are your favorite meals and foods?
Chocolate, Thai and Italian food.
Favorite cheat food?
Ice cream and chocolate.
What supplement(s) do you use that give you great results? How do you use them?
- Creatine Ethyl Ester - Which I use for strength and energy. I use it right before weight training and I found that it has helped me lift better in the off season and provide me the energy I require when on a low carb diet.
- Amino acids/Glutamine – Which I use twice a day morning and night to help prevent muscle breakdown and for better recovery.
- Fat Burner - Taken before cardio and weight training to providing me energy to get through my sessions when preparing for a show. At this stage when I start to take the fat burner I am cycling my carbs and feel very low on energy.
Advice For Others
What are the 3 best tips you'd give to women thinking about competing in Figure?
- Be realistic - Ask yourself can the goals you set to look competitive for the figure stage be achievable? And have you given yourself enough time preparation? Competing as a figure competitor is not as easy as it looks you have to go through the hard yards to be stage ready.
- Do find a trainer/assistant who is knowledgeable about the sport and understands what's required and who has competed before. Many personal trainers don’t understand the preparation and the intense training that is involved and the specific diet programs that are involved. I would recommend in seeing a female figure competitor/trainer for more specific advice and guidance.
- Make sure you have a good group of positive and supportive people surround you through the months of training and preparation. Training for a contest is extremely intense and you need to remain in a positive frame of mind to keep motivated.
What’s your best tip for looking your best on competition day?
The number one tip I can give is making sure you have a make up artist with you on the morning of the show to assist with your makeup and hair as this is one less thing on your agenda to do on the day. You have trained and dieted hard for months for the show and the presentation is the icing on the cake. You are judged on your presentation which is why having a experienced make up artist to assist you should be on your list of priorities.
What shows have you got coming up, where can we see you compete?
I am not competing in 2010 as I am concentrating on opportunities in the fitness and health industry and to concentrate on my Pro Model Workshop clients who are competing. I am also the personal assistant to the WNBF Asia Pacific President and will be taking over a team of athletes to compete at the World Titles in NYC in November.
What would you like to achieve in your Figure career?
I would like to win another World Title but ultimately would like to grace the covers of Health and Fitness Magazines and inspire other Australian girls that if you put your mind to something anything is possible.
All the WNBF Pros, I admire competitors who stick to their guns about staying natural. I admire anyone that can diet and train for months and sacrifice to get up on the natural stage to compete.
How Can People Contact You?