Melissa Naegeli Interview

A self described over-achiever, Melissa Naegeli is a perfect example of what the sport can be like for some. A busy woman, she find time to do what she loves in training and competing and just by looking at the pictures you can see she does very well at it. She knows it takes hard work, and shows how while some are busy they find the time. Melissa recently joined Team lean and is prepping for a show in May, where she will no doubt excel.




Q: First Melissa I want to thank you for doing this.
A: Thank you for asking me.

Q: Can you start out by telling a little about yourself.
A: My name is Melissa Naegeli. I am married to Mike and the mother to Stephen (13), Daniel (9) and Andrew (7). I will be 45 years old in a couple of days and feel pretty good about that (looking forward to being a Grand Master. Hahahaha). I am from a very small town in Upstate New York – our population is around 2100. I grew up here, went to school and here and we live in my grandparents’ former house.
I am the elected Town Clerk and Tax Collector for the Town, the Secretary & Treasurer for the local Fire District, the manager of a local gym – the Finnish Line Fitness Center in Valatie, and work part-time as a banquet waitress. I have studied Uechi Ryu karate for about 8 years and am working toward a black belt. I also sit on the Steward’s Council for the karate dojo and voluntarily teach beginner classes in the summer for a neighboring town. I am also the Race Director for our Town’s Annual 5K Race to raise money for local organizations.

Q: Growing up were you an especially athletic person? Play any sports?
A: When I was in school I did gymnastics for several years – from a very young age. In high school I did a year of cheerleading and some bowling.

Q: What initially led you into the gym?
A: I’ve always enjoyed exercising. About 2 years after the birth of my 1st son we were planning to go on our first vacation to the beach in many years. I realized that I was still carrying a lot of the 80lbs that I had gained during my pregnancy. I started doing some aerobics (on video) and light weights with a friend in her basement. My in-laws gave my husband and I gift certificates to the local gym for a Christmas present – that was 11 years ago.


Q: Was training something you picked up fairly easy?
A: I loved going to the gym. We went all of the time and I started to take some organized classes – I really enjoyed the boot camp classes. Then I moved into the free weights area and never looked back.
The way my body responded to the weights was incredible. We went on vacation the following June and I was able to wear a bikini (for the first time in many years). We we returned home, I kept going to the gym.
During the summer before I was pregnant with my 2nd son, I was asked to start teaching some of the boot camp classes as a substitute and to join the staff at the Finnish Line (the gym). It was during this time that I got my first Personal Trainer Certification – with the help of Bruce Finn, my boss & the owner of the Finnish Line Fitness Centers.
Soon after, I found out I was pregnant. The condition I had gotten my body into made the delivery of my 2nd son much easier than my 1st. After Daniel was born in 2001, I went back to work at the gym and stayed there until about May 2003.
I returned to the gym a little over 2 years ago. My youngest son was going to school and I was going back to work. I got re certified as a Personal Trainer and decided that I better start looking the part. The manager rehired me as floor staff, I started working out and started getting clients again.
I was promoted this past December to Manager and am loving every minute of it.

Q: What made you decide to compete for the first time?
A: My interest in competing had started around the end of 2002. I started looking into it and there was “Figure” at that time. I signed up to compete in a Fitness contest and started working on a routine. Then I found out I was pregnant with my 3rd son and the competition plans were put away.

Q: Was competing something your family and friends supported?
A: At first my husband was a little surprised that I wanted to compete because it’s very out of character for me. I’m very body conscious and shy about being the “center of attention” so for me to get on a stage in front of strangers in a little tiny bikini was a little out there. However, my family has really gotten behind it and are very supportive. Mike helps pick out music, pushes me when I don’t feel like working out and does my pro tan staining. The kids like to sit on my back while I’m doing planks and get down on the floor and do crunches along side of me. My mother comes and stays with the kids – even on those show days that we have to be out of the house by 5:30am and Stephen likes to come to the shows with us (although I don’t really think that’s for me…)


Q: Was competing what you expected or did anything surprise you?
A: I really didn’t know what to expect. I think I was most surprised at how nice and helpful everyone was backstage. I am constantly amazed at how much of a family it seems to be backstage. Although, I suppose it makes sense – these are truly the only people that can understand fully what you’ve gone through to be where you are, doing what you do.
I remember at my very first show – just before I stepped on stage for the first time ever, I was on the verge of tears – eyes welling up and everything. I was terrified. The expediter (who’s name I never knew) put his hand on my shoulder and told me to relax. He said “You look great and you’ll do great. Go out and just have a good time.” I really appreciated that. I also met a woman who has become a good friend – Vanessa C. who was so very helpful and supportive. We just did a show together last Fall and it was the first time we’ve seen each other since that show in April of 2009.

Q: Can you share your contest history.
A: My first show was the OCB Tri Cities Classic in West Nyack, NY in the Spring of 2009. I was hooked immediately. I went on to do a show in June then another in October. In 2010, I did 3 shows again – in June, September and November. I’ve placed in every show I’ve done except for one. I use that feeling as motivation toward preparing for shows. I always want to do the absolute best that I can and I remember that I was not that confident going into one particular show. I know I will not make that mistake again.

Q: What would you say is your best body part?
A: I’m often told that my legs and butt are my best body parts. It’s hard for me to say because I always see the flaws before anything else.


Q: Do you have a favorite part to train?
A: My favorite body part to train would have to be legs. It’s more like a love/hate thing – I love to feel the power of moving very heavy weights but those workouts are usually my toughest.

Q: What is your normal training routine and diet like?
A: My training routine right now – courtesy of John Yobst at Lean Physique (Go Team Lean!) is 6 days of cardio & weights and 1 day of rest. John also is doing my contest prep nutrition plans. I am also a member of Sparkpeople.com and use that to track my daily caloric intake and workouts.

Q: When people see your physique for the first time, what is the most common reaction? More positive or negative?
A: Well, I guess it depends on the time of year. If it’s “off-prep” people are usually “really?” On the average, I think the reactions are positive.

Q: When they see it that firs time what is the one question or comment you are most sick of hearing?
A: The one question I get sick of hearing is “How do you fit it all in?” I’m never sure how to answer that question other than “I just do”. If there is something you want badly enough – you figure out how to make it happen and to make it all work.

Q: What is the biggest misconception about women who train and compete or the one thing you wish people understood?
A: I think the biggest misconception – and not just about women – is that bodybuilders in general are stupid. That they are just muscle head jerks that only know how to pick stuff up and put it down. In reality, to understand the physiology of exercise and nuances of how nutrition affects everything about you takes a lot of education. Whether that is school-work education or just practical experience educations, the bodybuilders (men and women) that I’ve met are very smart.
For women specifically, I think it would have to be that if a woman has a lot of muscles she must be less-than-feminine or anorexic. I don’t think that could further from the truth. The pictures in magazines mislead people into that mindset, in my opinion. The models in the magazines go through a similar peak week prep and are in top condition when those pictures are taken. When the more muscular women are photographed, it’s usually after a peak week and a workout so they’re pumped. I don’t think most people realize or understand that those women don’t look like that when they get out of bed in the morning.


Q: What is best and worst part of training?
A: The best of working out for me would be the feeling of accomplishment. Whether it’s because I was able to increase my weights, my reps, the distance I went, the amount of time I was able to run vs. walk, or the resistance level on the elliptical. I like the challenges each time I step into the gym (when I’m not on the clock). The worse part of training for me is that it does sometimes take away from the time I can spend at home.

Q: Are there any competitors you are a fan of or admire?
A: I really admire Theresa Evans. I have been fortunate enough to meet her and she is just a very nice person. She was awarded “most improved” by the OCB at one of my early shows and she was so generous with her time to answer questions and chat.
I also admire the women who have had to overcome great hardships to succeed in this sport.

Q: Do you have a favorite cheat food?
A: My favorite cheat food? I don’t really have one – maybe cookie dough. I would rather eat the dough than the cookie.

Q; If another woman told you she wanted to start training, what is the one piece of advice you would most want to give her?
A: The advice I would give to another woman would be to find someone she could trust explicitly and do what they tell her to do. I would tell her to start out slowly and find her way.

Q: Do you think it is becoming more common to see women using the weights?
A: Not necessarily in my gym. We have a very diverse population of people but not a lot of women who are serious in the weight room. From the friends I have on Facebook, it would certainly seem that way though.

Q: Outside of training, any other hobbies or activities you enjoy?
A: As I said earlier, I’ve been studying karate for several years and really enjoy that. I like biking with the kids and playing at the playground.

Q: Can you describe a typical day in the life of Melissa Naegeli.
A: A typical day for me? My longest day is Wednesday. My alarm goes off about 4:40am and I get up and head to the gym so I can do my 45 mins of cardio before I open the door at 5:30. I work until 9:30 then I either have a client or do my own workout. Then I have a first-time bikini competitor that I’m helping with some posing at 11:00-11:30 then I head to my Town Office at Noon. I’m there until 3:00 and the kids get home from school. Then it’s homework, dinner and back out to karate class for 6pm. My class goes to 8:30. I come home, read to the kids and go to bed to start over in the morning.

Q: Describe Melissa Naegeli in five words.
A: Mother, Wife, over-achiever, perfectionist and less-than-confident.

Q: What is one thing people would be surprised to know about you?
A: I think most people would be surprised to know that I’m actually pretty shy (especially the people who really know me). I find it difficult to talk to people I don’t really know and am often thought of as standoffish.

Q: Any plans for competing in the near future?
A: I am currently training for the USBF Clash in the Capital on May 7th in Albany, NY.

Q: Anything you want to take this time to plug or promote?
A: I would love to take this opportunity to plug my sponsor – Lean & Mean Ice Cream. It’s a high protein – low fat/carb ice cream made with whey protein and actually tastes great. The flavors are coffee, chocolate, coconut, peanut butter, and chocolate/peanut butter twist. There is a link on my facebook page.
I would also like to plug my suit sponsor – V Taper Designs and Nicole Weeks, Figure Pro (her link is also on my facebook page). I have to mention my gym – the Finnish Line Fitness Center and my boss, Bruce Finn for his support. I also want to thank the members at my gym, they are all so supportive and enthusiastic about watching my progress.
Also I want to thank and recommend John Yobst, my coach and the owner of Lean Physiques, LLC. A personal training Studio. I am a member of Team Lean and while I've only been with them a few weeks, I have found them to be very supportive and helpful. Thanks everyone.


Q: Are you looking for sponsors. If so how can they reach you and what are they getting in Melissa Naegeli the athlete and competitor?
A: I am always looking for sponsors, this can become a very expensive sport to be a part of. In me that would get my best effort to promote their product or company every chance I get. Since I have many diverse jobs, I have a lot of contacts in all areas of life. I can be reached at the Finnish Line Fitness Center (518-758-BODY) or through Facebook.

Q: Melissa, again, thanks for doing this. Any last words before you go?
A: I would like to thank you and the others at Promoting Women in Bodybuilding for not only asking me to participate in this interview, but for sharing the other women’s stories with all of us. They are all so inspiring

WNBF Pro Jillian Teta Interview

When Jillian Teta contacted me about an interview I just had to look at her picture to know I wanted her to do one. But then I found out she works with Jill Coleman and the Jill Fit team, and then I really wanted her. They are a great group of girls who I highly respect. Learning a little about Jillian, I can easily see she is an asset to the team and a great representative for them. Jillian is clearly capable of so much, and I am excited to see what she does on stage this year.





Q: First, Jillian, I want to thank you for taking the time to do this.
A: Thank YOU so much for this opportunity. The work that you do is amazing and I really appreciate you taking the time for me.

Q: Can you start out by telling a little about yourself.
A: Originally I am from just outside of Boston, and most of my family lives there today. I went to Boston University, getting my bachelor’s degree in Biology and master’s in Environmental Biology. I spent 4 years living in Seattle during medical school, and now I live in North Carolina with my husband and a bunch of pets.

Q: Before the gym were you an especially athletic person? Play any sports or anything?
A: I was a very active child and loved to play outdoors. When I got to high school, I played field hockey and ran track, which was my true love. I ran both winter and spring track. That was when my love of sprinting began, and I was pretty good at it. I also loved to ride horses.

Q: What initially led you into the gym?
A: In high school, strength training was part of our training for track. However, after college and medical school, I was feeling stuck in a rut, spending too much time in my head. My sister-in-law, Jill Coleman, offered to train me for a figure show. I credit her with getting me back into a consistent training schedule.

Q: Was training something you picked up fairly easy? How long before you started to see results?
A: I am one of those people that can be tremendously lazy, but also enjoys really intense workouts! For me, the most difficult part was nailing down consistency. Once consistency was in place, I was able to see results fairly quickly. I think my sprinter days helped me greatly all of those years later. I was able to add size where it had to go fairly quickly. Over several (4-5) months of training, I was able to add about 10 lbs of muscle while at the same time reducing my waistline. My glutes have been extremely stubborn, and have taken much longer to build and change. My body is always a work in progress.


Q: What made you decide to compete for the first time?
A: Again, I have to give credit to Jill Coleman and JillFit. Jill encouraged me to do a figure show. I never thought that I would be able to get up on stage, never mind win! Through this process, and with the help and guidance of Jill and many friends, I’ve realized the only thing that ever holds me back is myself.

Q: Is competing something your family and friends supported?
A: Overall, yes. Initially some of them did not understand what I was doing – was I going to be using steroids? Looking like a man? Was it a stripper thing? But once they realized that this was something I was doing for my physical and mental well-being, and saw the positive ways that my body changed, they were very supportive!

Q: Was competing what you expected or did anything surprise you about it?
A: That is a great question! Realizing that you are standing on stage is pretty shocking! That, “wow, I did it!” feeling. The most surprising thing is how quickly it is all over. You spend months and months prepping, training, eating, getting your mind right – and then, poof! – it is over. Something I really enjoy about competing is all of the awesome ladies I get to meet. There is a great camaraderie that goes on backstage. Everyone is in the same boat, and I love the support we can give and get from each other.

Q: Can you share your contest history.
A: Sure! In the past year or so, I’ve competed with the NPC, INBF and FAME. I qualified for nationals with the NPC and plan on doing a national or junior show this upcoming season. I won first in Figure and first in Muscle Model at FAME Carolina's. Last June, I competed in the Figure category of the INBF Natural Atlantic, hosted by Damian Fisher, and won first in my class and then went on to win the overall. This landed me my WNBF pro card. I am making my pro debut this May in Virginia, and am very excited about it.

Q: As far as body parts, what do you feel is your best one?
A: I think my legs are my best feature. I have always had very muscular, well defined legs with a good sweep. I credit my early years of sprinting for that. My toothy grin is pretty nice too.


Q: Do you have a part you most like to train or favorite exercise?
A: Training shoulders is something I enjoy, and they are the body part I have been closely monitoring and working on building. I just love those super heavy push presses! Sprinting is my love, and I love track sprints and plyometrics as well.

Q: What is your normal training routine and diet like and how do you alter it for contest prep?
A: When I am not in contest-mode, I select my weak areas and train those heavier than other body parts, using combinations of heavy weights and slow sets with lighter weight, circuit based training to get a great burn and stimulate muscle growth. Sprinting and plyometrics are really my only cardio. In the off season, I ensure that I stay lean with a high veggie, adequate protein diet, but allow myself more nuts and fats, fruits and some cheese. This process has been really interesting for me, as it has taught me that I do not do very well on grain products, so I tend to avoid those all the time.
For contest prep, I switch it into fat-burning mode to uncover the physique that my trainers and I have been working to build. This entails more frequent meals, more veggies, clean carbs from veggies, and trimming out certain foods like dairy, fruit, bars, etc. My training always involves weights 4-5 times weekly, and the closer I get to the stage, depending on how I look, we may layer in incline walking. Sprints and plyometrics are always there!


Q: When someone sees your physique or hears you compete for the first time, what is the most common reaction? More positive or negative?
A: Definitely positive. Seeing a physique competitor in person vs. looking at their stage pictures is actually a bit different. People comment on how “tiny” I look when they see me in person, because stage photos don’t really give a frame of reference, so all they see is muscles. When people see me in my normal every day clothes, and that I am not a hulking monster, they want to know what I do to get that look!

Q: When they see it that first time, what is the one question or comment you are most sick of hearing?
A: “Wow, you must run for miles” I know that many physique athletes probably spend a lot of time jogging or doing middle-duration, middle-intensity cardio in their contest prep. For me, I don’t jog! You may laugh, but it’s true. I love their faces when I tell them that I don’t run at all. For me, it’s walking or sprinting.

Q: What is the biggest misconception about women who train and compete or the one thing you wish people understood?
A: As a healthcare provider, the most common misconception is that this is somehow an unhealthy lifestyle. Living a lifestyle that promotes lean body composition is one of the best things that you can do for your health and well-being! That includes on the mental-emotional level as well. There is nothing like the feeling of accomplishing a goal that you never thought that you could. It is extremely rewarding and empowering and makes you believe in yourself and your own inherent power to change and be who you are and who you want to be.

Q: What is the best and worst part of training for you?
A: The best part is the inspiration I get from the accomplishments and achievements of others and the feeling of reward I get as I get closer to and achieve my goals. I really enjoy the give and take of that. Surrounding myself with people who are supportive and who share similar goals gives me tremendous energy, whether I take home a trophy or not.
The worst thing, without question, is giving up bacon and vodka :-)


Q: Do you have any favorite competitors or any you admire?
A: I have so many! I admire anyone that has the guts to say – “I am making this change, I am doing it for me, I am GETTING IT!” Everyone has something in them that I admire; each one of us is uniquely amazing. In my personal life, the competitors I admire are my JillFit family: Jill Coleman, Tara Ballard, Emily Saunders, Sara Johnson Baker, Kelley Vargo and all the girls we train. I read all of the interviews you post and am continually inspired by them. I greatly admire Gina Aliotti, Jennifer Nicole Lee, Ava Cowen, Alicia Marie, and of course – Arnold.

Q: Do you have a favorite cheat food?
A: One word: bacon.

Q: If another woman told you she wanted to start training, what is the one piece of advice you would most want to give her?
A: If she wants to get on stage, I would tell her to find someone who has experience training competitors (and preferably with stage experience themselves) to evaluate them and generate a unique, tailored nutrition and training program. Then I would congratulate them on making that amazing choice for themselves.

Q: Do you think it is becoming more common to see women working in the gym with the weights and not just doing cardio and things?
A: Actually, that is an interesting question, and yes, I do think that, I do notice more and more that women are picking up the weights and walking away from the cardio machines. Whenever I see women in the gym at the weight rack, I always try to make eye contact and smile at them :-) I think this is an uplifting trend and I hope that I continue to see even more and more women picking up those weights. Let’s get it ladies!

Q: Outside of training, any other hobbies or activities you enjoy?
A: I thoroughly enjoy medicine and the human body and learning about all aspects of health. My husband and I also have a vegetable garden that we really enjoy tending to. I love playing with plants and flowers and get a lot of enjoyment from the outdoors and nature. Cooking is one of my passions as well and I love experimenting in the kitchen creating healthy dishes and treats. Recently I have started with piano lessons, which have been very interesting. It helps to balance out my brain. Reading is the ultimate indulgence for me.

Q: Can you describe a typical day in the life of Jillian Teta.
A: I wake up, kiss Keoni, and go outside with my dogs. Depending on the day, I will either go train or make breakfast – egg whites and spinach with salsa – it is a die-hard habit for me! Then, I see clients at our clinic all day. I am lucky enough to work for my family and myself – we have our own clinic and fitness company. After work, I will either train or, in the off-season, come home, pour a glass of wine, and make dinner. In the evening, I like to read and listen to music and relax…or blog or write.

Q: Describe Jillian Teta in five words,
A: Humane, Open, Healthy, Loyal and Alive.

Q: What is one thing people would be surprised to know about you?
A: I feel like I am an open book sometimes, so I am not sure about surprises, but I consider myself very lazy. I love to sleep, have a hard time waking up early, and struggle with maintaining consistency in my training schedule.

Q: Any set plans for the near future as far as competing or anything else?
A: The IFPA Pro Bowl is coming up quick (May 7) and that is when I will make my pro debut. I also plan on competing in some local shows this year, though have not pinned them down, and would like to do one larger, non-local show.

Q: Anything you want to take this opportunity to plug or promote?
A: If there is anyone interested in competing or just changing the way you look, please check out our website at www.jillfit.com to see if you think we could help you. We are a group of competitors, fitness models and trainers that have a wide range of expertise and experience and can help you develop a sustainable, individual plan for your body goals. We can help teach you the tools to maintain a beautiful physique for years to come.
Recently, JillFit has also released a comprehensive Do-It-Yourself Competition Prep e-book. We are super proud of it and thinks it really stands out. You can view the table of contents of the book on our website.
You can also find me at Metabolic Effect www.metaboliceffect.com and The Naturopathic Health Clinic of NC www.nhcnc.com


Q: Are you looking for sponsors? If so how can they reach you and what are they getting in Jillian Teta the athlete and competitor?
A: Certainly I am always looking for sponsors. As an athlete and competitor I understand the physical and mental discipline it takes to achieve your goals, but in a sustainable way that creates a very healthy lifestyle. I understand that success must also come with humility. My contact information is: jillian@metaboliceffect.com

Q: Jillian, again, I thank you for taking the time to do this. Any last words before you go?
A: Thank you so much and you are quite welcome. These questions have been interesting to think about. My parting thought is this: we all have the ability inside of us to become the people that we want to be. The only thing that holds us from our goals and our happiness is ourselves. You can literally shape who you want to be – you can become that person, you already are that person.

Rebecca Klopp Interview

\Winning is always nice. Rebecca Klopp won her first time on stage. Looking at pictures, its not hard to see why. She then went to nationals and received a "wake up call". She saw where she could make improvements and is taking some time off to make them. Rebecca is someone I expect some big things from and also see a potential big time fitness model in her.





Q: First, Rebecca, I want to thank you for taking the time to do this.
A: Thank-you for the opportunity!

Q: Can you start out by telling a little about yourself.
A: I was born in Lancaster County, PA. I moved to the beautiful Pocono Mountains of Pennsylvania as a child and I am still there today. I'm the second of three children with one older brother and one younger brother. I am employed as a Quality Control Laboratory Manager for the vaccine division of a major pharmaceutical company. I've been with the same company for ten years.

Q: Before the gym were you an especially athletic person? Play any sports or anything?
A: I've always been active. I grew up loving cheerleading and gymnastics, participating in both through high school. But even though I was active, I was always on the chubby side. As an adult I took up distance running to stay in shape and try to slim down. I completed the Marine Corps Marathon in 2006, several half marathons, and other distance runs over the years.

Q: What initially led you into the gym?
A: I love the look of muscles on a woman! It was never a skinny super model that I envied but a lean mean gymnast or track star body. In pursuit of that, I had been doing cardio along with weights on and off since college. I never got the diet right, so I never got the results I wanted and I was always struggling with my weight.

Q: Was training something you picked up fairly easy? How long before you started to see results?
A: I was blessed to have met my wonderful boyfriend Barrett who was a personal trainer, nutritionist, and bodybuilding competitor. He put together a diet and exercise plan for me and I stuck to it. Over the course of six months my body completely transformed at the age of 34 years old. We took pictures every few weeks and I saw progress each time.

Q: What made you decide to compete for the first time ?
A: I went with Barrett to a local bodybuilding show, the NEPA Natural in 2009. When the figure girls came out, I was in love!! I loved everything about what I saw. Their muscle tone and femininity, the confidence they exuded, the sparkly suits and the high heels. They looked like perfection to me and I wanted to be one of them!


Q: Is competing something your family and friends supported?
A: I got mixed reactions at first, which bothered me at the time, but I did my best to tune out any negative. Fortunately, I had the complete support of my boyfriend, my sister in law, and a few close friends. As training and dieting became grueling, I needed words of encouragement and was able to turn to them.
When competition day arrived, I was so blessed to have many friends and co-workers in the crowd at my first competition. It made it such a special experience. I want to thank them all for their support and making me feel so special on that day!! It was such a proud moment in my life.

Q: Was competing what you expected or did anything surprise you about it?
A: Competing on competition day was fun! Having a background in cheerleading and gymnastics I wasn't afraid of being in front of a crowd. The hard part was the contest prep, specifically the diet. I was told it would be tough but was surprised to discover just how demanding and time consuming the process was. It made running a marathon look like a cake walk.

Q: Can you share your contest history.
A: My first competition in May 2010 was the NPC Lehigh Valley and PA State Championships. I won the NPC PA State in my height class and also won the overall in the PA State Figure. It was beyond my dreams. My goal was to look like I belonged on the stage, I hoped to win a trophy, but never dreamed that big.
I qualified for Nationals and competed in NPC Nationals in Atlanta in Oct 2010 where I didn't place. At nationals I learned I had to step it up quite a few notches to be competitive and win my pro card. I decided to take the next year and develop my physique. I was disappointed that day in October but I learned so much at that show.


Q: As far as body parts, what do you feel is your best one?
A: I have always been proud of the muscle I carry in my legs.

Q: Do you have a part you most like to train or favorite exercise?
A: Training back is my favorite. I feel so strong when I can do pull-ups, rows, and rack dead lifts etc . I love to lift heavy and my back day allows me to move the most weight around.

Q: What is your normal training routine and diet like and how do you alter it for contest prep?
A: Off season I lift four days a week splitting it up to hit each muscle once a week. I keep cardio around 4 x 30-45 minutes a week. My diet stays clean year round with one cheat meal a week.
Pre-contest I change up my lifting so I'm lifting 5 days, still each muscle once a week but I add some higher reps or drop sets. Cardio increases weekly until the towards the end when it's everyday, twice a day. For my diet carbs drop slowly each week, protein and fat stay about the same. Eventually I have carbs only early in the day or I carb cycle to get rid of the last bit of body fat. No cheating from about ten weeks out.

Q: When someone sees your physique or hears you compete for the first time, what is the most common reaction? More positive or negative?
A: It's been mostly positive. Most people have a lot of questions about how long it took to get lean, or how many hours a day I work out, or my diet. I love to talk about competing so I'm happy to answer questions. Also people who interact with me regularly see the sacrifices that are required and typically are encouraging.


Q: When they see it that first time, what is the one question or comment you are most sick of hearing?
A: It's a tie between "you're so skinny" and "don't get too big." It amazes me how I can pull off both looking too skinny and being on the brink of too big, at the same time! LOL.

Q: What is the biggest misconception about women who train and compete or the one thing you wish people understood?
A: It seems so many girls are afraid of the weight room, they stick to cardio equipment and aerobics classes afraid they will get big or add too much muscle. I'm the tiniest I've ever been in my life and it's because I finally learned it's a combination of healthy diet (not starving yourself) and lifting weights that got me this lean. If you're intimidated by weight lifting get a trainer to show you how and put a workout together. I think of all the years I spent overweight just doing cardio. I wish I had figured it out sooner.

Q: What is the best and worst part of training for you?
A: The best part is getting stronger and seeing the muscle develop. The worst part is passing up all those delicious desserts!

Q: Do you have any favorite competitors or any you admire?
A: I like the pro figure competitors with more muscle that are more conditioned. Examples are Gina Alioti, Larissa Reis, Monica Brant, and of course Ava Cowan. That's what I picture in my mind when I'm training.

Q: Do you have a favorite cheat food?
A: I like a little cake with my icing - potent sweet buttercreme icing is the best!

Q: If another woman told you she wanted to start training, what is the one piece of advice you would most want to give her?
A: Consult an expert such as trainer, a nutritionist, ideally both. The gym is full of people who don't know what to do when they are there and have no idea how important diet is the rest of the time. I was one of those people for years.

Q: Is fitness modeling something that interests you?
A: Sure, I've worked hard for this body. I'd love the chance to earn some cash from all of the effort I put in, day in and day out.

Q: Outside of training, any other hobbies or activities you enjoy?
A: I volunteer with a local dog rescue called Save-a-Dog, Inc. I recently took in an aggressive dog and discovered that dog training and training in the gym have so many similarities. Patience, consistency, and doing it the right way each time. The results will come if you persevere :)

Q: Can you describe a typical day in the life of Rebecca Klopp.
A:
5 AM wake up, put the dogs out
5:20 cardio
6:15 meal 1
6:30 - 7:30 get ready for work
8 - 5 PM work for a living
5:30 - 6:30 - lift weights
7 - 8 PM - cook and prep food for the next day
8 - 9 PM talk to my boyfriend and play with the dogs
9 PM check email and facebook
9:30 PM bedtime

Q: Describe Rebecca Klopp in five words.
A: Focused, friendly, persistent, compassionate, and a bit of a goofball :)

Q: What is one thing people would be surprised to know about you?
A: I have a Master's degree in Biology.

Q: Any set plans for the near future as far as competing or anything else?
A: I'm taking about a year away from the stage to work on my physique, add some muscle and will return to the stage in the fall of 2011.

Q: Anything you want to take this opportunity to plug or promote?
A: Yes, my boyfriend and I have a our own company called Full Force Fitness and Nutrition. We provide personalized diet and workout plans tailored to your needs. If you are looking to lose fat, gain muscle, or even train for a bodybuilding/figure/bikini competition look us up. We are at www.fullforcefitnessandnutrition.com or find our Facebook page under "Full Force Fitness and Nutrition." You can even check out my before and after pictures.


Q: Are you looking for sponsors? If so how can they reach you and what are they getting in Rebecca Klopp the athlete and competitor?
A: Yes, I would love sponsorship. I can be reached at rklopp1@gmail.com. I would give a sponsor the enthusiasm that comes with participating in the sport I love. I like to train and I love to talk to people about my transformation. I'm an outgoing, positive person and would represent your brand whole hearted at an expo or in my daily life. I would tell folks who want to train and compete, if I can do it anyone can, you just need the right tools and information. Then it's up to you to make it happen!

Q: Rebecca, again, I thank you for taking the time to do this. Any last words before you go?
A: One of my favorite quotes of all time is "Set your goals high, because what a person accomplishes in life is in proportion to what they attempt." I think that says it all.

Diane's Diary by Diane Mueller

STAY POSITIVE

This past weekend was a very enlightening weekend for me, both mentally and spiritually. I’m going to share a glimpse into my personal life for a moment, so I can better illustrate the wave of confusing emotions I have been dealing with. I am a dispatcher for a Sheriff’s Department in Wisconsin, so my loyalties lie with law enforcement. This past week, a local community was shaken by call for service that resulted in a line of duty death for one officer and numerous others being injured. Incidents like this always bring a grim reality to our every day lives and casts a dark cloud over an already dark career. It makes you wonder how a person stays positive in a career path like this where every day is filled with more negativity than the average person could ever imagine. How do they allow their lives to not become consumed by pessimism, when they deal with problems and negativity all day long? Those are good questions, indeed, and quite valid. Most people in the law enforcement field do a remarkable job of staying positive and realizing that their life does not have to become what they deal with every day. Unfortunately, some people are unable to separate their personal lives from their jobs and spiral downward, eventually becoming the darkness that they once fought to repel.

It is very easy to allow negativity to creep into our lives. Just like a bad cold, you can
“catch” negativity simply by hanging around people who see the worst in every situation. We all know the type. We all have them in our inner circles in our personal lives. These are the people who turn a small problem into an all-consuming crisis that has no solution. Have you ever heard someone say that they have a dark cloud over their head that just won’t leave them alone? These are the people who have given in to the darkness and believe their lives are destined for suffering. Negativity is contagious, but you know what, so is positivity!! Have you ever noticed when you hang around with your doom-and-gloom friends, that after a while, no matter how positive you may have been when you first began the conversation, by the end of the conversation, you feel beat down and depressed as well? It’s bound to happen. Your friend’s negative attitude will eat away at your positive attitude until you eventually join in on the pity party.

I’m here to tell you that this does not have to become your destiny. You are destined for happiness, just like everyone around you seems to be. You need to make a conscious effort to become the positive, happy person you know you can be. The very first step in becoming more optimistic is identifying the negative people in your life and separating yourself from them. You can’t continue to surround yourself with depressing, angry people and hope to become better than that. The same way that negativity is contagious, so is positivity. The more often you frequent the company of upbeat people, the more upbeat you will become. The difference between people who allow darkness to consume their lives and the people who rise above their current situation, is finding a creative outlet for their frustrations. Those who are able to release their pent up emotions in a positive, constructive manner are the same people who find more satisfaction and happiness in life. The key word to this phrase being, “release.” You need to find an activity that gives you a sense of complete release from the baggage you began the session with. Whether this activity is a physical activity that gives you a complete endorphin rush, a nice long talk with a positive, motivating friend, or any other activity that allows you to fully cleanse yourself of your negative feelings, the concept is to eradicate yourself of the darkness so you are able to move on.

So, how does this tie in to the enlightenment I spoke of at the beginning of the article? Every dark side also has a bright side. The dark side to this situation would obviously be burying one of our own, a fallen police officer. Certainly it’s difficult to find a ray of light when you discuss a brave, innocent, young man losing his life, unless you consider the overwhelming sense of pride and outpouring of support that took place after this tragic event. A line of duty police funeral is one of the most awesome spectacles I have ever witnessed. Over 1,000 police officers, from agencies all around the state, gathered wearing their dress uniforms to pay their respects to this fallen brother. The officers filed into two sections, on either side of the walkway leading to the front of the church, each one saluting and holding back tears, as the American flag covered casket was carried up the walkway, underneath the flags of the police honor guard, while the bagpipe-and-drum band played their solemn hymn. It was a breathtaking spectacle. While the afflicted police department was attempting to heal itself, without having to ask for assistance, local departments volunteered their services, working shifts and handling the calls for service in that city, allowing the police officers to take the time they needed to mourn.

Although this is a time of great sadness for our community, it is also a time for local law enforcement to unite and show solidarity as we try to move forward. And this is illustrates the point I’ve been trying to make about finding the positive in life. You could look at this horrific incident completely one-sided saying it is a tragedy beyond measure and allowing it to consume your thoughts and your life, or you could choose to look at it as an experience in personal growth. This is one of the most difficult experiences many of these police officers will ever have to face, yet somehow they will find the strength and fortitude to rise above this unpleasant incident and become stronger for having had the experience. Sometimes the challenges that seem to be the most overwhelming are the same things that mold us into the strong, independent people that we are today. Just as the city of Fond du Lac will rise above this incident, so will you in the trials and tribulations in your life. In honor of Officer Birkholz, as he concluded all of his emails: Stay strong, stay safe and stay positive!

I would also like to thankNational law Enforcement Officers Memorial, 911 Strong.com, Jennifer Abrams, Big Red Supplements, and Big Bully Nutrition






Train heavy and hard… Train NATURAL,

Kathy Laucius Interview

After the birth of her second child, Kathy Laucius decided to "get serious" about her physique. Well look at the pictures and you can see what happens when Kathy gets serious. She says she is as of now, retired from competing. The stage's loss is her clients gain, because she is clearly serious about her personal training, and as I said, look what happens when Kathy gets serious. Whether she competes again or not, Kathy is a great representative for women in the sport and a great role model for women just starting.




Q: Kathy I want to thank you for taking the time to do this.
A: Thank you. I'm always excited to share my story as well as learn from other female athletes & competitors.

Q: Can yous tart out by telling a little about yourself.
A: I've lived in Houston for 21 years. After graduating from the University of Missouri, I drove South & never looked back. In my previous life, I was a sales/marketing rep for various companies. After having kids, I decided to be a stay at home mom. My children are now 9 & 11. I'm one of those that found fitness later in life (mid-30's) so I decided to take my passion and become a personal trainer in order to help others achieve their goals.

Q: What initially led you into the gym?
A: I was never the athletic type. I never played sports or really cared about exercise. Only after the birth of my 2nd child, did I decide to hire a trainer & get serious about my physique.

Q: Was training something you picked up fairly easy? How long before you saw results?
A: Surprisingly-YES! I started to see the changes almost immediately from a 3 day workout plan of strength training so I was hooked. But, it wasn't until several years later that I truly learned how to change my physique with a clean diet. That's when I knew I was in this for life.


Q: What made you decide to compete for the first time?
A: At the age of 40, I had finally reached my transformation. I decided to take it to the next level & hire a trainer that specializes in preparing men & women for competition. I knew this was an experience not to be missed. My trainer, Hal Louis of Houston TX, made me believe anything was possible. I am so grateful to him & he has been one of the most influential people ever to come into my life. Without him, I don't think I would have made it.

Q: Was competing something your family and friends supported?
A: Hmmmm-well, my family supported my desire to train for something but they were very unsure of the aspect of a figure competition. But, I truly believe the concern my family had came from pure ignorance to the sport. Why would I put my body through all of this? What was the point? This sport is something that we all do for ourselves. Each one of us has our own reason for doing it. For me, it was stepping outside my box and proving that a 40 year old woman could do it. Pushing yourself to the limit is not something that can ever be taken away from you.

Q: Was competing what you expected or did anything surprise you?
A: I think the biggest surprise I found from competing was the camaraderie of all the competitors. We really are a small band of brothers & sisters. I had so much fun hanging out with the competitors behind the scenes. I also learned that I loved the training & prep almost more then stepping on stage...crazy!

Q: Can you share your contest history.
A: Contest History:
*June, 2008- South Texas Classic -Placing 2nd -Masters
*July 2008-Branch Warren Classic- DNP
*August 2008-South Texas Capital Roundup- Place 1
*November 2008- LaBrada Championships-Place 8
*July, 2010-NPC USA's- Place 16


Q: What would you say is your best body part?
A: I would have to say my shoulders. I love training them & by manipulating my workouts week to week, I've been able to keep them guessing & growing!

Q: Do you have a part you most like to train?
A: I wouldn't say I love to train legs but my favorite exercise are Smith Squats. I believe in going heavy to build the glutes & that has worked wonders for me.

Q: What is your normal training routine and diet like?
A: My training is a 5 day split: 2 days of legs, 1 day of Back/Bi's, 1 day of Chest/Tri's & 1 day of shoulders. Since I'm not competing anymore, I maintain 4 hours of cardio a week. When I was competing, my cardio regime was 10-12 hours of cardio/week.
I keep my diet very clean throughout the week & give myself a cheat day on Saturday.
My diet is the following:
Meal #1: 4 egg whites
1/4 cup oatmeal (measured dry)
1/2 grapefruit
1 tsp flax seed oil
Meal #2: 4 oz tilapia
1/4 cup brown rice
1 cup green vegetable (cooked)
5 almonds
Meal #3: Pre-Workout
1 scoop Whey
1 grapefruit
Meal #4: Post workout
4 oz tilapia
4 oz cooked sweet potato
Meal #6:
2.5 oz of salmon
2 Wasa crackers
Meal #7: 3 oz of lean ground turkey
1 cup green vegetables or 1/2 cup mixed vegetables


Q: When people see your physique for the first time, what is the most common reaction? More positive or negative?
A: I would have to say a little of both. One one hand, people are amazed by the commitment I make to my body. And seriously, the commitment comes in the diet-not necessarily the workouts. On the negative side, people would assume I was starving myself & that is a total joke.

Q: When they see it that first time what is the one question or comment you are most sick of hearing?
A: Again, that I must be starving myself to reach a certain level for competition. The problem is that most people could NEVER commit to a clean diet & they know that....so it's easier to just sit back & judge what they THINK we do as competitors.

Q: What is the biggest misconception about women who train and compete or the one thing you wish people understood?
A: I think the biggest misconception other than starving ourselves or spending hours in the gym is that we are all on drugs. I've had many people want to know my secret "cocktail" for competition. Secret cocktail? Clean food baby-and lots of it!

Q: What is the best and worst part of training for you?
A: The best part of training is watching my body change. I think that it is almost more of a high than actually stepping on stage. The worst part is knowing that I had 10-12 hours of cardio weeks prior to a show. That really wore me out.

Q: Are there any competitors you are a fan of or any you admire?
A: I admire so many that it's hard to pick just a few. I have admiration for anyone who commits to a competition, trains with all their heart & makes it happen.


Q: Do you have a favorite cheat food?
A: Oh yeah! I used to say Mexican but now it's Mediterranean...I love Pita Chips, Hummus & lots of potatoes with my lamb.

Q: If another woman told you she wanted to start training, what is the one piece of advice you would most want to give her?
A: My biggest piece of advice is to dig deep - REAL deep as to WHY you are competing. You need to be one with the goal. There will be days you will ask yourself "Why?" and knowing WHY is the key to keeping you on track. For me, reaching the national stage was the pinnacle of my bucket list.

Q: Do you think its becoming more common to see women weight training?
A: Yes, now that there is an abundance of info available to women it is definitely more of a phenomenon than ever before. Just being skinny isn't cool anymore. Now, the idea of having some muscle on your body is really the new look & the saggy look is out.

Q: Outside of training, any other hobbies?
A: My main hobby is researching the latest fitness trends. I'll try anything once & I'm proud to say I have a variety of athletic accomplishments on my resume.

Q: Describe a typical day in the life of Kathy Laucius.
A: The basis of my life is centered around my family & my training business. I wake up very early to do my cardio & then it's off to the gym after taking my kids to school. An average day of clients is anywhere from 5-10 as well as fitting in my own strength workout. I pick up my kids from school every day & then it's off to their homework/activities. I'm pretty exhausted every day but I pinch myself that I get paid to help others achieve their goals as well as have time with my family.

Q: Describe Kathy Laucius in five words.
A: Compassionate, Generous, Over-Active, Determined & Impatient

Q: What is one thing people would be surprised to know about you?
A: I absolutely hate shopping at the grocery store as well as cooking my food. It's a real chore to get these things done in order to stay on course with my goals.

Q: Any set plans for the near future?
A: I have retired (for now) from competing but my goal is to continue to build my PT business as well as help others who have dreams to compete.

Q: Anything you want to plug or promote?
A: Please visit my web site at www.kathylaucius.com I also have a fan page on FB as 'KLFitness'. I am always posting links & helpful tips for everyone's fitness goals.

Q: Are you looking for sponsors? If so how can they reach you?
A: I would love to represent all women over 40. I love inspiring my fellow women & especially mothers who think it's too late to get in shape. I can be reached at kathy.laucius@yahoo.com


Q: Kathy, again I thank you for doing this. Any last words before you go?
A: Thank YOU for the opportunity to be a part of this wonderful site. I have had many many wonderful moments in my life but training & competing is right up there with the best of them. Thank you again to my trainer Hal Louis for always having my back, for always believing in me & pushing me to reach my best and for all the wonderful hours of training.

SNBF Pro Leslie Hasselbach Interview

An athlete all her life, Figure competitions seemed like a natural progression for Leslie Hasselbach. natural progression or not, Leslie has achieved some incredible things in a short time. Winning her first show, earning her SNBF pro card in no time, and now competing and constantly improving in NPC shows. She has a great physique. She says her legs are her best body part, and they are amazing, but I would put her back up against anyone. I expect even bigger things from Leslie this year.






Q: First, Leslie, I want to thank you for taking the time to do this.
A: Thank you for giving me this opportunity! :-)

Q: Can you start out by telling a little about yourself.
A: My name is Leslie Hasselbach, I am 34 years old and I currently reside in Clemson, South Carolina. I am originally from Fremont, Ohio. I moved to Clemson eleven years ago to accept the Head Men’s and Women’s Diving Coach position at Clemson University. I truly love my job as a coach because I get to help motivate young people to reach their dreams and goals in all aspects of their lives. My athletes keep me young and vibrant and I can still keep up with them! :-) I received my undergraduate degree from the University of Toledo in Early Childhood and Elementary Education. Then I moved on to earn my Master’s Degree in Student Affairs Administration/Counseling Education from Clemson University.

Q: Before the gym were you an especially athletic person? Play any sports or anything?
A: Athletics have always been a part of my life. In high school I was a cheerleader, ran cross-country, was on the diving team, played softball, and ran track. When I was younger I was a gymnast which is what ultimately led me to the wonderful world of diving! I earned an athletic scholarship to the University of Toledo and was a member on the diving team for 4 years of my collegiate career. Immediately after my collegiate diving career, I became the diving coach at the University of Toledo. I also was a professional high diver for 13 years! Yes, performing in diving shows was an awesome summer job! :-) I still cannot believe that I used to high dive from 80 feet high into 10 feet of water! Yikes!

Q: What initially led you into the gym?
A: As a young girl, my first memories of going to the gym were with my dad. That was our time! I was such a daddy’s girl and I felt so special going to the gym with him! It was through my father where I learned to love the gym and how important is was to have in your life! All through college I was in the weight room and while my teammates would complain about having to lift, I was busy on the leg press machine having fun beating the guys on the team! Those boys were so mad that I could leg press more than them…it just made me love the gym even more! :-)


Q: Was training something you picked up fairly easy? How long before you started to see results?
A: I have always had the determination and inner drive to have what it takes to train hard. I truly did not start seeing results from my training until I learned how to properly nourish my body. When I changed my diet, it started to change my body composition. It felt so great to finally be able to work out, eat right and see results! I could not have accomplished the changes in my body composition without the help of my amazing coach! :-)

Q: What made you decide to compete for the first time?
A: After I finished my graduate degree at Clemson in 2008, I decided it was time to get myself back into shape. So, I started training with our Strength Trainers in our athletic department. They saw how hard I worked in the weight room and they knew that I would be able to wear a teeny-bikini in front of hundreds of people because of my diving experience. So, they told me that I needed to look into competing in Figure competitions. I had never heard of them so, I did some research and it looked like fun. I signed up for my first competition and the rest is history! I was hooked!

Q: Is competing something your family and friends supported?
A: I am very fortunate that my family and friends have been so supportive of every step of the way in my new adventure!

Q: Was competing what you expected or did anything surprise you about it?
A: I remember my first competition and I was so clueless about what I was supposed to do and where I needed to stand, etc. But, I guess that I was able to fake it well because I won! :-) I also thought that the ladies backstage might be a bit mean and feisty, but that was not the case at all! I have made so many great friends and met so many inspirational people along the way! All of the competitors I have met have been fantastic!


Q: Can you share your contest history.
A: My first contest was in June of 2009 with the SNBF and I won the novice figure title. My next competition was in the SNBF in November and I won the open figure short class and then won the overall AND my Pro Card! My first SNBF Pro event was May of 2010 and I finished 3rd. Then it was on to the NPC! My first NPC contest was the Palmetto Cup in May and I finished 2nd. Then it was on to an NPC contest in Detroit, August 2010 and I finished 2nd. Then finally, I ended the 2010 season with Jr. USA’s and finished in the top 5 of the figure B class!

Q: As far as body parts, what do you feel is your best one?
A: I have been told that my legs are my best body part! I always have guys coming up to me at the gym and ask me if I could pass along my leg workout secrets to them! It’s no secret…it’s all genetics and proper training tactics from my coach!

Q: Do you have a part you most like to train?
A: I love training shoulders and back! It is always a “hurts so good” type of training and I love it!

Q: What is your normal training routine and diet like and how do you alter it for contest prep?
a: Currently I am lifting 4 days a week and have metabolic workouts twice a week. My lifts are mostly super-sets and they really keep me moving! Each week my rest intervals for my supersets change and my workouts are set up in 4 week phases. Each week I go to the gym, my workouts get more intense! Early in my contest prep, I have very minimal additional cardio because I get my “cardio” during my lifts. As we get closer to contest time my cardio increases and my food decreases…boo-hoo! I have never dieted the same way yet, in preparation for contests. My coach continues to change up my diet according to the changes my body and metabolism make along the way. I am cherishing my diet right now because soon enough it’s going to change closer to showtime! :-)

Q: When someone sees your physique or hears you compete for the first time, what is the most common reaction? More positive or negative?
A: For the most part people react in a positive way. However, I always have to explain to them what figure competitions are etc. If I had a dollar for every time someone asked me about what figure competitions are…I’d be a very rich person! :-) I live in a small college town and not many people around here have even heard of physique competitions. So you can imagine how much fun it is explaining what it is I do and why I do it!


Q: When they see it that first time, what is the one question or comment you are most sick of hearing?
A: I have many…but, I will stick to one. I really get sick of people asking me what I eat and what I do for my training in order to get these results. It especially bothers me when they ask me those questions WHILE I am trying to train! I am a very sweet, nice and accommodating person, but when I get to the gym, that is my time to put the work in and make gains! I have no problem if they want to ask me those questions, after I am finished training. That is a very involved question that they asked and will take time to explain! :-)

Q: What is the biggest misconception about women who train and compete or the one thing you wish people understood?
A: I feel that most people think that competitors don’t eat very much when in fact most of us eat more than that normal person would eat. We just choose to eat very nutrient dense healthy foods and maintain high protein diets. Yes, we do have to weigh everything and we eat 5-6 smaller meals a day but, to me that is normal! I would not be a happy person if I only ate 3 bigger meals a day! I really wish more people would embrace the idea of eating healthy instead of just making excuses!

Q: What is the best and worst part of training for you?
A: The best part of training is the fact that it is my time to make improvements for me! My job requires me to help make my athletes better in all facets of their lives in order to help them achieve their goals. When I am at the gym that is time that I have to help me achieve my goals and make me feel better and in turn serve as a more complete role model for my athletes! The worst part of training for me is when I have to take a day off! I really do hate having a day off but, I know that it helps my training efforts by taking a day for my body to recover! :-) Also, the worst part of training is being patient! Sometimes I just want my body to be where it needs to be right away. But, I understand that transforming your physique is not a microwave process…it takes time! My coach tells me all the time to be patient with the process.


Q: Do you have any favorite competitors or any you admire?
A: I truly admire Ava Cowen! She is so humble and is always a class act!

Q: Do you have a favorite cheat food?
A: My favorite cheat foods are anything Italian and Ice Cream and cookies! :-)

Q: If another woman told you she wanted to start training, what is the one piece of advice you would most want to give her?
A: I would recommend that she finds herself a reputable trainer. It is so important to go through this process with a trainer who knows how to properly train and diet you for a competition. I have seen a few competitors hire the wrong trainer and it has done damage to their bodies making them walk away with a negative competitive experience. So, find a coach you trust and stick with them!

Q: Do you think it is becoming more common to see women working in the gym with the weights and not just doing cardio and things?
A: Let me tell you…ever since our gym has brought in the Les Miles Body Pump class…it is PACKED! It is so great to see both women and men using weights to train with in that class! We also have a “women’s only” gym in our facility and that has seemed to help the women feel more comfortable to pick up some weights and make them move! :-)

Q: Outside of training, any other hobbies or activities you enjoy?
A: I enjoy hanging out on the lake and going boating, skiing, and fishing! I also enjoy reading a good motivational book! I love being outdoors and going on adventures! And I cannot forget shopping…love it! :-)

Q: Can you describe a typical day in the life of Leslie Hasselbach.
A: Ok…here we go! I wake up in the morning around 5:51 AM, get dressed and head to morning diving practice from 6:30-8:00AM. After practice, I drive home, hop in the shower and then get ready for the office. I make and pack3-4 of my meals for the day and my pre and post workout drinks and workout gear and head to the office! I am typically in the office from 9AM-2:00 PM and then its practice time, again! I am typically at the pool for practice from 2:30-6:30 PM. After practice, it’s gym time! My workouts are usually an hour long and then I get home make my last meal and am usually in bed before 11PM and then I do it all over again! J Now that’s excitement! Ha ha! During our season I also travel a lot so, I have become very good at making and packing a weekends worth of meals in a hurry!

Q: Describe Leslie Hasselbach in five words.
A: Loyal, Hard-working, Patient, Happy, Open-minded.

Q: What is one thing people would be surprised to know about you?
A: In the summer time I used to perform in diving shows. One of our company’s productions was called “Mermaids and Mariners”. I received training to be a mermaid in the show! So, not only was I a diver in the show but, I was also the Mermaid! It was so much fun but, yet it was hard work trying to swim around underwater and breathe from an air hose while your legs are tied together in a mermaid tail…not to mention all while smiling and performing underwater! :-)

Q: Any set plans for the near future as far as competing or anything else?
A: Currently, I am training for Jr USA’s on May 21st! I would like to improve upon my top 5 finish at Jr USA’s from last year! From there, my coach and I will plan out the rest of my season.

Q: Anything you want to take this opportunity to plug or promote?
A: I would like to thank Herb Cables for being such an amazing coach. I could not do any of this without his guidance and vision. You can check out his new transformation endeavor at www.equationtransformation.com or his competitor website at www.herbcables.com if you would like to join Herb’s Hotties or Herb’s Hulks. I would also like to thank Charles Usry from the Esso Club (a famous sports bar) in Clemson for being one of my sponsors for the 2011 figure competition season! I am so thankful for his support!


Q: Are you looking for sponsors? If so how can they reach you and what are they getting in Leslie Hasselbach the athlete and competitor?
A: I would be truly honored if someone wanted to become a sponsor! :-) If I would be so lucky to earn a sponsorship, I would represent their company with the utmost respect in a first-class manner. I am an out-going young lady who loves to network and build relationships. I am also a fierce competitor by nature and I will bring my best to the stage each and every time I compete. :-) You can get in touch with me via email at hasselbachleslie@hotmail.com.


Q: Leslie, again, I thank you for taking the time to do this. Any last words before you go?
A: Thank you once again for giving me the opportunity to share my thoughts! I admire your vision and drive to help promote women in the physique and fitness world! :-) All the best to you and I will continue to be one of your #1 fans! :-)

Julie Lake Interview

Julie Lake is an inspiring story. This is an example of the stage just being the reward for a lot of hard work. At one point weighing 265 pounds Julie stepped on stage for the first time in 2010. Determination and hard work are things that are required to get on stage, and these are things Julie has displayed an amazing amount of.






Q: First, Julie, I want to thank you for taking the time to do this.
A: Thanks for taking the time to do the interview with me.

Q: Can you start out by telling a little about yourself.
A: I’m 42 years old. I live in Bay City, MI with my partner of 11 years and my 17 year old daughter. I have 3 grown boys who are out on their own. I also have a grand daughter who will turn one year old this month and another grandbaby on the way. I started bodybuilding only one year ago. I was over 30% body fat and weighed 235lbs when I began my journey in February 2010. I made my goal of 19% body fat and lost over 70lbs by September 2010 when I competed in my first show.

Q: Before the gym were you an especially athletic person? Play any sports or anything?
A: Not really. I was never really good at team sports, and since I wasn’t good at them, I thought that I wasn’t good at any sport. Deep down inside, however, there was an athlete waiting to be born.

Q: What initially led you into the gym?
A: I began my journey to a healthier lifestyle over 4 years ago. I weighed 265lbs, and wanted to be healthier and to eventually be under 200lbs. I didn’t set a deadline for that goal, I just thought that it would happen in time.

Q: Was training something you picked up fairly easy? How long before you started to see results?
A: Training was not something I knew how to do on my own. Like I said, when I started my journey, I weighed 265lbs. I lost 30 lbs on my own and felt pretty good about that. But I couldn’t’ get past that point. I thought I had made all the changes there were to make, that is until I hired a personal trainer. She helped me tweak my diet, started training me 2-3 days per week and, later, she set me up with a training program that I could do on my own. Since I had already been working out in a gym for almost 3 years, I picked up on training pretty well. I wasn’t used to lifting weights everyday, however, and my training plan had me in the gym lifting 5 days per week. The cardio was a little easier for me to deal with in the beginning because I was used to doing a lot of cardio.
I started seeing results within a few weeks. My weight started dropping and I noticed that things were becoming easier for me. For example, I could do longer cardio sessions before tiring, and I was able to increase the weight I was lifting.


Q: What made you decide to compete for the first time?
A: My trainer!!! She told me a couple of times that I was strong enough and would be good competing in a bodybuilding competition. However, at that time, I weighed 230lbs and thought, “Yeah, right!!! I’m fat!” I just pushed her idea to the back of my mind until one day, I just blurted out to her, “If I wanted to compete in a bodybuilding competition, what would I have to do now to get ready?” She got so excited, and said she would tweak my diet even more and get me on a training schedule that I could do on my own everyday without her. She gave me the tools, and I used them to do the work to become stage ready.

A: Is competing something your family and friends supported?
A: In the beginning, only my partner and daughter supported me. When I would tell other people, I could tell my the look on their faces that they were thinking, “Yea, right!!! We will just see.” People watched me throughout my transformation. They realized by the time that I was 12 weeks out that I was serious and that I was going to do this. It was at that point that I received support from the rest of my family. It started with my mom who saw my dedication and started bragging about me. She also committed to my last 12 weeks that she would eat healthier and stick with proper nutrition. That lead to a chain reaction with my sisters making a commitment for 12 weeks of being healthier too.

Q: Was competing what you expected or did anything surprise you about it?
A: I guess what surprised me most about it was the expense. Those itty bitty teeny weeny posing suits can be pricey. Then there’s tanning, tanning products, entry fees, make-up, and other miscellaneous expenses that come up. Other than that, the stage is kind of nerve wracking too. You are up there, in what you know is the best shape of your life, up against other people who are also in the best shape of their lives, and you have to try to stick out from all of them.


Q: Can you share your contest history.
A: I competed in my first show in September 2010. I took second place in the Female Bodybuilding Masters Division (Masters Division is 35 years old and over). I also took third place in the Heavyweight Division (145lbs and over).

Q: As far as body parts, what do you feel is your best one?
A: My back!! Even though I don’t get to see it often, I have an awesome back.

Q: Do you have a part you most like to train or favorite exercise?
A: I like back and leg days. I really enjoy the burn I feel when I work my back, and I know that since my back is my best part, working it is only going to make it that much better. And for me, it’s hard to get that same burn on leg day, so something that’s becoming a favorite thing is doing my lifting one leg at a time. This makes each leg work individually and helps me to get that good muscle burn going on.

Q: What is your normal training routine and diet like and how do you alter it for contest prep?
A: Since this is my first full competition season, I don’t really have a “normal” training routine. But, after my first show, I kept up basically the same routine as I did when I was training for the show. I get up early and do about 45 minutes of cardio. This consists of 30 minutes of HIIT (High Intensity Interval Training) and then a mile run. Then later in the afternoon, I hit the gym again to do my weight training. I work a different muscle group each day. Now that I’m getting ready for a show, I’ve added a ¼ mile sprint to my mile run. My weight training is staying the same, but I try to step it up by going with heavier weights, timed sets, or doing all sets of a particular exercise to fail. I’m constantly changing it up right now in order to get maximum muscle development right up until show time.
As for my diet…before my first competition, I started seriously training and eating the proper nutrition in February. It was a pretty strict diet consisting mostly of broccoli, asparagus, chicken, fish, egg whites, brown rice, greens, and cream of wheat and one cheat MEAL, not day, per week. When I was 12 weeks out, it got stricter. I no longer got brown rice, or cream of wheat. The rest remained the same. After competition, I could eat whatever I wanted, so I added back into my diet whole wheat pasta, and whole wheat breads, restaurant cooking, and desserts. (Everyone who knows me knows I LOVE cake!!) For my first show this season, I started dieting at 14 weeks out. I had to cut out the pasta, breads, desserts and trips to restaurants. I went back on to eating oatmeal, chicken, egg whites, fish, greens, broccoli, asparagus, and brown rice. Right now, I’m eating about 275 grams of protein, 100 g of carbs or less, and about 20 grams of fat or less per day.


Q: When someone sees your physique or hears you compete for the first time, what is the most common reaction? More positive or negative?
A: When they heard I was going to compete for the first time, it was more negative because I had so much weight to lose and so far to go. When people see me now, they are more encouraging. They ask me about the competitions and what my goals are. It seems though that everyone asks about my weight goals. I tell them that I don’t have a weight goal but a body fat percentage goal.

Q: When they see it that first time, what is the one question or comment you are most sick of hearing?
A: "You are so skinny!" I hear that a lot, and I know that people mean well and want it to be complementary, but to me, the word "skinny" has a very negative connotation. I know people mean well, and I do take it as a compliment when they say it. It just seems so negative.

Q: What is the biggest misconception about women who train and compete or the one thing you wish people understood?
A: I would say that the biggest misconception about female bodybuilders is that all of us are taking stacks of supplements and enhancers. Many do not take them. But the media has done a good job of sending out information about those who do and have totally neglected those of us who don't. This has put a negative light on female bodybuilding and has caused many women to shy away from getting involved in the sport.
I also think that many people think that we were all born this way. I can tell you and none of us were born a bodybuilder. We have all had to work and train hard to be worthy of getting on the stage for competition.


Q: What is the best and worst part of training for you?
A: The best part is, I love training. I enjoy lifting weights, and I enjoy getting a good sweat on doing some hard cardio. I like the atmosphere at the gym where I train, and I enjoy the other members.
The worst part is I’m not an early morning person so getting up early for a cardio workout in the morning is hard. Another hard part is going to the gym 2-3 times per day. It makes it hard to get things done when most of your day is spent at the gym. Training for a bodybuilder competitor isn’t just a once a day workout for an hour or so. It’s everyday, 6 days a week, 2-3 times per day of hitting the gym hard. I often tease the gym owner that he needs to just make a room for me there because it seems I live there!

Q: Do you have any favorite competitors or any you admire?
A: I admire those who have worked hard, and have come a long way to be stage ready. The first competition that I attended (before I decided to compete) there was a male bodybuilder who was in the Grand Masters Division who had a double hip replacement surgery. He went through all of that and still worked hard to get on stage. At the competition I was in, in September 2010, there was another male bodybuilder who had lost over 100lbs, worked hard, and looked really good on that stage. He didn’t place or get a trophy, but in my book, he is someone I admire for his hard work and commitment to get on that stage and show it all off. Those are my favorite competitors and those are the ones I admire.

Q: Do you have a favorite cheat food?
A: PIZZA and cake!! I love a good pizza, and everyone who knows me knows how much a like cake!! I also enjoy Hooters hot wings and fries! And you can bet that I’ll be eating each of these after my first show this season.

Q: If another woman told you she wanted to start training, what is the one piece of advice you would most want to give her?
A: Work hard and train like a champ. Follow the nutrition plan. If you do these things, you will make it to the stage. And, just when you think you can’t run another step, lift another weight, or turn another crank on the bike, pull from deep down inside of yourself and grab hold of you inner strength and keep going. Always give more than 100%, because 100% isn’t enough. Push through the tough spots, because it’s all worth it in the end.

Q: Do you think it is becoming more common to see women working in the gym with the weights and not just doing cardio and things?
A: At the gym where I train, yes. But it wasn’t always that way. There’s a trainer at my gym who is female. She’s very much into women getting involved in weight training and she encourages all of her new clients to use weight equipment. So, slowly, there are more and more women working more with weights.

Q: Outside of training, any other hobbies or activities you enjoy?
A: Who has time for anything outside of the gym?? I’m just kidding. I enjoy photography, and have had some shoots that I have gotten paid for. I really love the shoots I do with pets. They are a lot of fun to work with and they aren’t picky about how they look in a picture. I also love to watch a good movie, or read a good book. I very much enjoy my family, and my grandbaby.

Q: Can you describe a typical day in the life of Julie Lake.
A: My alarm clock goes off at 5:30 or 6. I’m out the door within half an hour to hit the gym and do my HIIT cardio and a mile run with the ¼ mile sprint. Then it’s home for breakfast, which consists of ½ C oatmeal and 6 egg whites. I use the time after breakfast to catch up on email, Facebook, chores around the house, or meal preparation for things I can cook up ahead of time. One day a week, I take my grandbaby to the library for baby story time. Then usually it’s back to the gym in the early afternoon for and hour or so of weight training. When I’m getting ready for a show, I do posing practice for 30 minutes to an hour so that I’m comfortable with the poses on competition day. Sometimes I come back home to get another meal, and taking my daughter to her afternoon job, before I head back to the gym for an evening cardio class or some other training session. Usually I am back home around 8:30 in the evening to finish up anything that didn’t get done during the day…laundry, or other chores….eat again, and get in the bed by 10:30 or 11 pm.

Q: Describe Julie Lake in five words.
A: Strong-willed, determined, dependable, hard-working, trustworthy

Q: What is one thing people would be surprised to know about you?
A: I drink one Absolute Zero Monster EVERYDAY! It wakes up my head and gets me going…just like coffee for some people.
Also, I think that one day I may run a marathon, but that’s only a possibility in the distant future.

Q: Any set plans for the near future as far as competing or anything else?
A: I plan on competing in at least 3 shows this year, with a possible 4th one.

Q: Are you looking for sponsors? If so how can they reach you and what are they getting in Julie Lake the athlete and competitor?
A: Sure, a sponsor would be great. I can be reached at jalake13@gmail.com. Anyone who sponsored me would get a woman who is able, determined, and doesn’t take no for an answer. They will be getting someone who has overcome huge obstacles to get to this point, and will continue to work hard and strive for only the best that health and fitness can give her.


Q: Julie, again, I thank you for taking the time to do this. Any last words before you go?
A: Thanks for the interview. I hope others are inspired by my story. Don’t lose hope, it can be done, even when the road seems too long or the task too big. Push through and reach for the prize.