Andria Caplan Interview

I have seen Andria Caplan fight in person on two occasions. The word to best describe her is, forward. Andria always moves forward and gives it her all. She has a lot of talent and keeps improving. She also just did her first show as a matchmaker and it was a big success. I have gotten to know Andria and she is as nice as she is talented. A real asset to women's MMA.




Q: First Andi, thanks for taking the time for another interview.
A: Thank you!

Q: For those who may not be familiar, can you tell a little about yourself.
A: I've been married about 7 years now and have an 11 year old son. I've been training for a few years. It's hard to say exactly how long because I've been out with injuries a few times. I train at Daddis Fight Camp with some of my favorite people in the world. I have also started working for my husband's company Combat Sports Media within the past couple months.

Q: Can you tell people whats happened in your life since your first interview.
A: I've had a few fights fall through. One because I got so sick that I wasn't out of bed for over 2 weeks and others for whatever reason. Not sure. I have started working for my husband like I said. I've definitely learned quite a bit about the
MMA business outside of fighting and training through that.

Q: You just did your first show as a matchmaker. What was that like?
A: I was more nervous for the fights than I am when I fight myself! I met so many cool people putting matches together. The fighters all came to fight and put on a great show and things went really smooth. I've gotten tons of compliments on the show so I'm really proud of it.


Q: Is it something you want to do more of?
A: I am actually already putting a card together for another promotion. I'll definitely be doing it again after that too.

Q: What was the thing about matchmaking that most surprised you?
A: I was actually surprised how hard it was to get everyone to do their paperwork. I spent two weeks beforehand hunting everything down.

Q: Did having a husband who is an outstanding matchmaker help at all?
A: Absolutely! If I wasn't sure about something I could always ask him. I never had to just guess and hope it turned out ok.

Q: What do you feel has been the biggest improvement in your game?
A: I'm not sure. I work on everything constantly so I'd like to think that I'm improving a bit in every part.

Q: Is there one specific thing you are trying to improve upon?
A: Everything. I want every part of my game to be the best it can be and to improve with every fight.

Q: What do you enjoy most about fighting and training?
A: I enjoy the challenge and I enjoy training. My team mates are some of the greatest people I could have ever asked to know and being around them I always feel positive.

Q: Is there one part you could do without?
A: Here or there I just have a day when things don't seem like they're coming together and I get very angry at myself.

Q: How long before a fight do you like to start your camp? Start preparing for that specific fight?
A: I like to start at least 6 weeks out, but the more time the better. I don't mind a bit shorter notice either though.

Q: Have you seen any fighters lately who have impressed you?
A: I've seen quite a few actually. There are a few local guys that I know are going to go far. I love that i get to watch it unfold.

Q: With Zuffa's purchase of Strikeforce, do you see that as good or bad for women's MMA?
A: Well, it depends on how good the first few female fights are. If there is enough publicity and the fights are exciting maybe women will even get to fight in the UFC if they merge the way UFC and WEC did. If the first few fights don't go well it's a huge promotion that women won't have any more.

Q: Is their one fight you would say is your "dream fight"?
A: There is no specific opponent. I'd just like to fight for a title at one point.

Q: Where are you training at? What do you like about it?
A: I train at Daddis Fight Camp in Philadelphia. There are a lot of fighters there and so a good amount of great training partners. "Steel sharpens steel". The attitude in the gym is very positive, but we train hard.

Q: Are there any other fighters there that people need to keep an eye on?
A: I know of a few that are going to be going pro soon that are going to be killing it. I also see a few amateurs that are really young and already have so much skill too.

Q:I always ask what the biggest misconception is about fighters. This time I will ask, what is the biggest misconception about you?
A: I have no idea. I pretty much act like myself for better or worse so what you see is what you get.

Q: When you are done fighting, how do you want to be remembered in the sport?
A: I'd like to be remembered as someone with heart who would never even think of giving up.

Q: What is a typical day in the life of Andria Caplan like?
A: There no longer seems to be such a thing as a typical day. The matchmaking seems to take place at whatever hour it needs to which can be anywhere between morning and midnight. I find myself checking email on my phone the second I'm done training before I even get in the shower. I still do get my training in and I do somehow manage to get time in with the family most of the time.

Q: Finish this sentence. In five years Andria Caplan will be__?
A: A fighter, but knowledgeable enough about the business side of mma that I'll never have to be without it when I retire.

Q: Looking for sponsors? How can they reach you?
A: I am always looking for sponsors. I can be reached at andicaplan@aim.com or 267-984-7050


Q: Anything you want to plug or promote?
A: Daddis fight Camps- If you're ever in the Philly area definitely check them out. Great training with a great group of people whether you just want to get in shape or you want to fight.
Lapelchoke.com- Great site for anything at all BJJ related.
Miles To Go Clothing- I own so many of their shirts.

Q:Andria, again, thanks so much for doing this, and good luck to you. Any last words before you go?
A: Thank you so much for the interview and for all you do to help to promote women. We all appreciate it. Also, thank you to my family and to my fight camp for always being supportive of me.

Diane's Diary

Success is often defined by winning. That’s a pretty common notion. If you’ve made the most money, own the biggest house, or if you’ve surpassed your highest ambition, you have achieved success. In most people’s minds, success is easy to measure. It’s generally the person who appears to live a better life than you do. Let me ask you this, though. How often do you consider yourself the successful one? How often do you inventory your own life and say, “Hey, I have a lot of positive things going on right now. My life is a success.” I’m going to venture a guess and say, not very often. It is human nature to look at other peoples lives and believe that their life is better than yours. You view these people as the fortunate few, while unbeknownst to you, their lives could be in even more disarray than yours. Why is that? What makes certain people appear as if life is so much easier for them, than it is for you?

Perhaps this illusion of ease is really a matter of leadership and self-confidence, more than being the recipient of good fortune. And maybe these people create their own opportunities, rather than being the select few who receive all the prosperity in life. Everyone has obstacles that block their path in life. The question is: How do you respond to the roadblocks that arise along the way? Do you look at life from a pessimistic vantage point and say, “I knew things were going too well, it was only a matter of time before I failed.” Or do you take an optimistic viewpoint and say, “This is going to be a challenge, but I am confident I will get through this and I will become stronger in the end for having had this experience.”

Most people lean towards the pessimistic perspective, tending to believe that they are predestined for failure or to lead subpar lives. These are, also, the people who give up and quit when things don’t go quite as planned. They are willing to take on a new challenge, but only to a certain extent. They can handle a little stress on their journey, as long as that stress doesn’t turn into adversity. Once a roadblock arises, a pessimist will surrender to defeat, giving up on their goal completely. They fail to consider how close they were to achieving that goal, and the great deal of satisfaction reaching that goal would have brought them. Conversely, the optimist would view an obstacle as a stepping-stone to reach greater heights. They view challenges as opportunities to learn and to grow. The optimist has the vision and determination to complete a goal, despite the complications that may arise. Challenges bring out the leadership qualities inside them. They refuse to fall down, but rise up instead. And this is where the earlier analogy of “living life with ease” comes in.


The optimist is able to rise up to the challenges that present themselves, and continue to progress forward until they eventually succeed. In their mind, quitting is never an option. Their only choice is working as hard as they possibly can until they overcome their obstacle. This creates the illusion of simplicity, when in reality it is a quality of leadership. A leader understands that hard work translates into success, and has the self-confidence to trust their own instincts and create their own path to success. They realize that there are no shortcuts to completing a task, that perseverance breeds victory. The casual observer generally won’t even know this person was struggling, because the leader used their time to solve their problem instead of sitting around searching for pity. This person conducts themselves in a positive, self-confident manner that is to be respected and not condemned. If you struggle with being overwhelmed by pessimistic attitudes, try to surround yourself with positive, confident people. The more you are around optimistic people, the more you will be able to adopt their traits and become a leader in your own life. And all of a sudden, the person who appears to be easing through life, while everyone else seems to be falling on hard times, will be YOU. You will have become the positive role model that everyone else tries to emulate. You will become the leader that other people call upon to help guide them through the struggles in their lives. You will become victorious, not only in achieving the goal you originally set, but you will be victorious in LIFE.

Angela Schiano Di Cola Interview

When anyone competes for the first time, they surely would be happy to finish top four in their division. Angela Schiano Di Cola competed recently for her first time, and finished top four in FOUR different divisions. Impressive, to say the least. Angela plans to compete again, although which show she will do is yet to be decided. Whenever it is, I am anxious to see how much she improves.




Q: First, Angela, I want to thank you for taking the time to do this.
A: No, thank you, the pleasure is all mine.

Q: Can you start out by telling a little about yourself.
A: I was born and raised in Northern New Jersey. I moved to Maryland in 1998. I am married and have 4 children (ages 9,6,4 and 2). I am a stay at home mom. I started working out with my trainer, Charles Dorsey, Jr about a year and a half ago. I have friends who have competed in competitions so I decided to go for it! I competed in my first ever Figure competition (at age 37!) on April 9, 2011, the OCB Eastern Regionals in Baltimore, MD and placed in all 4 divisions I competed in, not to shabby for my first competition!


Q: Before the gym were you an especially athletic person. Play any sports or anything?
A: In high school, I was a Varsity football cheerleader and I was on the track team. I ran the 100 m, 100 hurdles, long jump and triple jump ( I even had a high school record for the triple jump).

Q: What initially led you into the gym?
A: It was after I had my 4th child when I thought that I needed to do something other than being mom. I needed a release! Once I started, I was hooked! Going to the gym is my stress reliever, it is MY TIME!!

Q: Was training something you picked up fairly easy? How long before you started to see results?
A: Yes, it was fairly easy. I had a trainer show me the correct way to perform the exercises! I'm lucky, I never had a weight problem, I just wanted to tone up. It wasn't too long before I started seeing results, the soreness I experienced after a great workout was a positive result that what I was doing was working!!

Q: What made you decide to compete for the first time?
A: I have friends who have competed and after hearing their stories and seeing how amazing they looked, I talked to my trainer and said I wanted to give it a try!

Q: Is competing something your family and friends supported?
A: Yes, my friends have been amazingly supportive. Since some of them have competed, it was nice to hear encouraging words. A week before my show, a few of us got together at a friends house, all of us were dieting and in the process of getting
ready for upcoming shows. It was JUST what I needed!!!


Q: Was competing what you expected or did anything surprise you about it?
A: I didn't know what to expect! It was such a great experience! I can't wait to do it again!! The dieting was hard in the beginning, I usually eat pretty healthy, but when you are given a strict diet, it's hard at first. The first 2 weeks of
dieting was the hardest part! I was at the gym 6 days a week between cardio and weight training. It was hard, but I enjoyed every minute of it. I was so excited and nervous all in one. I also met great people (fellow competitors) who were both new to competing like me and some who have competed before.

Q: Can you share your contest history.
A; OCB Eastern Regionals- April 9, 2011
*3rd place Figure Debut
*3rd place Figure Masters 35+
*4th place Figure Novice (short class)
*4th place Figure Open (short class)

Q: As far as body parts, what do you feel is your best one?
A: Hmmm, my best body part. I would have to say my back. I think you can see the most definition in my back.

Q: Do you have a part you most like to train or favorite exercise?
A: I love training all body parts equally! If I had to pick one, it would be back. My favorite exercise for back is wide pull ups.

Q: What is your normal training routine and diet like and how do you alter it for contest prep?
A: I usually go to the gym 3-5 times a week. It varies what I do off season..yoga, weight training and cardio. Right now, I am trying to bulk up a bit. When I was preparing for my competition, I was in the gym 6 days a week, 2 times with my trainer, 4 days resistance and 3 days cardio, I also was on a diet where I ate 6 times a day, it changed a few times during my prep for the show.


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: Positive! I got a lot of compliments from friends who I have seen in a while. I've been told by a few that I have inspired them to get in shape and start going to the gym and eating better! When I hear that, it really touches my heart!!

Q: When they see it that first time, what is the one question or comment you are most sick of hearing?
A: Nothing I can think of.

Q: What is the biggest misconception about women who train and compete or the one thing you wish people understood?
A: It bothers me when some people say that bodybuilding for women is disgusting! So not true! I am proud to be a Figure competitor. I feel like I am in the best shape of my life.

Q: What is the best and worst part of training for you?
A: Best part of training is when you hear people complement you and ask what you are doing to look so good. Worst part, when you go to the gym and the equipment you need is being used and going to the gym when it is full. Late morning or early afternoon is the best time for me to train.

Q: Do you have any favorite competitors or any you admire?
A: I am a huge fan of Nicole Wilkins Lee, Ava Cowan, Erin Stern!

Q: Do you have a favorite cheat food?A
A: My husband and I own a pizzeria/Italian Restaurant, so I would have to say pizza with pepperoni and lots of veggies!

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 you have the money, get a trainer!!! Form is key!! If you don't know what you're doing or doing it incorrectly, it could hurt you and you won't see results.
Also, you can do all the training and cardio you want, you have to maintain a healthy lifestyle (diet for example).

Q: Do you think its becoming more common to see women using the weights in the gym as opposed to just doing cardio and things?
A: YES!! I see more and more women in the weight area of the gym.

Q: Outside of training, any other hobbies or activities you enjoy?
A: I am a very family oriented person, Family is #1. I enjoy spending time with friends, reading and I love lighthouses!

Q: Can you describe a typical day in the life of Angela Schiano Di Cola.
A; Well, with 4 children, my days are very busy! I wake up and get everyone fed and ready to get the bus by 8:20 AM. I eat my breakfast and take a shower and get ready to start my day. I still have my youngest home with me while the others are at school. (I have a 4th grader, a 1st grader and a preschooler who gets home around 11:30 AM). I like to go to the gym between 1-3, 5 times a week. There's always errands, food shopping, laundry, cleaning,etc. After school is the craziest time for me. I have to feed everyone and get them to their activities that include Cub scouts, Girl scouts, football, swimming, just to name a few. Bath time and bedtime is usually as close to 8 pm as possible. After they are finally asleep, that is when I catch up on things I didn't get to do during the day.

Q: Describe Angela Schiano Di Cola in five words.
A: Determined, Passionate, Caring, Hard working and Trustworthy.

Q: What is one thing people would be surprised to know about you?
A: The thing I find that people think is the most surprising is that I have 4 young children.

Q: Any set plans for the near future as far as competing or anything else?
A: I do want to compete in Figure again. I don't have an exact show that I want to do now though.

Q: Anything you want to take this opportunity to plug or promote?
A: If you are in the Frederick, MD area and are looking for a trainer, my
trainer, Charles Dorsey, Jr is the best. He runs a fitness studio called Dynamic
Fitness. You can go to there website www.dynamicfitnessfrederick.com.


Q: Are you looking for sponsors? If so how can they reach you and what are they getting in Angela Schiano Di Cola the athlete and competitor?
A: I would LOVE to have a sponsor! I can be reached at my email address jerseygirl1992@yahoo.com. I am very passionate about everything I do. I give 110%! When I put my mind to do something, I do it with everything I have.

Q: Angela, again, I thank you for taking the time to do this. Any last words before you go?
A: Thank you so much for giving me this opportunity.

The Fit Files by Julia Hubbard

Leg Training-How to get killer wheels or hot pins!
Love it or hate it Leg Training always gets people talking! I love training legs so I'm going to share some of my favourite leg workout tips with you
To get a full leg workout we need to train the Quads, glutes, hamstrings and calf's. To choose your rep range you need to decide what your goal is.
Muscular endurance, shaping and toning 12+ reps
Mass Building 6-12 reps
Strength / Power up to 6 reps
For most people 3-4 sets on 2-4 exercises per body part will produce good results. I incorporate all the rep ranges during the year to make sure I'm hitting all the fibres and getting the most out of my training!
My Top 2 Key Leg exercises
-Squats- the daddy of leg exercises, so make sure you include them, and theres lots of variety you can try, barbell back squats, front squats, overhead squats, dumbbell squats, wide and narrow stance, single leg, deep, half and quarter range.... so theres a squat exercise for everyone!
-Lunges- Great for quads and glutes, barbell or dumbbell
SO what exercises are good for each part of the legs?
Quads
Squats, lunges, leg extension, hack squats, step ups, leg press
Hamstrings
Straight leg deadlifts- fabulous for getting the hamstrings working! also try leg curl machine and Swiss ball hamstring curls.
Calf Exercises
Calf Press- smith machine, off the leg press, dumbell, standing or seated versions
Glutes
bridge, single leg bridge, cable glute kicks, hip extensions

Advanced Training techniques
If you have been training for a while and want try some more advanced training here's some ideas to try!
Supersetting / trisets
This is where you link 2 or 3 exercises together with minimum recovery between
An example superset
Back Squats and Hamstring curls - complete one set of each = one set, take a short rest, then repeat, complete 2-4 sets of the combination
Plymometrics
Try adding a jumping exercise between each set for example
when doing squats, after each set, compete a set of non weighted jump squats / tuck jumps or split squats before resting and doing your second set, be warned, this challenges the muscle and nervous system and is a killer, make sure you have a break from this type of training regularly to avoid over training symptoms.
Non Gym Leg Training
Training Legs outside of the Gym is a great way to give the legs a shock by adding variety to keep the muscles guessing and also counts as cardio so you get a double benefit!
Running up Stairs
Hill Sprints
Track Sprints
Try several reps, with short recovery for some high intensity interval training. eg 30 second sprint / hill or stair climb with walk back recovery.
Finally
Never neglect your leg training as it has a positive effect on the training for the rest of your physique. As the legs comprise a large proportion of your total body muscle mass, training legs hard is thought to stimulate your growth hormone / testosterone response and therefore helps the development of the rest of your body!
Girls- don't be afraid of the weights room... we naturally have much lower testosterone than men so we can train legs hard and get well defined, toned legs without them growing too big!
As with any new workout, if you are not sure how to do the exercises, get advice from a trainer at the gym, if new to training, make sure you check with your doctor and get an induction at the gym so you know you are performing the exercises correctly.
I hope this gives you some new ideas to try in your next workout, whether you do a full body workout or a split programme training legs on their own, you can incorporate some of these ideas, just be consistent and make sure you let the muscles recover before training them again.
If you would like to benefit from online training programmes, please contact me via Facebook for further details
https://www.facebook.com/home.php#!/pages/juliafit/114193935318986next time, as requested by Lindsey Philip. I will be looking at short / effective workouts for busy people so lack of time is never an excuse not to get into shape! coming soon, supplement special!

Laura London Interview

Two things popped into my head the first time I saw Laura London. First, I have a new addition to my favorite physiques in the sport. Laura has an incredible physique, highlight by amazing abs and great arms. The second thing was, "How is this woman qualified to compete in the Masters Division?" With her combination of beauty, physique and attitude, Laura London is an example of what is great about the Fitness industry.







Q: First, Laura, I want to thank you for taking the time to do this.
A: Thank you so much for having me do this interview. I am very excited to share my transformation journey with everyone.

Q: Can you start out by telling a little about yourself.
A: I am from Connecticut, a country girl at heart. I have been calling sunny Florida my home for the past 12 years. I have been married to my husband and best friend for 19 years and we have three children ages 17, 13 and 11.

Q: Before the gym were you an especially athletic person? Play any sports or anything?
A: People always assume that I was very athletic. But it is just the opposite, growing up I did not play any sports. My brother was a hemophilliac so sports were not something we did in my family. We didn’t even watch them on TV.

Q: What initially led you into the gym?
A: It was about the time my third child was almost two. I was greenery shopping one day and picked up a magazine full of before and after transformations in it. I was hooked, I wanted to look like those people in the magazine. I joined a gym read everything about training and nutrition. I kept a journal and wrote down my training and meals each day. I wrote down my goals, kept a calendar on the fridge and crossed off every day so I have a visual of how I was progressing. I also posted motivational pictures all over the house.

Q: Was training something you picked up fairly easy? How long before you started to see results?
A: Turns out that I was athletic after all! I loved exercising and feeling my body changing and getting stronger. I started with a long T shirt on and slowly it got shorter and shorter until I was wearing sports bras and showing my abs. It took me about 4 months of 100% dedication, clean eating and sheer determination. People kept asking me what I was doing, they were amazed.


Q: What made you decide to compete for the first time?
A: I trainer at my gym who was an IFBB Fitness pro took me under her wing, trained me and taught me all about competing and posing. After my first show I was hooked.

Q: Is competing something your family and friends supported?
A: My friends and family have been extremely supportive. They know this is my “thing”. They come to every show and cheer me on. My husband is always there helping me with my food and taking photos and video. I could not do it without him and the support of my children. One of my girlfriends even made one of my posing suits! Now that is what I call super supportive!

Q: Was competing what you expected or did anything surprise you about it?
A: Competing is really a lot of fun. All the hard work, dieting and practice is worth it all. Getting on stage is your time to shine. Even though I have competed many times I still get nervous before going on stage. But once you walk out all the nervousness disappears.

Q: Can you share your contest history.
A:
*2011- Arnold Amateur
*2010- NPC North American- 11th Place Masters Figure, 16th Place Open Figure
*2010- NPC Junior Nationals- 13th Place Open Figure
*2010- NPC Anna Level- 3rd Place Open Figure, 4th Place Masters Figure
*2010- NPC Diamond Classic- 1st Place Masters Figure, 2nd Place Open Figure
*2010- NPC Europa Orlando- 1st Place Masters Figure, 2nd Place Cover Model Contest, 4th Place Open Figure
*2010- NPC Sunshine/CJ Classic- 1st Place Open Figure, 1st Place Masters Figure
*20098 NPC Gold Cup Classic- 3rd Place Open Figure


Q: As far as body parts, what do you feel is your best one?
A: I would have to choose between my biceps and my abs :-)

Q: Do you have a part you most like to train or favorite exercise?
A: My favorite body part to train are my biceps. Bicep curls and hammer curls are my favorite exercises. I love seeing the muscles pop out and feeling strong makes me feel confident.

Q: What is your normal training routine and diet like and how do you alter it for contest prep?
A:
I split my training
*Mondays- Biceps & Triceps
*Tues- Legs
*Wed- Cardio & Abs
*Thurs- Back & Shoulder
*Fri- Chest & Abs
*Sun- Lagging body part & Cardio
My diet consists of fruits, veggies and lean meats, fish and eggs. I keep it pretty simple. I stay far away from salt. Before a contest I will deplete my carbs in the last week, depending on how my body is looking. I eat clean year round to keep in photo ready and competition shape.


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: The comments are always very positive. People usually comment on my arms and ask me how often I work out. They are impressed to learn I am in my mid forties and have three children.. Then they will start asking me for all sorts of fitness advice. I really enjoy sharing my knowledge with them.

Q: When they see it that first time, what is the one question or comment you are most sick of hearing?
A: The one comment I always get asked is how much protein do I eat. I find this is the most asked question.

Q: What is the biggest misconception about women who train and compete or the one thing you wish people understood?
A: It is very hard for women to get huge and put on muscle like a man. I train very hard and still have lots of feminine curves. Figure is about being healthy and athletic. I encourage women to lift heavier than they do and see the amazing results. Those little pink weights are not going to give you the “tone” you are looking for.

Q: What is the best and worst part of training for you?
A: I really don’t enjoy leg day. I have to really psych myself up and get my energy going, once I do I am fine. I would much rather train my upper body. The diet is fine because I eat when I am hungry and I eat real food. I switch it up a little before a competition.


Q: Do you have any favorite competitors or any you admire?
A: There are a lot of competitors that I admire. I am a big fan of Jennifer Nicole Lee. She is a weight loss success story, mother, wife and competitor. There are so many wonderful competitors who I admire Alicia Marie, Brandy Leaver, Laura Mac, Jenny Worth, Jenny Lynn and so many more, too many to name.

Q: Do you have a favorite cheat food?
A: My favorite cheat foods are pizza and chocolate. A girl can not live without chocolate!

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 tell her she is making a great investment in herself! Then I would advise her to set realistic goal, plan out her meals and talk to people who have accomplished what she wants to do. Trainers and competitors are always happy to help motivate and encourage people to reach their goals and dreams.

Q: Is fitness modeling something that interests you?
A: I love fitness modeling, you really get to show off your hard work, meet interesting people and have a great time. At the age of 44 I am now an internationally published fitness model. I am in the April 2011 Issue of Planet Muscle Magazine.

Q: Can you describe a typical day in the life of Laura London.
A: Wake up at six, do three loads of laundry, wake up 3 kids, make 3 lunches, get kids to school, train at the gym, shower, errands,walk the dogs, run my business LauraLondonFitness.com, pick up kids, homework/aftershool activities, cardio, dinner and finally sometime with my hubby and then sleep!

Q: Describe Laura London in five words.
A: Having the time of her life!

Q: What is one thing people would be surprised to know about you?
A: I was studying to be a sign language interpreter.

Q: Any set plans for the near future as far as competing or anything else?
A: I have many plans for the future. I will continue my fitness modeling and to compete this year toward earning my pro card. I am writing a fitness E-Book, working on a series of exercise DVD’s and another healthy eating recipe CD and a new fitness challenge web site coming soon!

Q: Anything you want to take this opportunity to plug or promote?
A: I just came back from San Diego filming in Jennifer Nicole Lee’s global infomercial and 12 series exercise DVD’s. It was an amazing experience that I will never forget.
You can visit me on my web site LauraLondonFitness.com, read my blog, shop in my store and even order my official “Exercise Your Right to be Sexy” tank top or healthy eating recipe CD and 2011 Fitness/Bikini Calendar.
I am a big YouTuber, so come visit me at LauraLondon100 and watch my exercise videos, competition training videos, photo shoot videos, cooking and even juicing videos.
Come visit me on any of my social site:
Fitness Site www.LauraLondonFitness.com
Face Book www.facebook.com/LauraLondonFit www.Facebook.com/LauraLondonFitness
Twitter www.twitter.com/LauraLondonFit
YouTube www.YouTube.com/LauraLondon100
MySpace www.MySpace.com/LauraLondonFitness


Q: Are you looking for sponsors? If so how can they reach you and what are they getting in Laura London the athlete and competitor?
A: I would love a sponsorship. You can always reach me at LauraLondonFitness@gmail.comLaura London is the whole package, hard working, motivated, passionate, sexy and full of muscle!!

Q: Laura, again, I thank you for taking the time to do this. Any last words before you go?
A: Follow your dreams because you never know where they will take you!

Leah Graham Interview

Often I think people loose sight of why they train and then compete. They don't consider it a success unless they win. Not realizing just being in shape and on stage is a huge victory. Leah Graham did her first show and knew that just being where she was was a victory. But then she topped off that victory with another one. She won her class at her first show. That is a huge accomplishment. With more competitions planned, it Leah keeps that same thought process I can see some big things in her future.




Q: First, Leah, I want to thank you for taking the time to do this.
A: Absolutely! I look forward to sharing my journey as it has developed so far.

Q: Can you start out by telling a little about yourself.
A: I was born in Miami, I married my High School sweetheart Casey my husband of now 10 years we have 2 mini dachshunds who we call our children, we now live in North Georgia. Straight out of college I worked in IT but lost my job after a short while, did a few years in retail sales and started teaching classes part time. I lost my most recent sales job 2 years ago and today I am a fitness instructor and I work at a variety of clubs and programs in the area.

Q: Before the gym were you an especially athletic person? Play any sports or anything?
A: Yes, I was always active in dance, gymnastics and played a little soccer when I was a kid. Ballet was always my first love though I have the wrong body type for it, I was way too short and had too much muscle and it always frustrated my teachers. Still, I gave it my all and enjoyed it even though I knew I would never be a prima ballerina!

Q: What initially led you into the gym?
A: I was always there, just didn't really realize what I was capable of until I tried!


Q: Was training something you picked up fairly easy? How long before you started to see results?
A: After making up my mind to compete and choosing my coach, and having a definite plan, yes I actually started seeing results right away and continue to see improvements every week!

Q: You just competed for the first time. What show did you do and how did you do? A: SNBF Georgia Championships, Suwanee GA, I earned First Place in Novice Figure Short! In this contest I was required to participate in two rounds, bikini and theme. Video of those segments both during pre-judging and finals as well as the awards are available to view at http://www.youtube.com/view_play_list?p=8DB759CF41464026

Q: Is competing something your family and friends supported?
A: My husband was one of the ones who suggested it, he is my biggest supporter. Friends & family yes, they supported me, though most weren't quite sure what I was doing :)

Q: Was competing what you expected or did anything surprise you about it?
A: I found it similar to dance performances I have done and I expected it would be similar. Though it was different in the sense that I was relying on me alone!

Q: Did you have any expectations going in? Was 1st place something you thought was possible?
A: Even if I had not won it, I still consider what I did a victory. I stepped way out of my comfort zone, transformed into the best version of myself so far and inspired others around me to take on goals of their own. But to answer most directly I knew that it was possible, in fact I visualized that first place trophy in my little hand every time I did my workouts and practiced my posing. I said over and over again to the people around me that I would be taking home first place. I really feel like if you want something badly enough and are willing to do the work that you should ask for it, over and over again until you get it!!


Q: As far as body parts, what do you feel is your best one?
A: Legs!

Q: Do you have a part you most like to train or favorite exercise?
A: Not really, I just the variety of workouts my coach has me do.

Q: What is your normal training routine and diet like and how do you alter it for contest prep?
A: My coach started me off with a very clean eating plan which as contest time approached became more restrictive allowing me to maintain the muscle have developed while leaning out for contest. As with diet my training started out with the basics, gradually leading to increased reps at high weight with little rest. As far as cardio, my coach had me work mostly with intervals, again increasing in sessions as contest date approached.


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: I would say surprise more than anything, when I am not posing I look rather tiny! After that, the questions begin, mostly people want to know how to get a tight and little middle section...my answer....eat clean and lift heavy :)

Q: When they see it that first time, what is the one question or comment you are most sick of hearing?
A: "You look great but I can't get in shape because"....fill in the blank with any excuse!

Q: What is the biggest misconception about women who train and compete or the one thing you wish people understood?
A: That girls who are strong are on something that makes us look the way we do. I am working hard to show that you can achieve a fit and lean body naturally, through the use of food and good habits, steroids and fat burners are not only not necessary but are not natural. I will always be a natural athlete


Q: What is the best and worst part of training for you?
A: The worst part would have to be getting ready to go to the gym since it takes me a while to get out the door, the best part has to be seeing myself get stronger!

Q: Do you have any favorite competitors or any you admire?
A: Erin Stern, she is a fellow Gator Alumni and also a Jewish girl like me

Q: Do you have a favorite cheat food?
A: Frozen Yogurt!

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 really wants to compete I say choose a coach to guide you and be on purpose with your choice.

Q: Do you think its becoming more common to see women using the weights in the gym as opposed to just doing cardio and things?
A: Not yet, but I am working to change that! As a fitness instructor I get to give tips as I teach. I am working on instructional videos to publish on my youtube channel, women will be able to learn more about using weights to help them with their goals.

Q: Outside of training, any other hobbies or activities you enjoy?A
A: Its' goofy but other than spend time with my husband and pups, I like to play Farmville!

Q: Can you describe a typical day in the life of Leah Graham.
A: Wake up, eat, teach a class or two, eat, workout, eat, do errands or housework, eat, possibly teach again or spend time with my husband and doggies, eat, sleep :)

Q: Describe Leah Graham in five words.
A: Dedicated, Motivating, Thoughtful, Passionate, Performer

Q: What is one thing people would be surprised to know about you?
A: I once performed live on stage with the band Weezer, I entered a contest to play an instrument in a live Hootenany during their concert. I don't actually play an instrument but I do tap dance so that is what I did and I made it! My audition video and live performance are available to view on my youtube channel!

Q: Any set plans for the near future as far as competing or anything else?
A: Yes, at a minimum I will do more SNBF shows in the area, my goal is to earn my pro card at my next show and to complete as an SNBF Pro for the rest of the year!

Q: Anything you want to take this opportunity to plug or promote?
A: If I have inspired or interested anyone reading, please subscribe to my youtube channel, in addition to contest footage, I plan to post instructional and motivation videos as time goes by http://www.youtube.com/user/orchidalive?feature=mhum and follow my blog http://leahgraham-allnaturalfigurecompetitor.blogspot.com/ , also if you are ready and need non-nonsense plan, learn more about my coach http://www.herbcables.com

Q: Are you looking for sponsors? If so how can they reach you and what are they getting in Leah Graham the athlete and competitor?
A: Absolutely, I lost my full time job 2 years ago and rely on teaching fitness classes part time and on my husband to finance my journey. In exchange for sponsorship I would be happy to represent my sponsor. I would also be interested in passing along my inspiration and fitness knowledge by leading on site training or other creative events that will also benefit my sponsor.


Q: Leah, again, I thank you for taking the time to do this. Any last words before you go?
A: My journey has only just begun and when I made my decision to train as an all natural Figure Athlete and to compete I did so with the hope of expanding my reach in the world of fitness. Now that I am transforming myself into a fit role model I plan on teaching and inspiring on a larger and larger scale and would love to do a follow up with you again as my journey continues to develop

Christina Attaway Interview

Always an athlete Christina Attaway got into the gym to prove not that she was good for a girl, but to prove she was good period. And she has proven it from day one. She finally decided to compete when the time was right and looked amazing on stage. Illness forced her to take time away from the stage, but she is now prepping for her return to the stage and will no doubt look even better than before.





Q: First, Christina, I want to thank you for taking the time to do this.
A: My pleasure.

Q: Can you start out by telling a little about yourself.
A: Sure. I'm originally from San Francisco, CA and currently living in San Diego, CA. I'm a 32-year-old mother and proud wife to a U.S. Marine.

Q: Before the gym were you an especially athletic person? Play any sports or anything?
A: I've been involved in athletics and played in team sports for as long as I could remember. Volleyball, Basketball, softball, tackle football, tennis, you name it, I played it. I thrive in competitive sports and I love the rush I feel from winning, and even the feeling of defeat, because I know redemption feels better.

Q: What initially led you into the gym?
A: Every time I played on a co-ed team for a sport, I found myself to be the only girl on the team. I often would hear the generic saying "you're pretty good Chris, FOR A GIRL.", and I would always ask myself, "What the heck does that mean?" I wanted to show the boys that I could be as fast, as strong, and as agile as them...or even surpass them.


Q: Was training something you picked up fairly easy? How long before you started to see results?
A: I picked up fast at the gym. Got my certification and made sure I did the exercises correctly and focused on doing them the right way the first time. I saw results about 3 weeks later, and when I learned more about proper nutrition, the results were more noticeable.

Q: What made you decide to compete for the first time?
A: I've had several people at the gym approach me about competing. It has crossed my mind several times, but I knew it would mean a great deal of discipline, and time to dedicate to the sport. When I finally found a good work/life balance, I went for it!

Q: Is competing something your family and friends supported?
A: Absolutely! They support me 100%! And it's great that they do. It's important that your inner circle is there for you. Prepping for a show is one of the hardest things anyone can put their body and mind through. The more support you have to help you through, the better.

Q: Was competing what you expected or did anything surprise you about it?
A: At my first show, I was surprised at how nervous the ladies were, even the seasoned competitors. It felt good to know I wasn't the only one, being a rookie and all. It was good to see the camaraderie between the ladies, especially when we're carb and water depleted. LOL!


Q: Can you share your contest history.
A: I've competed in 2 shows so far and placed. Placed 11th in my first and 8th for my second. I got very ill last year and had to forego competing, but now my body is back on track and I'm about 10 weeks out from my next show.

Q: As far as body parts, what do you feel is your best one?
A: I would have to say my legs.

Q: Do you have a part you most like to train or favorite exercise?
A: Leg days are my favorite, and I train the hardest during those days. I absolutely love squats!

Q: What is your normal training routine and diet like and how do you alter it for contest prep?
A: I'm in contest prep mode right now. I do cardio 6-7 days a week and weight train 5 days a week. I'm currently carb cycling with Mondays, Wednesdays, and Fridays being my low-carb days. I focus on the larger muscle groups on my medium to high carb days so I can lift heavier.


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: Most are pretty positive and give compliments like that generic saying I hear all the time "You're pretty good for a girl. I'm impressed!" Since I work out on a military base, and I rarely see females hitting the weights there.

Q: When they see it that first time, what is the one question or comment you are most sick of hearing?
A: I always get asked about what they can do to get a six-pack, and every time my answer has been the same. Diet!

Q: What is the biggest misconception about women who train and compete or the one thing you wish people understood?
A: That we're 'taking something' or 'using'. Just because we're strong, doesn't mean we didn't work hard for them 'naturally'.

Q: What is the best and worst part of training for you?
A: The worst part of training is the diet. Especially when it's down to the wire. I absolutely LOVE to eat, so eating chicken and veggies gets old. I do my best to get creative with my meals, but there's only so much you can do.

Q: Do you have any favorite competitors or any you admire?
A: I am a big fan of Erin Stern. She brings a great package on stage every time, and still manages to stay feminine. I also admire the fact that she was a track star prior to competing in figure. As an athlete myself, I would love to reach an elite status in figure as Erin did.


Q: Do you have a favorite cheat food?
A: Spaghetti and meatballs! Ice cream! Pizza! Cookies! I can go on here....

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: Do it because you really want to and make sure you have the right coach/mentor to guide you. Training and dieting for a figure show is one of the hardest things you can do. If it were easy, EVERYONE would look like the athletes on stage, and clearly they don't.

Q: Is fitness modeling something that interests you?
A: Absolutely!

Q: Outside of training, any other hobbies or activities you enjoy?
A: I love athletics. I'm currently paying volleyball for a league on Camp Pendleton. I love photography, and when I'm not dieting, I enjoy fine dining. I'm a warm weather gal, so hitting the beach on a regular basis is a must.

Q: Can you describe a typical day in the life of Christina Attaway.
A: My day is anything but typical. It's different everyday. I'll tell you this much though. I'm somehow able to squeeze in 3 different rounds of cardio during, weight training, and volleyball practice. I'm not gonna lie, I wish there were more hours in a day.

Q: Describe Christina Attaway in five words.
A: Disciplined, Funny, Outgoing, Competitive, Sincere

Q: What is one thing people would be surprised to know about you?
A: That I hate shopping and that I never carry a purse.

Q: Any set plans for the near future as far as competing or anything else?
A: I'm planning to compete in at least 2 shows this year. The NPC Southern Cal and the West Coast Classic.

Q: Anything you want to take this opportunity to plug or promote?
A: I love my coaches! Tad and Bernadette Inoue. They're probably know my body more than I do! For those that want to get serious about competing, I would highly recommend them.

Q: Are you looking for sponsors. If so how can they reach you?
A: Sponsors are absolutely welcomed. They can reach me via email at christina@gopronurition.com or on my facebook page: http://www.facebook.com/christina.c.attaway


Q: Christina, again, I thank you for taking the time to do this. Any last words before you go?
A: Thanks for having me!

Wendy Feth Interview

Wendy Feth competed in Bodybuilding in her twenties. Then it was to "declare her Independence from a lifestyle of fat. In her forties she started competing and doing well in Figure to "be the best athlete" she could be. She is doing a great job of that as you can see by her photos. The story of Wendy Feth is a story of inspiration and dedication, to being the best, and it's a story that has a lot more yet to be written.






Q: First, Wendy, I want to thank you for taking the time to do this.

Q: Can you start out by telling a little about yourself.
A: I was born and lived most of my life in California. Although I moved alot as a child, I stayed in Sacramento most of my adult life until November 2005 when me and my husband Jeff and children Charles, Christopher and Matthew moved to Montana. In 1998, I found out I was pregnant with twins and decided to take a leave of absence and go back to college. I graduated in 2003 with a Bachelor's Degree in Business with an Accounting concentration. I graduated with honors. I currently work for the State of Montana as an Accounting Supervisor.

Q: Before the gym were you an especially athletic person? Play any sports or
anything?
A; I really had never considered myself to be an athlete although I did do judo and a little soccer in high school. In my early twenties I discovered bodybuilding and even competed once in the Golden Bear Bodybuilding Contest held at the California State Fair.

Q: What initially led you into the gym?
A: Well, like I said in the last question, I discovered bodybuilding in my twenties. I loved that I could do it alone and that my body took to it so naturally. I loved the results. However, after getting married and having children, I had tried and failed numerous times to get in shape and stay that way. Until I turned 44, and I went back into the gym and haven't turned back since!

Q: Was training something you picked up fairly easy? How long before you started
to see results?
A: Sorry, I seem to be getting ahead of you. As I said in the last question, My body did take to lifting very easily. When I return to the gym in May 2008, it really did not take long to see results. I went from a size 8 to a size 3/4 by the end of that year.


Q: What made you decide to compete for the first time?
A: Well, because I had competed in bodybuilding in my twenties, I thought it would be neat to go back and compete again in my forties. However, I decided I wanted to try figure instead of bodybuilding this time.

Q: Is competing something your family and friends supported?
A; My family is very supportive. Hubby takes care of the kids while I am at the gym late most weeknights.

Q: Was competing what you expected or did anything surprise you about it?
A: Competing is so much more than I expected. I just competed for my fourth time on April 9th at the NPC Big Sky. When I first started competing it was about declaring my independence from a lifestyle of fat. However, before I started preparing for this latest contest, it became about being the best athlete I could be, about being in peak condition!

Q: Can you share your contest history.
A:
*September 2009- NPC Northwest Tournaments of Champions -DNP
*May 2010- NPC Big Sky Figure- Masters- DNP, Class A 2nd
*May 2010- NPC Montana State Figure Championship- Masters 4th, Class A 4th
*April 2011- NPC Big Sky- Figure, Masters under 5'6" 5th place; Class A Figure 5th place.


Q: As far as body parts, what do you feel is your best one?
A: My glutes and legs are my best body parts.

Q: Do you have a part you most like to train or favorite exercise?
A: I love hack squats.

Q: What is your normal training routine and diet like and how do you alter it
for contest prep?
A: Well, I usually train 4 days a week during the off season and my diet is more balanced. During precontest, training eventually becomes 6 days a week, lots of cardio and the inclusion of metabolic enhanced training. Also, my diet becomes a ketosis diet with very little carbs and the exclusion of some food groups. Of course, lots of supplementation to keep me healthy.

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: I have found most people are supportive; however, they don't quite understand why a person would put themselves through such a demanding and rigorous training/diet program.


Q: When they see it that first time, what is the one question or comment you
are most sick of hearing?
A: This time around I got alot of people worried that I was going to disappear. They didn't like how skinny I became. They just didn't understand.

Q: What is the biggest misconception about women who train and compete or the
one thing you wish people understood?
A: I wish women understood that lifting weights is not going to make you bulky and less attractive.

Q: What is the best and worst part of training for you?
A; The best part is seeing what the body can endure and actually thrive on. I was eating around 800 calories and doing 1000+ body weight repetitions none stop near the end of my contest prep. Worst part is the aches and pains in the joints and muscles from training so intensely and being over 45 years old.

Q: Do you have any favorite competitors or any you admire?
A: Erin Stern, Cory Everson, Rachel McLish, and Ava Cowan...to name a few.

Q: Do you have a favorite cheat food?
A: Dark Chocolate Espresso Beans

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; Get a doctor's okay and then start slowly and built up. Too often men and women train to hard or intense or too often right away and hurt themselves or burn out.


Q: Do you think its becoming more common to see women using the weights in the
gym as opposed to just doing cardio and things?
A: I wish I could say yes, but honestly I still see more women in the aerobics rooms and cardio machines still. Those that are lifting, many are being shown how to do it by their boyfriends. I just wish more women were like me and taught themselves how to lift and train. Be your own person. Read everything you can. Be the maker of your own destiny.

Q: Outside of training, any other hobbies or activities you enjoy?
A: Ha, ha. I have many. I love to draw, paint, and quilt. I also love to ride my horses, hike and snowshoe. Oh, and I love to sing.

Q: Can you describe a typical day in the life of Wendy Feth.
A: Off Season:
6:00 a.m. Dress and get kids to bus and go to work
7:30 a.m. Work ( I may get in a couple one mile walks in)
6:30 p.m. Head to the Gym
7:00 - 8:30 p.m. Train and do some low impact cardio
9:00 p.m. Home, check emails, update stuff on bodyspace.com, bathe, set out clothes for next day, and pack gym bag.
10:30 pm. Bed

Pre-Contest:
5:30 a.m. Cardio
6:00 a.m. Dress and get kids to buss and go to work.
7:30 a.m. Work
11:30 a.m. Gym for training session #1
1:30 p.m. Work
6:30 p.m. Gym session #2
9:00 p.m. Home, bathe, pack clothes and gym for next day.
10:00 p.m. Bed

Q: Describe Wendy Feth in five words.
A: Confident, Risk Taker, Tenacious, Winner

Q: What is one thing people would be surprised to know about you?
A: At age 44, I also started my own classic rock/contemporary country band Wendy and the Wild Side.

Q: Any set plans for the near future as far as competing or anything else?
A: Short term: Keep improving my body by adding muscle in my shoulders, and quad sweeps. Tummy tuck with in the next 3 years. Then, back to competing. 5 year goal: Become an professional figure athlete and who knows perhaps an amateur female bodybuilder too.

Q: Anything you want to take this opportunity to plug or promote?
A: I am currently in the April Vitrix Model Search. I could really use the votes. Vote for me once every 24 hours through May 14th. Here is the link: http://vitrixmodelteam.com/index.php?option=com_modelsearch&controller=contestant& userid=313&filter_contest=16&Itemid=156#photoid=3070
Also, look for me in Status Fitness Magazine's September 2011 issue, "100 Most Sexiest Fitness Models".


Q: Are you looking for sponsors? If so how can they reach you and what are they
getting in Wendy Feth the athlete and competitor?
A: I am definitely looking for sponsors. I can be reached by email at helenawf@netscape.net . With Wendy Feth, you are getting the complete package, I not only look very athletic and awesome in bodybuilding poses, but I also look very sexy in model poses. Furthermore, I have an amazing fan base. Currently over 3000 in bodyspace alone. Check me out : http://bodyspace.bodybuilding.com/helenawf/ I am currently in fourth place in the Vitrix Model Contest out of 32 very attractive women. You cannot ignore my potential to reach a large population of people, both young and old, male and female.

Q: Wendy, again, I thank you for taking the time to do this. Any last words
before you go?
A: I just want to recognize that I couldn't have gotten in the fantastic shape I got into this last competition without the awesome support and guidance of Master Trainer, Thomas Bermudez of Elite Training in Michigan.

Shannon Goering Interview

With a mother who competed in bodybuilding and being a long time gymnast, you could say Shannon Goering was made for competing in Fitness. But being made for it, doesn't mean it's easy and Shannon is proof of that. She is clearly a hard working and dedicated woman and that shows in those 1st place finishes on her competition history. Also very impressive that in her most recent show she took first in Fitness and Bikini. You also can't help but admire her desire to keep learning and help others learn. Yes, Shannon may have been made for Fitness, but it is fans of Fitness who are thankful she was.






Q: First, Shannon, I want to thank you for taking the time to do this.
A: Thank you for the opportunity to share a little about myself and what I’ve learned and have yet to learn about the fitness world.

Q: Can you start out by telling a little about yourself.
A: I’m from the small town of Effingham, IL, as is most of my family. I say small town because my grandmother lives only a couple of blocks away from my mother and my brother lives right behind me. However, I do have to say the area is growing rather rapidly, we’ve recently added a Kohl’s department store!

Q: Before the gym were you an especially athletic person? Play any sports or anything?
A: I was, from the time I could walk I think. I started dance when I was only 3 or 4 years old, but every time I would go, my mom had to pull me off of the dance bars, which is also the same time I found my love for gymnastics and tumbling! Since then, it was always gymnastics or tumbling and cheerleading and sometimes softball with an occasional football game with the neighborhood boys.

Q: What initially led you into the gym?
A: Through competitive gymnastics at an early age, I was always trained to do “exercises” for the sport (i.e., pull ups, pushups, V-ups, etc.). Then when I started playing other sports, like softball and volleyball, other exercises were involved too (running, sprints, etc.). Once, I hit high school, we were required to start lifting in a weight room, and that’s where it all really began!


Q: Was training something you picked up fairly easy? How long before you started to see results?
A: I’ve always been a fairly muscular person, due to training in other sports, especially gymnastics and tumbling. So training was something that I picked up pretty easily. At the time, I didn’t realize I had really packed on quite a bit of muscle, but when looking back at some of my pictures from high school, my arms were pretty jacked!

Q: What made you decide to compete for the first time
A: My mom had actually competed in bodybuilding when she was about my age, which now days, it would be more like figure. That was part of my motivation, the other, was that I was working at the student rec center on campus at Eastern Illinois University, which always hosted a local competition for the students every year. I did not choose to compete in this show because I wanted to be able to advance in the level of competition. So, I then decided to start training for a regional show in the Chicago area.

Q: Is competing something your family and friends supported?
A: Absolutely, even if they don’t understand it, they still support me 100%.

Q: Was competing what you expected or did anything surprise you about it?
A: I guess with any sport you compete in, you learn as you go. There are always surprises and expectations, but once I decide to do something for the first time, the first thing I do is research! I like to be as prepared as possible for whatever it is I’ll be doing.


Q: Can you share your contest history.
A:
*2009 ABA/INBA Natural North American Championships – 2nd Place Fitness
*2009 Fitness Midwest – 3rd Place Fitness
*2010 ABA/INBA Natural Illinois Championships – 1st Place Fitness
*2010 ABA/INBA Gateway Championships – 1st Place Fitness
*2010 Ms. Fitness USA – 11th Place
*2011 Midwest Novice Championships – 1st Place Fitness, 1st Place Bikini Short, Bikini Overall

Q: As far as body parts, what do you feel is your best one?
A: By far, my back and delts :-) They usually require less focus on development but always seem to be the most developed.

Q: Do you have a part you most like to train or favorite exercise?
A: I really like to train my triceps (cable pushdowns and pushups), always have. But I LOVE my leg days, especially when I get to shaking and can barely walk normal and from time to time feel like I’m going to vomit. :-)

Q: What is your normal training routine and diet like and how do you alter it for contest prep?
A: Off season, I generally weight train about 3 days per week and do cardio 2 days per week, 3 if I’m feeling spunky. For contest prep, I’m still weight training 3 days per week, but ramp up the cardio to 3 times per week while incorporating HIIT and plyometric exercises. As competition time approaches, I tweak the cardio depending on how my physique is looking. Also, being a fitness competitor, I designate 2-3 times per week for routine and posing practice.


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: Most of the time it’s positive. Because of my gymnastic background, I always incorporate some sort of tumbling in my routine which generally captures people’s attention. It’s up to the rest of the routine to hold their attention, and I try my best to choreograph the routine so that it does.

Q: When they see it that first time, what is the one question or comment you are most sick of hearing?
A: Unfortunately or fortunately, I don’t hear a lot. One comment I did get from a judge once though was, “You’re look is not mature enough”, aka you have no boobs. Needless to say, I was upset, but I also know that some things you just can’t change, unless you spend an ungodly amount of money on surgical procedures.

Q: What is the biggest misconception about women who train and compete or the one thing you wish people understood?
A: Countless times I’ve heard, “When can you eat?”, “She’s not eating right now”, “Do you ever eat?”. AAHH! All because I choose to eat healthy. If I’m not eating a greasy, fatty burger and fries, people assume I’m not eating. So untrue! I eat ALL the time, I’m always eating, thinking about what I’m going to eat, or making something to eat! It just happens to be typically be chicken, eggs, fish, veggies, etc.

Q: What is the best and worst part of training for you?
A: The best part is to see the results you’ve worked so dang hard for and being able to share it with other competitors, judges, and fitness buffs. The worst is saying no to that big fatty, greasy burger and fries. :-)

Q: Do you have any favorite competitors or any you admire?
A: Of course, everyone has idols. I love the spunkiness of Adela Garcia, and the creativeness that Tanji Johnson incorporates in her routines. Oksana Grishna has crazy flexibility and performance skills that I could only pray to have one day! And I admire those pros who are unable to compete and continue to give back to the fitness industry (Amy Nelson) and those who have no problem giving amateurs pointers (Erin Riley).


Q: Do you have a favorite cheat food?
A: I LOVE cheesecake and freshly baked gooey chocolate chip cookies with a scoop of vanilla ice cream :-)

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: Depends on if she was training for herself with or without the intent of competing. I’ve helped with contest prep before, and generally, I say, if you think you know how hard it’s going to be, you truly have no idea. Be prepared to make sacrifices, a bunch of them. A lot of girls think they know what it takes, and they may very well know, but it’s another thing to be able to do it day in and day out. Of course, I follow it up with a positive note, you are fully capable of doing it and you will see amazing transformations you never thought possible, you just have to be ready to do it.

Q: Do you think its becoming more common to see women using the weights in the gym as opposed to just doing cardio and things?
A: I still see many cardio bunnies, they are usually the ones staring and a lot of times judging me. But, there may be just one who sees me and decides to pick up a weight instead hopping on a treadmill that day. In the gym where I train, I’ve seen many more women pick up weights in the last year than I had since I’ve been training there. So, I hope more women are starting to incorporate weight training into their workouts.


Q: Outside of training, any other hobbies or activities you enjoy?
A: Definitely. Softball picks up in June, I just started playing on a co-ed team last summer and it’s a blast! Of course I still like to tumble around and see if I’m getting to old to throw certain skills. Love to dance and choreograph routines for my Zumba classes. And when I want to wind down, I grab a good book.

Q: Can you describe a typical day in the life of Shannon Goering.
A: Well, right now I’m about 4 weeks out from another show. So, it’s wake up, hello cardio. Eat. Work. Eat. Gym for weight training. Tan. More Cardio with my dog (he likes sprints). Eat. Sleep. In other words, Eat, Sleep, Train.

Q: Describe Shannon Goering in five words.
A: Disciplined, Energetic, Passionate, and my boyfriend says Charismatic and Assertive :-)

Q: What is one thing people would be surprised to know about you?
A: I’m finishing up my thesis right now for my Master’s Degree in Clinical Psychology from Eastern Illinois University and I work full time as a Medical Case Manager for DCFS through the local health department.

Q: Any set plans for the near future as far as competing or anything else?
A: Yes, I will be competing in 4 weeks in Chicago at a National Qualifier!

Q: Anything you want to take this opportunity to plug or promote?
A: I wish to thank Siemerworks (Ben Siemer) for all of his guidance and knowledge regarding my training programs and nutrition, as well as Get Fit Family Fitness for all of their support and pleasant greetings even when they see me 3 times a day! And thank you guys for this opportunity to share more about myself and share my knowledge with others!

Q: Are you looking for sponsors?
A: YES, I’m always looking for potential sponsors to help offset the cost of competing!

Q: Shannon, again, I thank you for taking the time to do this.