My Friend Francesca Hartman took 4th at the Arnold

A few years ago I did an interview with Francesca Hartman, who had dropped 50 pounds and turned herself from a before picture into an absolutely stunning after picture. You can check out that interview ==>> How Francesca lost 50 Pounds and Went from Fat to Fab (it will open in a new page).

I mentioned to Fran that she had a lot of potential to greatly improve on what she looked like, even though she looked fantastic already, and that she’d be amazing if she ever decided to compete in figure competitions (which now has a bikini division, but not for the ladies you think of in beauty contests, that’s not fit enough!).

Fran and I have kept in touch after that interview. Anyway, not long after that interview Fran competed for the first time. And then competed again. And again. And recently sent me an update since that first interview.

Hey everyone, well the last interview was in December of 2008 , where I had accomplished losing around 50 plus pounds. I was more than determined to be in good enough shape to step on stage and compete against some of the best NPC competitors in the sport.

In early 2009, just shortly after the last interview I received a call that sent both my husband and myself on a mission as Drill Sergeants in the Army to Ft. Knox, Kentucky for nearly a year.

For that year we worked 16 – 20 hour shifts, 6 – 7 days a week. Finding time to get in shape while training soldiers was nearly impossible, even finding energy to drink coffee was hard. Haha.

In Dec of 2009, while at Ft. Knox, I had made a new years resolution that I would compete in the 1st Jon Lindsay NPC event of the year, which was March 21 2010.

I weighed around 135 pounds at the time and wanted to come into the competition at 115 pounds and toned. So I definitely had my work cut out for me, literally!

This gave me just under 3 months to get myself on track, learn how to wear high heels and put on a game face.

Fortunately, the weight I gained wasn’t all fat. I had gained a lot of muscle while doing numerous road marches, graduating Air Assault School, and technically going through Basic Combat Training more times that year than the human body should, while training soldiers.

So I was more than excited to see what was all under the body fat. March 21 2010 eventually came and I took my first step onto stage.

This was a huge moment of success; win or lose I accomplished my goal to compete and even look decent in a bathing suit after being considered obese. I wanted to show the world that no matter how big you may have gotten, a dream can happen if you set your mind to it and run, jump, or even wobble over the obstacles.

At the end of my 1st NPC, I ran away with the 1st Place trophy before they realized the mistake they made and successfully made it to Red Robin for my glory meal, continuously looking out the window for Jon Lindsay to show up and tell me it was for another Francesca Hartman and how they apologize for any inconvenience.

But I finally came to the realization the next morning, when I had woken up with the trophy next to me, that I had actually placed 1st and there was NO Jon Lindsay to be seen!!

This was my 1st NPC at San Diego GNC NPC

I went on to compete in 5 more competitions in the past 5 months:

My second was a power lifting competition at Luke AFB in Glendale, AZ, where I placed first in my weight for squat, dead lift & bench. I had to put on some weight for that competition but had a blast.

My third was a Miles production NPC event in Phoenix, AZ where I took 4th.

My fourth was the USA’s Bikini Championships in Las Vegas, NV where I placed 8th.

My fifth was Luke AFB Figure & bodybuilding competition, where I placed 1st in Figure and had an opportunity to meet Figure Competitor Betty Vasquez, who competed at the USA’s this year and Pro bodybuilding and guest speaker Troy Alves, who was getting ready for Mr. Olympia at the time.

My Sixth was at the IFBB North America’s In Cleveland, OH. where I placed 7th. My competition weight was 108 pounds which is around 60 – 70 pounds smaller than when I started losing weight in December 2005.

Being so new to the competition world and competing in so many shows (nationally & locally) in such a short time frame really placed a lot of strain on me physically and mentally.

I can’t say for sure what will happen next year as far a competing, but I do know that the desire to be the best is always going to be my nature and giving myself these competition goals is what keeps me out of the 95% of people who backslide after losing a significant amount of weight.

I am afraid of myself and that is what keeps me going forward, knowing that the work to take it off is so much greater than the determination to not put it on.

Fitness Model Michele Cogger Reveals Her Fat Loss Tips

Recently I had the opportunity to interview fitness model, fitness competitor and Allmax Nutrition spokes model Michele Cogger.

Check out Michele’s fitness and fat loss tips.

Gregg: Michele, I know that a snowboarding accident got you into the gym but what motivated you to pursue working out beyond rehabbing your broken arm?

Michele: When I first started going to the gym, it was because I needed to, not because I wanted to.

But it didn’t take long at all for me to notice the women in the gym who were in incredible shape… and I was in such awe.

I dreamed that someday I would look just like them.

As soon as I started to see the changes as my muscles developed, I was completely addicted to weight training.

I don’t think I have been away from the gym for a week straight, ever, since I started six years ago.

Gregg: Wow. That makes me feel like a fitness underachiever!

How long did it take you to get to where you are now, and what would you say to our readers who are already tired and frustrated and just want to finally “get in shape”?

Michele: This is a tough question to answer without giving you a novel!

I have had many ups and down along the way to where I am today, so there is no simple answer.

When I first started training I got too skinny, and had to work very hard to change my mentality and learn how to eat to nourish my body, not just to shrink it.

I do know, however, that with twelve weeks, a solid fitness program, and 100 percent commitment to achieving your goal, anyone can have the body that they want.

The commitment part is the hardest, but it is what makes all the difference.

You have to be in it with your entire being: your body, your mind, and your heart.

Gregg: One thing I’d like for you to address because I feel it’s a big one with women, is weight training.

Even nowadays, a lot of women shy away from weight training because they don’t want to look like Arnold.

If they train at all, it’s with the tiny pink weights and they never even break a sweat.

You’ve developed a gorgeous, sexy, lean hard body and you couldn’t have done it without weights.

What do you say to these women to get them to not just train with weights but train hard and make it an important part of their overall program?

Michele Cogger: I have many clients who have come to me with these concerns, and I always ask them what they want to look like.

Do they want to be a smaller version of their current body, or a lean, fit, feminine body?

Take a look around at the people in the gym, where do you see the lean fit women?

It is physically impossible for a woman to pack on pounds of muscle to the point of looking masculine just by lifting weights.

We don’t have enough testosterone to do it! And I know from experience that it is a LOT harder to build muscle than it is to lose fat.

I challenge my clients to at least try it out and let me train them with weights.

And the funny thing? No one has ever come out looking like Arnold. But they do love the results.

Gregg: What advice would you give to someone who’s brand-new to the fight to get and stay in shape and struggling to stick to a proper nutrition and exercise program?

Michele: Believe in yourself!

If others can do it, there is nothing that says YOU can’t, except for your own level of commitment.

Surround yourself with like-minded people who will support your efforts rather than sabotage them.

You’ll be surprised at how many people you (yes, you!) can motivate to get fit.

If it seems tough, I always say to give it two weeks.

Anyone can follow a diet for two weeks, so I challenge you to go fourteen full days eating exactly on your plan.

Don’t get overwhelmed by thinking about the months ahead.

It takes two weeks to break a habit, so it is usually very easy to actually WANT to keep going when those two weeks are over, because you will feel so good that it becomes rewarding rather than depriving.

Gregg: Speaking of getting started and sticking with a program, Michele, what’s the biggest mistake you made when you started and how did you correct it?

Michele: I would say that my biggest mistake when I first started was cutting calories way too low.

I started lifting, loved the results, and realized that the less I ate, the faster I lost weight.

The problem was that I didn’t realize how wrong and dangerous that way of thinking was at the time.

It took a long time for me to accept that I needed to eat a whole lot more to support my level of activity and the muscles that I was trying to develop.

I thought I was buff at the time, but now I am embarrassed to even look at the photos.

Gregg: What do you think is the most important thing or skill you’ve learned with regard to health and fitness?

Michele Cogger: I could tell you how many calories are in just about anything! Does that count as a skill?

Gregg: LOL! I’d have to say yes.

What are some common pitfalls you feel people can stumble upon and how do you help them avoid these obstacles?

Michele: The worst thing I ever hear is “It’s okay to order pizza, I went to the gym today.” But that’s not how it works!

If you want to lose weight, you have to go after your goals from every angle. That means working out, AND eating right.

Another one is alcohol.

If you aren’t paying attention to calories that you consume from your drinks, even the best-intentioned diet won’t give you the results that you want.

Be the designated driver, then you don’t have to feel like you have to drink when you go out.

Gregg: Great advice, Michelle! Moving forward and knowing what you know now, what would you have done differently with your own journey, if anything?

Michele: I don’t think I’d do anything differently.

I learned from every experience that I had along the way, so I don’t think I would be in the same place if I changed anything.

The road was rocky in some places, but I still learned and grew as a result.

Gregg: Do you feel that ongoing feedback and motivational tools would help in maintaining a fitness program?

I always encourage my clients to take pictures periodically.

Michele: Absolutely! It is very hard to stay committed 100% of the time if you don’t have something driving you to do it.

Whether it is taking the next week’s photo, reporting to your coach, or posting in an online training journal, it is so much easier to keep your focus if there you are accountable to someone.

Gregg: If you were to advise a close friend or family member how to follow in your fitness footsteps, what would you tell them?

Michele: The first thing you must do is to create goals, both short-term and long-term, and visualize them often.

Create a fitness game plan, enlist the help of people you trust, and give it everything you’ve got.

You will never know what you are capable of unless you try.

Don’t be afraid to ask a ton of questions.

But most importantly, I would tell them to enjoy the journey!

You will learn so many wonderful things about yourself, and it may seem tough at times but you should cherish the experience and the accomplishments.

Gregg: Speaking of the journey, the most common excuse I hear from people who don’t eat right or train is that they don’t have the time to even get started on the journey.

What advice do you have for people who use ‘lack of time’ as an excuse to eat poorly and avoid exercise?

Michele Cogger: There is always time to exercise.

Just get out of bed a little earlier, it doesn’t interfere with any of your commitments during the day.

It may not be fun at first, but it is a very easy way to get more time.

And eating right is not as time consuming as it sounds, if you are just starting out, the biggest thing is to make smarter choices.

You can still eat on the go, but read your nutrition labels and be mindful of what you are putting in your body.

Gregg: What’s a typical day for you when it comes to training and nutrition?

How are you able to consistently fit them into your busy schedule?

Michele: I fit everything in because I make it a priority.

Just like my other appointments, I make sure that I get my workouts in.

I have an elliptical at home, so I get up in the morning and do cardio before breakfast every day.

I drink a protein shake for breakfast, usually while I am driving to work.

My office is right by the gym, so I bring my gym bag with me everyday and I will do my weight training after work.

For my meals, I will either pack food to take with me, or else get lunch at the salad bar.

I have a bunch of ready-to-drink protein shakes in the fridge at the office, so I am never without food.

I usually eat a big salad for dinner, and then have a scoop of protein powder before bed.

Gregg: What do you think are the keys to becoming successful, whether it’s competing or losing 15 pounds of fat?

Michele: It is absolutely essential to believe in yourself.

We can do anything if we set our minds to it, so to be successful in your fitness goals, you have to wake up every morning and believe that you can do it.

Consistency and commitment is another big one.

Anyone can diet for a week, but true results take a change in lifestyle that is much broader (and much more rewarding) than a quick-fix diet.

I also believe that to be successful, you need to surround yourself with other fitness-minded people, who can support and encourage you along your journey.

Gregg: What’s one of the things you find most challenging about what you do?

Michele: The hardest part is not the actual hours spent in the gym or the limited food choices, which may seem like it would be the obvious answer.

To me, it is challenging to always have to be planning ahead.

Sometimes I get home from a long day and all I want to do is take a shower and head straight to bed, but if I don’t cook and pack my cooler for the next day I won’t have the meals that I need!

I usually cook a ton of food on the weekends, but it still wears me out to have to constantly think about having everything prepared.

Sometimes I miss the spontaneity of just heading out with friends for a fun event without having to think about where my food will come from.

I think that we all face this, though, and it is definitely rewarding and worthwhile in the end.

Gregg: You’ve already won three regional NPC shows and are an Allmax sponsored athlete. What are your future plans?

Michele: My current focus is developing my career as a fitness model.

I have a few projects lined up that I am very excited about, so expect to see a lot more of me soon!

I am excited to continue to represent Allmax and be an important part of their marketing campaign, as well as grow my personal training business.

Gregg: Michele, thanks so much for taking the time to share your fitness experience and knowledge with my readers!

Learn more about some of the great fitness tips Michele has shared about burning more body fat by checking out: