Musclemama87 proves that transformation isn’t just about changing your look. It is a complete lifestyle change that transcends through every aspect of your daily living. She demonstrates the super hero in all of us, reaching far beneath her outer beauty to share with us her inner strength and wisdom. I had the distinct pleasure of getting to know this near and dear friend a little better when I sat down to interview her for OliciousLife.

OliciousLife.com: Let’s start out by learning a little bit about you. Where were you born and where do you live now?

Musclemama87: I was born in Chicago, Illinois, but my dad soon joined the U.S. Navy. This moved us to Virginia, and then I was off to Bahrain and then Italy. After I met my husband in Italy, we flew off to college in Florida, and then he joined the Air Force which planted us here in Hawaii.

OL: How does your healthy lifestyle influence your home life? Is your family on board with clean eating and exercise?

MM87: My lifestyle has a huge impact on the household. My son rarely eats junk food, but its no problem for him since he prefers it that way. Every once in a while he will eat his cookies and M&M’s. As for exercise, my husband and I exercise everyday at 24 Hour Fitness and our son plays in the Kidszone..so we are one healthy family!

OL: What has been your greatest fitness/health accomplishment? How did you feel when reaching this goal?

MM87: My greatest accomplishment is when I walked across that competition stage for the first time in September 2009. I not only made it to the stage, but I stuck with the prep, and we all know how stressful that is. It was only icing on the cake when I placed first in my class!

OL: Were you active or an athlete as a child? If so, did this stick with you all the way through, or did you have a period when you were inactive? If not, when did you decide to start training?

MM87: In highschool I was captain of the varsity volleyball team. Although this was active, I struggled with bulimia and over-exercising. When I arrived in college, I didn’t do anything and gained more than that “freshman 15.” It wasnt until I reached a weight of 170, after I had my son, that I decided to stop complaining about my size and do something about it — the healthy way. I started training when he was about five months old. I refused to be a mom who used the “I had a baby excuse” to justify my weight gain. I look and feel better now than I ever have!

OL: Is your family supportive of your goals? If so, in what ways? If not, how do you overcome this obstacle?

MM87: Now, everyone is supportive. I did feel that in the beginning I had to prove myself to those close to me. I let all the doubts fuel my fire. I stayed with my dreams, lifted, and pushed myself beyond my envisioned goals. Nothing can stop me!

OL: What has been the biggest challenge with your fitness and dieting goals? How do you stay focused?

MM87: Food! Training lasts for a session throughout the week, but diet is 24/7. Eating clean “off-season” is no problem for me, but during comp prep is so stressful. It can be meticulous to determine your macros, measure, and time meals just to make sure you look your absolute best for your goal.

I don’t have access to a personal trainer or dietician, so I try my absolute best at reading my body and not second guess myself. I stay focused by eating for purpose, not pleasure. A meal only lasts a couple of minutes, but the results from that meal will last longer; that is what matters. THAT is what will get me to stage looking my best.

OL: Where do you see yourself in the future of fitness?

MM87: On the Olympia stage and on the covers, or inside, of fitness magazines (hopefully representing Gaspari Nutrition). Yeah, I know…I dream big! If you don’t aim high, whats the point?

OL: What is your favorite clean eat?

MM87: Baked Chicken and Sweet Potatoes. Doesn’t get any better than that!

OL: Do you have an irresistible cheat?

MM87: Cashews. Some may not count this as a cheat, but I can put away a family size container in one sitting. Go ahead and add up those calories, fat,and carbs and then you will understand why I don’t buy this during comp prep, period.

OL: What is your favorite workout day? Why? Describe a typical training regimen in that day.

MM87: What? Rest days don’t count as a favorite? Just playing!

I love leg day. I feel my strongest and can lift some large numbers..so its always a big boost for my “bodybuilder ego.” I either start on the leg press or leg extension. On leg press, I warm up with 250lbs x 15. Then its pyramid sets all the way up to 600lbs.

I do unilateral leg extensions, hack squats (up to 300lbs), sissy squats, pistol squats, lying leg curls, seated leg curls, standing leg curls, deadlifts, and calf raises. It looks like a lot, but I dont leave that gym unless every fiber in my leg is screaming!

OL: What do you do for peri-workout nutrition?

MM87: About an hour before my workout I will have oatmeal and a protein shake. Thirty minutes before, I will take a N.O product, and I drink Xtend a little before and throught my workout. After I am done training, I immediately take protein powder, aminos, and waxy maize.

OL: Do you have any favorite supplements? If so, what are they and why do you take them?

MM87: I cant live without Whey Protein, BCAA’s, Creatine, and Waxy Maize. I currently use Gaspari’s MyoFusion, which contains all types of protein sources, as it is important to make sure you gain the benefits from all types. I use Xtend BCAA powder. Creatine is taken for muscle growth, and Waxy Maize is ingested after workouts for restored glycogen J.

OL: What is the best compliment you have received since you started training?

MM87: “You look incredible! You should compete!”

OL: Do you have any websites, blogs, or event dates you would like to share or promote?

MM87: As we all know, fitness is a lifestyle, and for this I have surrounded myself in things that represent what I am about. Herbalife is a company that produces natural products for not only weight management, but also cellular nutrition, targeted nutrition (digestion women/mens/children health, heart health, healthy aging, and sports/energy), & outer nutrition (skin & hair).

I will be throwing my grand opening event here in Honolulu to extend my branch over in Hawaii. I am very excited about spreading these great products and benefiting the lives of others as Herbalife has benefited my family and I. Click here to visit my website; it’s great stuff, check it out!

OL: Is there an event in your life that you can attribute to your success?

MM87: Fitness is my passion, so Im sure that I would have stumbled upon it soon enough, but I can attribute the birth of my son, Josiah, to my success.

OL: What is a quote that inspires you?

MM87: “You’re either in or you’re out” -Ava Cowen

“Once you say you’re going to settle for second, that’s what happens to you in life”- John F. Kennedy

“Unless you change how you are, you will always have what you’ve got” -Jim Rohn

OL: Is there anything else you would like to share to help empower other women?

MM87: We, women, are powerful beings. We carry life for 36 weeks, endure childbirth more than most can comprehend, are mothers, food supply (for those that breastfeed), life partners, friends, volunteers, personal chefs, maids, chauffeurs , nurses, cheerleaders, life coaches, teachers, students, and master multi-taskers.

We do all of this while maintaining the jobs we actually get paid for, all the while dealing with monthly hormornal inbalances, and the many stresses from our lives that come from just being a woman. My point is ladies, we do all of this on a daily basis and when most would think we are going to keel over, we always come out on top every single day. We are strong beyond belief and if you just remember that, anything is possible.

Women are superheros. Period.

Kristine Rasmussen has an outward glow that can light up any room. Her drive toward ultimate health and wellness will inspire anyone who sits down and has a conversation with her. After she competed in her first WBFF bikini show in Calgary, I had the distinct pleasure of interviewing this up-and-coming bikini competitor to learn about her fitness philosophy.

OliciousLife.com: Let’s start out by learning a little bit about you. Where were you born and where do you live now?

Kristine Rasmussen: I was born in Saskatchewan, Canada and have been here ever since. I used to think I wanted to move somewhere more “exciting” but every time I leave home, I miss it!

OL: How does your family view health and fitness? Did this carry over from childhood, or did you have to learn a new approach as an adult?

KR: Growing up, my family was always quite active. My sister any I figure skated competitively for 10 years. I was also raised on the farm so I have always known how to work hard. I love working outside and keeping busy, so when I moved away from home to attend post secondary schooling, the first thing I purchased(honestly) was my gym membership.

My mom always tried to provide my sister and I with healthy food choices while growing up. I remember playing barbies with my sister and getting excited when my mom would come in with a bowl of fresh cut fruit. I was always a very pickey eater and never had any weight issues as a kid.

OL: What has been your greatest fitness/health accomplishment?

KR: Stepping on stage this past Saturday was my greatest accomplishment. I love working out and living a healthy active lifestyle and competing is something that I have always wanted to do.

OL: When did you decide to start training and what encouraged you to do so?

KR: When I decided to quit figure skating, I missed being active. My muscles I had developed from skating where beginning to disappear, and I couldn’t let that happen.

OL: Who is the biggest influence/support in your life and why?

KR: Besides my parents, my sister and my boyfriend, my coach Olesya is a HUGE influence and support for me. She is incredible and I cant even begin to explain all of the ways she has helped me out.

OL: What has been the biggest challenge with your fitness and dieting goals? How do you stay focused?

KR: My biggest obstacle this year was identifying my food intolerance.  After months of nausea, fatigue, severe digestive issues, and water retention, I FINALLY discovered that I have a gluten intolerance. On top of this I have realized that my body does not respond well to dairy. Ever since pin-pointing these issues, my appearance, mood, and health has improved dramatically.

OL: Where do you see yourself in the future of fitness?

KR: I plan to continue with my healthy and active lifestyle for the rest of my life. I hope to continue competing for now and give my self something fun to work for!

OL: What is your favorite clean eat?

KR: I love a nice bowl of romaine lettuce topped with chopped chicken breast, green onions, udo’s oil and a sprinkle of sea salt!!!

OL: Do you have an irresistible cheat?

KR: I never really crave junk at all, and with a gluten intolerance, my choices are somewhat limited. BUT, I do love a mixture of raisins and nuts for a treat.

OL: What is your favorite workout day? Why? Describe a typical training regimen in that day.

KR: I love ALL workout days. My training style is mostly full body workouts, metabolic circuits, and other high intensity/short duration workouts. I like to work hard and get OUT. None of my workouts last longer than 30-45 min.

OL: What do you always eat before and after your workout?

KR: I dont have any specific pre or post workout meals. I have not noticed any difference in recovery or progress with doing so. Keep it simple.

OL: Do you have any favorite supplements? If so, what are they and why do you take them?

KR: I only take a multivitamin, and Vit D in the winter. I personally dont believe supplements are necessary if you have a proper diet.

OL: What is a quote that inspires you?

KR: The future is always beginning NOW.

OL: Is there anything else you would like to share to help empower other women?

KR: Stop thinking about what you COULD have done in the past. You are in control of your actions from this moment forward, make them count. Don’t wait for tomorrow. A goal without action is nothing more than a dream!

Now let’s roll the clock back to roughly 8 a.m. that morning and you’d see me literally jumping out of bed ready to go. The adrenaline rush that I had all day was amazing.  I spent the morning reapplying my tan, doing laundry, cleaning the kitchen and bathroom all the while walking around in my clear stripper shoes, so that I wasn’t road kill on stage that night.

I looked and felt amazing that day and all the text messages and Facebook postings of support from friends, family, and other figure competitors only added to my excitement and happiness.

I just kept thinking, “I DID it!”

Eight months of weight training with Frank were about to pay off, along with the last eight weeks of contest prep dieting. I started dieting on May 1st to get ready for July 9th. The first 4 weeks entailed 1160 cals, carbs 3 days a week and cardio for an hour a day. Spin class at 24 Hour Fitness became my new best friend. Teachers, if you haven’t used your health insurance to join, then get a move on and make it happen!

The last 4 weeks weren’t so easy to follow calories-wise. The first 2 weeks I was dropped to 1,000 cals a day and cardio twice a day. The last 2 weeks dropped to 800 cals and still cardio twice a day. This wasn’t so bad once the school year ended, but that last week of school was rough what with getting up at 5 a.m. to get round one of cardio in before going to work.

It should also be noted that I work part time at Dunkin’ Donuts over the summer — that was not an easy place to be during contest preparation and on the days that I worked there starting at 7 a.m.; I had to get up at 4 a.m. to get the first round of cardio done.  But I did it all with very little whining along the way. I’m sure Frank the Trainer would beg to differ, but he’s a great personal trainer and takes very little of my garbage, which we all know I can dish out by the bucket load.

I stepped on that stage on July 9th, 2010 at 106lbs and 13.8% body fat. I don’t qualify for Amazon status yet, like the girl in green, but I am working on it.

I’ve been weight training for roughly two years and I started taking it and myself seriously within the last year, and it has improved my self-esteem, my self-confidence and my body. I feel better mentally, physically and emotionally. The sense of personal accomplishment that I have right now is amazing. Being that this was only my 2nd show it wasn’t about competing with the other girls in my division, it was about competing with myself mentally and physically.

It was a battle everyday with the treadmill, the bike in spin class, the refrigerator, and grocery shopping properly, but the end of the day I won! Since I began training with Frank I have gained roughly 6lbs of muscle and drastically improved my diet, and now there is nowhere to go but up from here.

Huge gains within a year!

Back to the present it is now 10 a.m. July 11th, and I get a week off from training. No cardio, no weights, and no eating clean if I choose, and for the last 48 hours I’ve chosen to eat pretty poorly. As soon as I was done at the show my friends and I hit the Cheesecake Factory and I had a wonderful ice cream drink and fish and chips and took some cheesecake to go and Saturday night we hit Anthony’s Pizza and I had my standard pepperoni and black olive pizza and their amazing salad, and after dinner I had some peanut M&M’s and Sour Patch Kids for Desert.

No photos of the pizza night because I forgot the camera at home, but the rest have been documented for posterity. This has been an amazing journey and experience and there is nowhere to go but up from here and I am planning on two more shows in the fall just for the experience, then it becomes the off season and it’s time to lift heavy, lift hard and make some major gains in the muscle department.

There is nothing more empowering than stepping on that stage and knowing that you worked your butte off to get there.

Laughing -- I try to do this at least 47 times a day

OliciousLife.com: Let’s start out by learning a little bit about you. Where were you born and where do you live now?

Stablesgirl: I was born and raised in Ohio, but I live in Atlanta now.  I’ve been here for ten years and I say “y’all” so I’m officially southern.

OL: How does your family view health and fitness? Did this carry over from childhood, or did you have to learn a new approach as a adult?

SB: Growing up, I didn’t eat healthy, but I didn’t eat terribly unhealthy, either.  My parents didn’t give us sweets often, and we ate fast food even less.  However, if I didn’t want to eat my veggies, I wasn’t forced to; my mom always just said she wasn’t going to make anything else. I ate a lot of bagels and cereal.  On the fitness side, I was always an active kid.  I took gymnastics and was a cheerleader in junior high, high school and college, but I never did any weight training.

OL: What has been your greatest fitness/health accomplishment?

SB: Getting on stage for the first time in October of 2009 to compete in figure was a huge accomplishment- even though I was the skinniest girl on stage!  I felt so proud of myself for pushing through the challenging diets and workouts and showing off all my hard work.  Then a few weeks ago I took the stage for my first bikini competition.  I loved every minute of it and plan to stick with the bikini division, as it seems to suit my personality and body type.

OL: When did you decide to start training and what encouraged you to do so?

SB: In 2007, I was in a serious horseback riding accident.  I was thrown and landed in a seated position, shattering my T12.  I was in a body cast for a few months, and weighed less than 100 pounds.  I hated being so weak.  Once I recovered fully, I wanted to push myself to be even stronger than I was before my accident.  I joined a gym and began strength training in March of 2009.

First day of training -- in March of 2009

OL: Who is the biggest influence/support in your life and why?

SB: My mom and sisters cheer me on constantly.  My mom had a heart attack last year and now goes to cardiac rehab.  She says thinking about my training encourages her to keep going and keep strengthening her heart, which is awesome.  My sisters are both working out now as well.

OL: What has been the biggest challenge with your fitness and dieting goals? How do you stay focused?

SB: No doubt about it, my biggest challenge is making time to prep my food!  I don’t enjoy cooking and I work really long days.  When I don’t pack food I end up hitting a fast food place, or skipping meals entirely.  I have to force myself  cook on Sunday nights and get everything packaged for the week.  If I can make myself do that, I’m golden.

OL: Where do you see yourself in the future of fitness?

SB: I am 100% addicted to working out and eating healthy.  I have my moments of weakness with the diet, but I know I will stick with this lifestyle long-term.  The benefits of how I look and feel keep me focused and hungry for the next goal — not the next super-sized order of fries.

OL: What is your favorite clean eat?

SB: Strangely enough, oatmeal.  And to think I used to hate it… Now I love it, especially when it’s dressed up with bananas and honey.

OL: Do you have an irresistible cheat?

SB: One word: chocolate.

OL: What is your favorite workout day? Why? Describe a typical training regimen in that day.

SB: Shoulders and chest.  It’s a love/hate day because I love shoulders and hate chest.  But the shoulder exercises I love are military presses, lateral raises, arnold presses and front raises.  Lately I’ve not been counting reps so much; I’ve just been beginning as heavy as I can with each exercise, and moving down in weight when I’m exhausted.

OL: What do you always eat before and after your workout?

SB: It varies a little, but it’s usually oatmeal before I work out, and either egg whites and salsa after, or sometimes a whey protein shake.  Oh, and I just started taking Jack3D before my workout.

OL: Do you have any favorite supplements? If so, what are they and why do you take them?

SB: Speaking of whey, that’s my only standard supplement.  I love it because it’s quick and easy and helps me hit my calories for the day.

OL: What is the best compliment you have received since you started training?

SB: A stranger came up to me and said “I have to know.  What do you eat?”  She went on to tell me that I looked healthy, natural and beautiful.  I could have hugged her.  Actually, I think I did.

OL: Do you have any websites, blogs, or event dates you would like to share or promote?

SB: Nope.  I’m actively searching for my next challenge.

OL: Is there an event in your life that you can attribute to your success?

SB: My accident is what kicked everything off – and once I saw progress I was hooked.

OL: What is a quote that inspires you?

SB: If you don’t focus on your booty, no one else will

OL: Is there anything else you would like to share to help empower other women?

SB: I think women get overwhelmed when they think that in order to succeed in fitness they have to change everything — start working out hard, lifting heavy, measuring and weighing food, buying supplements…. but I want women to know they don’t have to jump in at that level.  If you’re just starting out, start slow.

Pick something you know you can change and tackle it.  Kill a bad habit.  Create a new good one.  I still consider myself a newbie in this process.  I don’t lift as heavy as a lot of the OL women do.  I don’t weigh my food and I don’t have exact macros I’m trying to hit every day.  Maybe one day I will get to the point where I do those things, but for now I’m satisfied with the positive changes I’ve made, and I’m moving forward at the pace that works for me.

If you meet Gwen Brumfield, you would think she was born running. This athlete who used to run marathons has turned into quite a figure sensation. With three competitions under her belt this past year, Gwen sees no limitations in her ability to succeed.

Growing up in an active home and having unconditional support from her family, Gwen is driven each day to meet and exceed new challenges. If you are every feeling a hint of doubt, just talk to Gwen.

OliciousLife.com: Let’s start out by learning a little bit about you. Where were you born and where do you live now?

Gwen Brumfield: I was born in Washington, MO and my sisters and I were raised in the small town of Union, MO.  In 2002 I moved to Columbia, MO for college and never looked back. I knew that I would never move back home and was prepared to make Columbia my permanent residence.

I met my now husband, Travis, at the Gold’s Gym in Columbia in 2005, bought a house and got married in 2008. Columbia, MO was not officially my home… that was until about a month ago when my husband got a new job with University of TN-Knoxville. I have now lived in Knoxville, TN since the end of May 2010.

OL: Was your family health-conscious growing up? If so, how did this affect your views as an adult? If not, when did you decide to make changes?

GB: My family was for the most part health-conscious, but of course there is always room for improvement.  When I was younger my dad worked nights and my mom stayed home with my sisters and me.  We didn’t have the luxury of ordering pizza or going out for ice cream.  We lived in the country—it was a 15-20 minute drive to any kind of civilization!  So, I was not around the fast food places and convenience stores like most kids.

My mom sometimes would surprise us with homemade doughnuts on a Saturday morning, or let us eat a tiny bowl of chips on a Friday night while watching Dukes of Hazard, or make us milkshakes on a hot summer day.  We ate simply.  As we got older and started having sleep overs our “fun food” became making chocolate chip pancakes on Saturday morning…man those were good!  Not being around all the crap food molded me into a health conscious adult.  I was 22 and living in Columbia before I ever had a pizza delivered to my door.

Growing up in the country we didn’t have all the cable television channels and access to tons of tv shows so we were always outside DOING SOMETHING!  We would be out the door at sun up and back in for dinner at sun down. That’s just the way it was.  I hated being so far away from my friends, but now that I look back on it I am so grateful to my parents for giving us such a well-rounded childhood.

OL: What has been your greatest fitness/health accomplishment? How did you feel when reaching this goal?

GB: This is a tough one… I have 2 that both take the cake.  Running my first (and probably last) marathon in 2008 was a HUGE achievement for me. I started doing distance running when I was younger (living in the country that’s really all you have to do) and worked my way up to doing half-marathons.

Finally, I decided that I was going to set a goal to run a full marathon before I turned 30.  I ran the Country Music Marathon in Nashville TN on April 25, 2008 one day before my 30th birthday!  I completed my goal by the skin of my teeth, but at least I did it!  I didn’t do it fast but once I crossed that finish line the feeling of pride took over and I knew at that moment that I could do anything I set my mind to. That’s when the flood gates opened and the thoughts of figure entered my mind.

My first figure competition was the Kansas City Gold’s Classic in September 2009.  I placed third in both my divisions.  My second competition was the Gateway Naturals in O’Fallon, MO in October 2009.  I placed first in the novice short division and won novice overall!  I could hardly believe that just one year ago I was running a marathon and here I was winning my figure division…it was an amazing experience.  Again, I knew at that moment that NOTHING is impossible if you BELIEVE.

OL: Were you active or an athlete as a child? If so, did this stick with you all the way through, or did you have a period when you were inactive? If not, when did you decide to start training?

GB: I have always been active: running, hiking, biking, etc.  The day I learned to ride my bike is the day GOD lit my internal “go get’m” torch.  I rode my bike on every country road I could find.  When I got to junior high I loved gym class.  I was one of those weird active kids. You don’t find those anymore because they are all holed up in their rooms playing video games.  I played softball all through my teenage years and in high school I never participated in the school sports because I had to work but I still ran and biked anytime I had the chance.

The first time I stepped foot in a gym I was probably 19-20 years old.  A YMCA had been built in a neighboring town and once I started going and got a feel of those weights it was game on.  I was hooked.  I taught classes, I worked in the fitness room, I lifted, I swam, etc.  It was my calling.  Fitness was to be a part of my life and from that day forward I knew that I had found my passion.

OL: Is your family supportive of your goals? If so, in what ways? If not, how do you overcome this obstacle?

GB: My family, God love them, they are VERY supportive.  I am their “little miss fitness.”  My husband tells me that he has never been so proud of me as the night he saw me walk out on that stage for the first time.  My mom AND my husband had tears in their eyes after that first competition. To have that kind of love and support means the world to me.  There is no greater feeling than that of unconditional love and that is what I receive daily from my family.

Most of my immediate family and even some of my in-laws have been to the majority of my competitions.  That’s HUGE!  I am so blessed.

OL: What has been the biggest challenge with your fitness and dieting goals? How do you stay focused?

GB: LIFE!  Life gets in the way sometimes but I have to keep reminding myself that I am a strong woman and God does not give trials to the weak of heart.  I don’t like to think of what I eat as my “diet”.  I think of it as my nutrition plan.  I plan to eat my chicken and asparagus because it benefits me in so many ways; compared eating on a whim and without intention.

BE INTENTIONAL…that’s the main key.  The body can and will do amazing things if given the right opportunities.  FOOD and TRAINING are just two of those opportunities.  There are always going to be challenges, again, that’s life.  I stay focused on what is important.  I read a positive quote every morning and expound upon that quote throughout the day.  I use these quotes to motivate me and keep me tuned in to what it is that I’m working towards.

I also love to learn. Learning how and what to do to help transform the body into a better, stronger, faster machine — that’s athleticism.  I strive to be the best athlete I can.

OL: Where do you see yourself in the future of fitness?

GB: At this point I really don’t know.  Going into the figure competitions I just wanted to do them for the bodily transformation but what ended up happening is that I transformed my mind.  I see things differently now.  Even if I never get on stage again my “future of fitness” attitude will still be present.

Why?  Because at 50-60-70 years old I will have a quality of life that surpasses most people’s due to the fact that my fitness has been a top priority for my whole life!  My passion for fitness has always been and will always be a part of me..no matter where I am on this earth.

OL: What is your favorite clean eat?

GB: Oh, geez, I have too many!  I love to experiment in the kitchen so if I can only pick one then I would have to say baked cajun chicken with roasted red pepper, asparagus and broccoli.

OL: Do you have an irresistible cheat?

GB: Anyone who knows me knows that I am a SUCKER for nut butters!

OL: What is your favorite workout day? Why? Describe a typical training regimen in that day.

GB: LEGS LEGS LEGS!!  I love how powerful I feel while doing the lifts.  Some of my favorite exercises are deadlifts, front squats, Bulgarian split squats, and the like.  Here lately I have been doing more Olympic lifts while focusing on more Crossfit workouts.  I like to experiment and try knew things to keep my body guessing.  I am not one to lolly gag in the gym.

OL: What do you do for peri-workout nutrition?

GB: I usually train in the morning so M1 for me is usually an egg white omlet with veggies and various berries.  Sometimes I will throw oats in the mix but here lately I’ve been eating more Paleo and so far I’m loving it.

OL: Do you have any favorite supplements? If so, what are they and why do you take them?

GB: I take the basics:

Multi-vitamin
Calcium
FO’s
Glucosamine
Used to do whey powders but have dropped that out to be more intentional with Paleo eating

OL: What is the best compliment you have received since you started training?

GB: Many people can’t believe that for as little as I am that I can lift as much as I do   I’m a “little powerhouse” evidently!  Or, as my oldest sister likes to say, “She’s a brickhouse!”

My trainer is super proud of me and was pretty emotional after my overall winning in 2009….that was a huge compliment in not so many words.

OL: Do you have any websites, blogs, or event dates you would like to share or promote?

GB: On September 27th, Travis and I will celebrate our second wedding anniversary!

OL: Is there an event in your life that you can attribute to your success?

GB: No, other than just waking up and starting each day with a purpose and with intent.

OL: What is a quote that inspires you?

GB: Those of you who know me know that I love quotes.  Here’s one that always sticks with me:

“To give less than your best is to sacrifice the gift” ~Steve Prefontaine

OL: Is there anything else you would like to share to help empower other women?

GB: Once you tell yourself that you can’t do something then it makes that something harder to overcome.  You can do ANYTHING if you have the right mindset!  There is always going to be the fear of the unknown but why live life in that constant fear?  You won’t know what you’re capable of until you try, and even then, if you’re not good at it, practice it.

When I first started training I didn’t know as much as I do now, and I don’t know now as much as I will in ten years.  Our bodies are capable of more than we think; it’s our minds that hold us back.  Don’t let your mind hold you back from achieving your goals!

By setting attainable goals and pushing herself to do greater, grow stronger, and work harder, Drexel has quickly become a great name in female natural bodybuilding. It was my pleasure to get to know Drexel, and here is what she had to say:

OliciousLife.com: Let’s start out by learning a little bit about you. Where were you born and where do you live now?

Drexel Long: I was born in Philadelphia, but traveled the world because my dad was in the army. I currently live in Houston, Texas.

OL: Was your family health-conscious growing up? If so, how did this affect your views as an adult? If not, when did you decide to make changes?

DL: Yes, my family was health conscious while I was going up. I’ve always been an athlete, since elementary school.

OL: What has been your greatest fitness/health accomplishment? How did you feel when reaching this goal?

DL: My greatest fitness/health accomplishment was competing as a Pro in three natural drug free federations. It was a great accomplishment because not too many people can say they’ve done the same.

OL: Were you active or an athlete as a child? If so, did this stick with you all the way through, or did you have a period when you were inactive? If not, when did you decide to start training?

DL: Yes, I was active and an athlete as a child. I’ve been playing sports since elementary school. I started running track in seventh grade and stopped in 2000. I also played field hockey in High School. I took one year off before getting into bodybuilding.

OL: Is your family supportive of your goals? If so, in what ways? If not, how do you overcome this obstacle?

DL: Yes, my family is very supportive of my goals. They support me in my competitions by attending or helping financially.

OL: What has been the biggest challenge with your fitness and dieting goals? How do you stay focused?

DL: My biggest challenge with my fitness and dieting goals would have to be early morning cardio and eating the same foods over and over again. I stay focus by remembering I am trying to look my best the day of the show.

OL: Where do you see yourself in the future of fitness?

DL: In the future I see myself as a working sports model and a host for different competitions and fitness related events, as well as a competitive Crossfit athlete.

OL: What is your favorite clean eat?

DL: I love turkey and rice meals.

OL: Do you have an irresistible cheat?

DL: I love oatmeal cookies and brownies.

OL: What is your favorite workout day? Why? Describe a typical training regimen in that day.

DL: My favorite workout day would be any day I train arms, shoulders and back. I love working those out. I normally do 3-4 different exercises, either straight sets or supersets — 15-20 reps or until failure.

OL: What do you do for peri-workout nutrition?

DL: Pre-workout nutrition I eat a carb meal or drink a carb drink.

OL: Do you have any favorite supplements? If so, what are they and why do you take them?

DL: My favorite supplements are BSN Synthia 6, Hyperbolic, Karbolyn, Liquid multi vitamins, Liquid glucosamine, Body By Vi’s Vi-Shape protein shake and NEURO energy drink.

OL: What is the best compliment you have received since you started training?

DL: That I’m an “inspiration to others.” Also, when women recognize me because they saw me online or in a magazine.

OL: Do you have any websites, blogs, or event dates you would like to share or promote? (even personal dates can be shared such as weddings, births, anniversaries, ect).

DL: I have my personal website, here; and my 90 day fitness challenge site that anybody can join, here.

OL: Is there an event in your life that you can attribute to your success (birth of a child, health scare, ect)?

DL: There isn’t an event in my life that attributes to my success. I’ve always been an athlete and never gave up. Giving 100% in anything and everything I do and always have reachable goals.

OL: What is a quote that inspires you?

DL: I have a lot of inspiring quotes, but “If you have it flaunt it,” is my favorite.

OL: Is there anything else you would like to share to help empower other women?

DL: Get in better shape for YOU. You don’t have to compete to show your hard work. If you compete, compete for yourself, not the judges, and don’t let places make you who you are. YOU make the federation; it does not make you. Don’t let yourself go, stay in shape.

After battling with body image issues and eating disorders, this remarkable young competitor turned to fitness to turn her life around. After two strong years of building, she graced the stage in her first of many UFE shows. I was lucky enough to speak with Christine right after her show and here is what I learned…

OliciousLife.com: Let’s start out by learning a little bit about you. Where were you born and where do you live now?

Christine Beauchamp: I was born in Windsor, Ontario. I currently live in Vaughan, which is a city just outside of Toronto.

OL: You are a young competitor. What compelled you to adopt such a healthy and fit lifestyle at your age? How do others your age react?

CB: For years I didn’t like the way I looked. I fell into a horrible pit of terrible body image and self-negativity, which lead me to developing a series of eating disorders. I wanted a serious change, and didn’t like the feeling of being worn out, unhealthy, and still not where I wanted to be. So I got the advice and help of some more knowledgeable people, and they helped set me on the right track. I had always admired built and healthy physiques, and wanted to attain the same thing myself!

Others my age have mixed reactions. Some are very impressed and admire what I do, while others think it’s ridiculous that I “deprive” myself. When in reality, it’s something I love to do, and I’m not depriving myself in any way at all! But most my age do not understand why I do what I do.

OL: What has been your greatest fitness/health accomplishment? How did you feel when reaching this goal?

CB: Competing in my first figure competition, and overcoming all my eating disorders. When I finished my competition, I felt like a winner…and when I was over my ED’s, I felt like a winner. There’s nothing better and more fulfilling than overcoming an obstacle, surpassing your goals, and getting further one day than you were previously. It’s like a rush…how do you describe it?!

OL: When did you decide to start training and why? Where you always active and fit, or did something change your lifestyle?

CB: I decided to start “working out” back in 2006. It wasn’t until December 2008 that I really grit my teeth and decided to get serious about my training. I wasn’t always active and fit…I actually hated working out, and didn’t feel like I needed to, until I started developing a bad perspective on how my body looked.

What changed my lifestyle was the feedback I was getting from other people, which wasn’t always positive. I didn’t like my fat being “poked” or being teased. That’s what caused the switchover, the downgrade, and the eventual uphill battle towards becoming healthier.

OL: Is your family supportive of your goals? If so, in what ways? If not, how do you overcome this obstacle?

CB: Definitely! They back me up 100%, and I couldn’t ask for any more support than they already give. They’re attentive to my needs, and will help when they can, and I’m very grateful for that.

OL: What has been the biggest challenge with your fitness and dieting goals? How do you stay focused?

CB: The biggest challenge to me is the off-season! Most people would see this as the LEAST of their worries, but for me it’s completely opposite. I don’t like watching my competition body fade, although I know it’s a need, if I want to improve and gain more muscle. I just have to keep remembering that unless I suck it up and EAT in the off-season, I won’t look much different by the time the next show rolls around!

This isn’t to say that I’m using it as an excuse to get sloppy – just taking advantage of my time to grow.

OL: Where do you see yourself in the future of fitness?

CB: Competing in powerlifting, and getting my Pro card in figure!

OL: What is your favorite clean eat?

CB: Oh man, there’s so many. I LOVE food, and I love cooking! Right now some of my favorites are pizza soup, whole grain pancakes, zucchini pancakes, Swiss muesli, and crepes stuffed with peanut butter sludge!! DELICIOUS.

OL: Do you have an irresistible cheat?

CB: Plump, chewy, oven-fresh oatmeal-raisin cookies…and French toast with Brie cheese and cranberry sauce!

OL: What is your favorite workout day? Why? Describe a typical training regimen in that day.

CB: When I was doing bodypart splits, it was leg day! I have no idea why, but I just really love training my legs. They grow the slowest for me, so I love really working them hard. They’re also my strongest area, so I can lift heavier weights, which makes things more fun.

On a typical leg day I would do back squats, Bulgarian split-squats, RDL’s/SLDL’s, and leg press. At the end of my workout I would burn-out my legs with drop sets or strip sets of both leg extensions and seated hamstring curls. I’ve also separated my quads and hamstrings into two different training days, and had good results with that as well.

OL: What do you do for pre-workout nutrition?

CB: Complex carbs, protein, and fats! I like to keep a very balanced amount of macros per meal. I shoot for at least 30g of carbs and 20g of protein pre-workout, whether cutting or bulking!

OL: Do you have any favorite supplements? If so, what are they and why do you take them?

CB: Protein powder – I take it to help me get in all my requirements for the day

Creatine Monohydrate – for energy, strength, and endurance purposes

BCAA’s – for muscle recovery, and protein synthesis

And of course, multi vitamins, b-complex, and vitamin C!

OL: What is the best compliment you have received since you started training?

CB: “You are, what they would call, ‘the future of fitness’.”

I’ll never forget that!

OL: Do you have any websites, blogs, or event dates you would like to share or promote? (even personal dates can be shared such as weddings, births, anniversaries, ect).

CB: I have a life/cooking/food/everything blog!! I’d love for more readers to follow along, I try to update as frequently as I possibly can. You can check it out by clicking here.

OL: Is there an event in your life that you can attribute to your success?

CB: Death of a friend. It helped me to realize just how short and how precious your life is, and the importance of taking good care of yourself, and being good to your body and your mind. And that means balance.

OL: What is a quote that inspires you?

CB: “Start wide, expand further, and never look back.” – Arnold Schwarzenegger

OL: Is there anything else you would like to share to help empower other women?

CB: Be good to yourself, and listen to your body. Be kind to it, and treat it with balance and respect. Remember that when you go through extreme and unhealthy measures to try to “fix” something, 99% of the time there is a healthier alternative to it. It’s called patience, common sense, and hard work.

And don’t let something like the scale or a pair of jeans be the deciding factor of your happiness – dig deeper within yourself, and find a balance. You only have one body, so treat it with respect. Whether your life is long, memorable, and fulfilling really depends on the everyday choices that you make. Take your long-term health and wellness into consideration, and I can guarantee life will start to improve a little more.

Of course, if you ask Sandy the key to her success, she will provide a rather humble answer. To find out more, check out what Sandy had to say during our interview.

OliciousLife.com: Let’s start out by learning a little bit about you. Where were you born and where do you live now?

Sandy Weidmeyer: I was born in Tennessee, but currently I live in Wisconsin…land of the cheese heads!!

OL: Was your family health-conscious growing up? If so, how did this affect your views as an adult? If not, when did you decide to make changes?

SW: My family was never into health or fitness. As a matter of fact, I am a bit of a late bloomer. I got into fitness in my early 30’s when my good friend (who was, and is, very fit) jokingly said she couldn’t be friends with someone who didn’t go to the gym. I started small by taking her spin class and it blossomed from there.

I’m sure my late-bloom is because fitness was not a family priority growing up. I don’t think we were lazy by any means, we were your average American Family!

OL: What has been your greatest fitness/health accomplishment? How did you feel when reaching this goal?

SW: I am just proud that I made this change in my life. It is a lifesytle now, no turning back for me! But, I am also so very proud that this year I earned my NGA Figure Pro Card at the NGA Heart of America Competition! NGA Heart of America was the first competition that I competed in, so to go back and earn a pro card there means so me! I was smiling so big, I think it lit up the entire venue!!

OL: Were you active or an athlete as a child? If so, did this stick with you all the way through, or did you have a period when you were inactive? If not, when did you decide to start training?

SW: I was somewhat active as a child. I was never very athletic, though. I did play tennis and did some cheerleading. In my early adult years I was pretty sedentary. I was busy with school and working, and  trying to establish my career. It wasn’t until that good friend “twisted my arm” that I changed the direction I was taking!

OL: Is your family supportive of your goals? If so, in what ways? If not, how do you overcome this obstacle?

SW: I am so lucky that my family are my biggest supporters! My husband really encourages me. He and my kids love watching my competitions. The kids sit in the audience and yell for me. That is HUGE for me!

It relaxes me and put a big smile on my face. Without their support, I am sure I would not have ever stepped on stage. The first time I walked across the stage my husband was way more nervous than me! It was so cute!

OL: What has been the biggest challenge with your fitness and dieting goals? How do you stay focused?

SW: For me the hardest part is the building diet. I seem to have trouble eating as much as I should. I try to remember my end goal to stay focused! This time around I think I will be working with someone to help me keep that focus. For me, the cutting is so much eaiser!

OL: Where do you see yourself in the future of fitness?

SW: Oh man, I never even imagined a Pro Card, so I have surpassed where I thought I would be! It is just amazing. I hope to see my business Iron Diva Fitness, more on this later, grow. I am already starting to pick up a few ladies for sponsorships and I hope to continue to give back to female athletes! Other than that, I will keep walking across stage because that is what I love doing!

OL: What is your favorite clean eat?

SW: Oats mixed with natural peanut butter, chocolate whey, and a few Capella Drops! YUMMY!!

OL: Do you have an irresistible cheat? So unoriginal, but anything chocolate!!!!!

SW: Dip it in peanut butter and I am a happy girl!!!

OL: What is your favorite workout day? Why? Describe a typical training regimen in that day.

SW: I really like working shoulders. I still need to add a lot of size there, but my shoulders were always so small. These are big shoulders for my genetics!! I LOVE seeing definition in them! My training varies so much, but I always warm up my rotators. I have had an inflamed rotator cuff and I don’t need to be sitting out because I was careless with them!

I really like to hit rear and side delts first. That is where I need the most growth! I might even end rear again with some rope cable face pulls. Those are fun!

OL: What do you do for peri-workout nutrition?

SW: Scivation X-tend, baby!!!! YUMMY!

OL: Do you have any favorite supplements? If so, what are they and why do you take them?

SW: Ha! Can you tell I am a fan of Scivation X-tend? It really does taste great and gets the job done. I also like Optimum Nutrition Gold Standard Whey. I can’t get over the number of flavor choices! I need variety because I get bored pretty easily!

OL: What is the best compliment you have received since you started training?

SW: When my twin sister was looking at pictures and didn’t recognize me from behind! She was amazed at how I had transformed my body…mainly my butt!

OL: Do you have any websites, blogs, or event dates you would like to share or promote?

SW: YES! I own Iron Diva Fitness, where you can find functional and fun Brazilian fitness wear that I design! The colors are unique, as well as the designs. I also carry competition shoes, barbell jewelry, Brazilian swimwear, and cool logo casual pieces! We have the coolest burnout shirts! You really should check them out! Through Iron Diva Fitness I try to give back to female athletes. You can find information on our website and out Facebook page.

OL: Is there an event in your life that you can attribute to your success?

SW: There is not really a single event. It is a culmination of surrounding myself with supportive people and always giving it my all! You have to take chances in life in order to achieve!

OL: What is a quote that inspires you?

SW: Oh wow, there are so many! Someone once said to me one day when I was dragging, “Doing it (working out) when you don’t feel like it, is what seperates the champions!”

I don’t know if he knows how much that has pushed me through; even beyond that day! Perhaps I should tell him!

OL: Is there anything else you would like to share to help empower other women?

SW: Really, if I can do this, so can anyone else! You just have to WANT IT! It has to be more important than that cookie or pasta! It has to be something you want completely!

OliciousLife: Let’s start out by learning a little bit about you. Where were you born and where do you live now?

BeanBabe: I was born and raised in a small town outside of Edmonton, a farm girl at heart. I ended up moving into the city a couple years after I attended post secondary school.

OL: Was your family health-conscious growing up? If so, how did this affect your views as an adult? If not, when did you decide to make changes?

BB: I always remember my mom going on these yo-yo diets where all she would eat is oatmeal and salad. My dad, like me, has a huge sugar tooth so there were always goodies in the house. I remember eating cake for breakfast many times. Although I never struggled with a weight problem, I wouldn’t say I was a petite kid. I actually weigh less now then I did in high school. I wanted to start saving money so I started to pack lunches. I noticed that the weight was coming off and I liked the way I felt and looked. After that I really started to educate myself on what I should be eating to stay healthy and lose weight.

OL: What has been your greatest fitness/health accomplishment? How did you feel when reaching this goal?

BB: Stepping on stage for my first show was an amazing experience, but I have to say that is not my greatest accomplishment. After years of trying to find balance in my training and personal life, I finally found it about two years ago. I realized that life doesn’t end if I miss a workout and, believe it or not, I will not lose any muscle.

I realized that my entire life shouldn’t be about eating clean meals every three hours. If I have an ‘off meal’ with my fiancé it’s ok because I know I can get back on track and there will always be another meal, so I don’t need to binge. With this mindset I completely changed my physique and started training/eating clean because I LOVE it not because I have to.

OL: Were you active or an athlete as a child? If so, did this stick with you all the way through, or did you have a period when you were inactive? If not, when did you decide to start training?

BB: I can’t say I was all that active as a youth. I played softball growing up, but that would be about it for sports. I started going to the gym in my senior year of high school because I wanted to look good for graduation. I can’t say I really knew what I was doing though. I just knew that I liked lifting weights and I didn’t like doing cardio.

OL: Is your family supportive of your goals? If so, in what ways? If not, how do you overcome this obstacle?

BB: My family is 100% supportive. My fiancé also competes and its something we love to do together. Dieting together for this last show brought us closer together then I ever thought it would. Although my parents are supportive, they have a hard time understanding the diet and why I do what I do. They ask a lot of questions every year and are my biggest cheerleaders at my shows.

OL: What has been the biggest challenge with your fitness and dieting goals? How do you stay focused?

BB: The biggest challenge has to be living the lifestyle while working shift work. On days when I am working I have 12-hour shifts and that leaves little or no time for training and making food. I really have to budget my time and make getting to the gym a priority.

OL: Where do you see yourself in the future of fitness?

BB: My goal is to earn my WNBF pro card in figure. After that I am not sure: one goal at a time, I guess.

OL: What is your favorite clean eat?

BB: Oatmeal for sure.

OL: Do you have an irresistible cheat?

BB: Cookies, its like they call my name.

OL: What is your favorite workout day? Why? Describe a typical training regimen in that day.

BB: Back day for sure. It is my strongest body part and I feel empowered when I train it. I never do the same workout twice, so things are always changing. A must have on back days are deadlifts and a lot of rows from different angles.

OL: What do you do for peri-workout nutrition?

BB: Creatine/glutamine for my pre-workout. If I am tired I will use a pre-workout drink, but I try not to use a stimulant often.

OL:. Do you have any favorite supplements? If so, what are they and why do you take them?

BB: I have to say I made a lot of gains once I started using creatine. I had it in my diet through my entire contest prep as well. I also love Scivations BCAA. It helps repair muscle and tastes great.

OL: What is the best compliment you have received since you started training?

BB: What really sticks with me is when people comment on my drive and commitment to the lifestyle. Eating clean and training hard does not come easy to most people and it takes a lot of internal motivation.

OL: Do you have any websites, blogs, or event dates you would like to share or promote?

BB: 2010 is a busy year for me. Highlight being my marriage in September, that is for sure. A lot of my focus is on planning that right now.

OL: Is there an event in your life that you can attribute to your success?

BB: It has to be meeting my fiancé. I remember before we started dating I asked him for help in the gym. He really showed me how to train, but also how to find balance. I am still learning from him and taking in as much information as I can.

OL: What is a quote that inspires you?

BB: Every athlete knows that the last few weeks of contest prep are hard. When I would train I just kept saying in my head, “nobody out trains me.” It kept me going knowing that other athletes out there are pushing hard too.

OL: Is there anything else you would like to share to help empower other women?

BB: Mostly to take pride in your body. Train because you love it, not because you think you have to look a certain way. Your self-confidence should not come from compliments from other people, it should come from within yourself.

Sonya Arellano is no stranger to competitive sports. She grew up playing sports and earned a degree in Physical Education before she turned in her coaching hat to take on the role as principal at her school. This devoted mother of two athletic boys was introduced to the world of figure competitions a few short years ago and graced the stage for the first time at the age of 42.

Sonya’s inspirational story proves that it’s never too late to be in the best shape of your life. I had the honor of interviewing Sonya, and here is what she had to say.

OliciousLife.com: Let’s start out by learning a little bit about you.

Sonya Arellano: I was born in Stockton, CA. When I was 3 days old, I went home with my adoptive parents to join my 6 siblings who were also adopted. My parents adopted 3 more after me making it a total of 10 children.

I currently live in Manteca. My pride and joy are my 2 boys… my 17 year old son Matthew and my 21 year old adopted son Dewitt.  Matthew is a junior in HS (attends the same HS I went to!) and Dewitt is in his sophomore year at University of Oregon on a full-ride football scholarship. I have a 4 year old black lab Jake who is my baby!  I’m an elementary school principal and I love my job!

OL: Was your family health-conscious growing up? If so, how did this affect your views as an adult? If not, when did you decide to make changes?

SA: My mom is originally from Arkansas so that pretty much says it all… if you’ve ever eaten southern home cooking (think Paula Deen) then you know what I’m talking about! I have pretty much always eaten what I wanted but always in moderation.  It wasn’t until 2007 that I really started being more aware of my nutrition and eating clean.

OL: What has been your greatest fitness/health accomplishment? How did you feel when reaching this goal?

SA: Competing in my first figure competition at the age of 42!  I was very proud of my accomplishment, especially competing against girls who were 35!

OL: Were you active or an athlete as a child? If so, did this stick with you all the way through, or did you have a period when you were inactive? If not, when did you decide to start training?

SA: I have been active since the day I took my first steps!  I was the biggest tomboy growing up and started participating in organized sports at the age of 10. My passion for fitness/athletics continued into my adult life as I have a Bachelor’s Degree in Physical Education which I taught before getting my Master’s in Administration. There has never been a point in my life where I was inactive but it wasn’t until 2007 that I really took my training to the next level.

OL: Is your family supportive of your goals? If so, in what ways? If not, how do you overcome this obstacle?

SA: Yes, my family is very supportive.  They know when I attend family functions that if it isn’t my cheat meal that I may be selective in what I choose to eat or bring my own meals.

OL: What has been the biggest challenge with your fitness and dieting goals? How do you stay focused?

SA: Sometimes my work schedule can get hectic and having to supervise nighttime activities I do have to plan my workouts and when to take my rest day(s) to ensure I get my workouts in.  I do pretty well with my diet and very seldom deviate from my nutritional plan.  However there are times that I get so sick of eating a certain food.

I haven’t eaten yams since October! Tuna is a close second!  I have always been a disciplined person but I think for me if I think about putting that unclean food in my mouth (besides my weekly cheat!) I think about how hard I’ve worked to get where I am and do not want to sabotage it.  Is it worth it?  Not to mention, eating crap just makes you feel like crap!

OL: Where do you see yourself in the future of fitness?

SA: I do plan on competing in a couple of shows this year but after that not sure if I will continue competing.  However, I will never stop training/dieting as a figure athlete….that way if I do decide to step back on the stage I’ll be ready.  Not to mention I love the look of my physique when I am leaning out!

OL: What is your favorite clean eat?

SA: Stir fry w/round steak. I use green onions, green and red bell pepper, and asparagus and mushrooms sautéed in olive oil and add steak!  YUM!

OL: Do you have an irresistible cheat?

SA: It really just depends on what I am craving.  I always go out to eat for my cheat meal so the fact that it is prepared by someone else makes it irresistible!  I do love sweets so I will always include a dessert with my cheat….and a glass of wine!

OL: What is your favorite workout day? Why? Describe a typical training regimen in that day.

SA: I like training shoulders and back.  I think these two body parts are my assets and I feel strong when I train them.

Typical workout:

Shoulders:

Military Press
High Incline DB Press
Barbell Raises
Incline Rear Flyes

Back:

Narrow Grip Pull Ups
Standing Parallel Cable Rows
T-Bar Rows
One Arm Pull Down

OL: What do you do for peri-workout nutrition?

SA: Pre-workout I take BCAA, Beta-Alanine and Black Powder
Intra-workout I drink my BCAA’s (Xtend)
Post-workout I take 2:1:1 Recovery

OL: Do you have any favorite supplements? If so, what are they and why do you take them?

SA: I don’t have a favorite as I think all my supplements are crucial.  I take BCAA’s, Beta-Alanine, Mulit-Vitamin, Black Powder, 2:1:1 Recovery, Whey and Fish Oil.

I have taken Se7en in the past which I do highly recommend when leaning out.

OL: What is the best compliment you have received since you started training?

SA: Before I actually competed people would ask me if I did compete.  Also people are amazed when I tell then my age (43) and tell me I look like I’m in my early 30’s!

OL: Do you have any websites, blogs, or event dates you would like to share or promote?

SA: Central Valley Classic June 12.

May 28…the last day of school.  Hallelujah!

OL: Is there an event in your life that you can attribute to your success?

SA: A friend of mine sent me an article on a fitness website which in turn led me to meet Olesya Novik…my amazing trainer and friend!  She has most definitely contributed to my success!

OL: What is a quote that inspires you?

SA:”The dictionary is the only place success comes before work. Hard work is the price we must all pay for success.” Vince Lombardi

OL: Is there anything else you would like to share to help empower other women?

SA: It’s never too late to start working on that body you’ve always dreamed of having!