Please submit any questions or comments to feedback@seriousaboutfitness.com.

Please note: Those questions that we feel will be valuable for our readers will be answered online. So, if you send something in, please keep checking this space.

March 2008

Competition registration

I'm am currently training and seriously thinking about competing in figure or fitness in the near future. If not this year, certainly next year. It will depend on how quickly my body adapts to the training. My question is: How far in advance should someone register for a competition? If I decided to compete in the November, when would I need to register by? Look forward to your response. Trying to get myself as informed as possible and organized.

Thanks,

Lisa Shoup

Registration depends on the competition. In fact, for many of the fitness and figure competitions, they might have pre-registration, but most will let people in up until and including the day of the show. Others, though, are different. For example, for our SAF Model Search competitions, the competitors must pre-register and the cutoff is usually two weeks in advance of the show. It's a deadline we adhere to in order to have the best-organized show.

However, there is an advantage to pre-registering even if you don’t have to. Over time, I’ve noticed that when someone registers ahead of time, it kind of commits them to the preparation process and, therefore, they often make better progress than if they don’t make that commitment ahead of time. Admittedly, competing is tough, and it’s this level of commitment that can help keep you on track….Doug Schneider

February 2008

"To all of the wonderful people involved in SAF"

My name is Michelle De Maria and I am both honored and proud to be a part of such an amazing team. My experience with SAF has been an extremely positive one and I am so grateful for the opportunities and benefits that I have been awarded thus far. 

I placed second in the Fitness Model category this past November in Ottawa. It was at this show where I met some of the most beautiful, inspirational and hard-working people in the fitness industry. The SAF competition took me to greater lengths in achieving some of my fitness goals and dreams, and it allowed me to see them flourish into reality.

Reading my article and becoming this month's cover girl gives me the greatest joy of all! I was absolutely delighted by all of the positive responses and emotional feedback that I have received not only from people who are close to me, but from those who have been inspired or even touched in any way from my words and through my example. It is moments like these in my life that make all of this all the more worth it and that keep me pushing forward to continue on with my new found passion and love for fitness and healthy lifestyle choices. Thank you Doug and the SAF team for this wonderful opportunity you have given me and for always encouraging me to pursue even more along the way.

Yours truly,

Michelle De Maria

January 2008

Drug free?

I have a question for you that I hope you’ll answer honestly. You seem to help a number of people who obtain their results very quickly. Are you trying to tell me that they do this without using any kinds of drugs? Like I said, I hope you’ll be honest about this.

Name withheld upon request

I have no problem answering that. All the people I help are drug-free and will submit to a drug test at any time. In fact, a number of them compete in drug-tested shows. I won’t deny that many people out there do use drugs and some even promote themselves as "natural," but the people I help actually are. Furthermore, there’s nothing unnatural about their appearance. The only thing surprising is how fast they achieve their goals – and that’s not that hard to do if you know exactly what you’re doing….Doug Schneider

December 2007

Lovin' the SAF Model Search

I love your SAF Model Search competitions. When is the next one?

Tricia

Right now we plan to hold two events in 2008. The first one is in June and the other is in November. You can find out more at SAFModelSearch.com....Doug Schneider

The 12-day program

I basically changed my workouts and started the one you had posted: "How I Trained Chantal Dicaire to Win the World Qualifier in 12 Days – Part Two: The Training." Unbelievable – with a few modifications to suit my own needs.

Unsure if you can answer this, but when will that final installment about diet be written/posted?

Thanks for all the info that has been provided.

Jennifer

I'm happy to hear that you're finding good value in what was written so far. As far as the final installment goes, with all that's been going on here with our site redesign and the other articles scheduled to be published this month, it couldn't be done for January as I originally hoped for. However, I plan to publish it in the February issue....Doug Schneider

November 2007

Feedback from the Fall 2007 SAF Model Seach

I competed in the first two SAF Model Searches and had a blast at both! The girls were so friendly and everyone was willing to give a helping hand. The shows ran smoothly and on time, and we all knew what to do and when. It's also rare to see a show giving back so much in prizes! I definitely plan on attending the next one!

Jaclyn Troup

Thanks again for holding a great show. It was well run, a great experience and fun!!! I hope to see you at the next one.

Gorretti Francisco

I would like to congratulate everyone involved with Saturday's show. My experience was very positive and enjoyable. I will definitely be looking forward to the 2008 events.

Kelly Alce

October 2007

The North Americans

Hi Doug,

I just found your site and enjoyed looking through it. As I was reading your article covering the North Americans, I was excited to see the compliment you gave to me. It's always nice to hear or read nice things people say about you, and that comment was especially appreciated. I liked my look when I cariried more muscle on my frame and have had to work really hard and fight some tendancies I have to lift too heavy to lose some of it to better fit the criteria for figure. As much as I've lost, I still get feedback that I'm on the verge of still being too muscular. I am spending this offseason working out to be tight and tiny for '08.

Anyway, I wanted to thank you and let you know I enjoyed your site and will visit it frequently.

Sincerly,

Tiffany Rabon

Getting started in fitness modeling

Hi Doug,

I am a big fan of your website and love all the information you provide for fitness and nutrition. I love reading all the letters that your fans send you – you always have such good feedback.

Now I have a question for you. I think Natalie Waples is such a pretty girl with a killer body and from what I read in your interview with her, is that she does all this modeling and competing and has a full-time job. I, too, work full time for a Government department in Toronto, so I am totally impressed with Natalie.

My question is: How does one get started in the business? I would just love to get into perhaps some fitness modeling, or competing. I just recently had some photos done and I can see I have some work to do; however, I've come a long way. From losing 50 pounds, this has been a work in progress for the last 8 years now. I've learned a lot over the years and have the drive to go further, just don't know how to get there.

Gloria Ricci

Hi Gloria,

Good question. In fact, it’s one that I’m going to answer, and I’m going to ask Natalie herself to give her feedback as well, which follows my response.

In my opinion, the most important thing to do to get ahead is to take matters in your own hands and get out there and do something. Don’t wait for anyone to help, because you’ll be waiting a long time. Take Natalie, for example. When she wanted to get into competitive figure, she took the initiative and approached me directly. That’s what you need to do – take a direct approach. So, do some research and find out where the best opportunities lie to get a start – it might be a certain magazine or competition or somewhere else. The key, though, is to focus strongly and use your drive to help make your dreams come true.

Finally, don’t forget one more thing: our SAF Model Search is the best competition of its type in Canada for aspiring fitness models. The top-three winners in each category get tremendous exposure opportunities, as well as great prizes. Obviously, that’s one place to focus on....Doug Schneider

Hi Gloria,

Thank you very much for your letter. Doug and I train and work very hard together for all of the successes we've had. It is by no means an easy road, but it is definitely achievable. As Doug said, it is very important to set your sights on a specific goal. Now, keep in mind that not all fitness models compete and not all competitors model – I just happen to do both, and you will have to decide which avenue you would like to focus on (or both). They are both completely different veins of a great industry.

In terms of modeling, you want to focus on exposure. As Doug said, the SAF Model Search is a great way to start as it allows you to get in front of a panel of judges, strut your stuff, and make an impression. This particular show is growing at an insane rate, and offers both the fitness-model and figure-model categories.

Secondly, put some self-marketing packages together, pick up some of your favorite fitness magazines, and get those packages sent to the editor. When I first started I created self-promotion kits that included a letter that outlined my interests, goals and accomplishments, and I also included a small portfolio of pictures. You would be surprised of the quality prints you can get from laser printer at a copy shop, so the cost is not too high. Magazines still love hard-copy portfolios, so send out as many as you can and follow up.

For the competition side of things, you must go see a show. Whether it be the Ontario Physique Association (OPA), FAME/WNSO, INBA, etc., it is important to see what different federations are looking for and decide which you would like to compete with. If you decide you would like to try some shows in the US, there are some great organizations such as Fitness America (whom I really enjoy competing with). Each organization has their own tier system, and, again, you will have to decide what you want to accomplish in competing. Figure is a very subjective sport, and you will get an idea of which way certain organizations steer their judging by having a look at their winners.

Needless to say, both avenues are a lot of fun and can be extremely rewarding. I am a smalltown girl from Northern Ontario, and I am so grateful for all of the wonderful things I have been afforded from this industry as a result of my hard work. Just remember: eat, sleep, train, repeat!...Natalie Waples

September 2007

The next Girl of SAF?

Hi,

I saw your website about the SAF Model Search and it sounds great; however, I can't make the competition. Is there another way I can become the next Girl of SAF?

Sandra Ramos

The only way to become a Girl of SAF is to enter our SAF Model Search. The top three from both categories qualify....Doug Schneider

Deadlifts

Can you recommend some articles describing deadlifts? I do not find them as effective as they should be and figure that perhaps I am doing them incorrectly.

Claire

There are many ways to do deadlifts for various muscles in the back and lower body. Chances are, if you're not finding them effective, then you're either doing the wrong kind of deadlift for the muscles you're trying to work, or you're doing it incorrectly. Perhaps we'll explore the deadlift in a future article. Thanks....Doug Schneider

August 2007

Practice makes perfect

First of all, congrats for everything! I always read your articles – you provide excellent information, tips and advice. I never miss an issue.

I'm doing my first figure competition in November and I don't really know what to expect. I'm a shy person and I'm afraid I will feel intimidated by the other competitors. It's probably normal since it's my first competition. I did dance and figure skating shows in front of an audience, but I was never alone on the stage and I wasn't being judged. I guess the fact that being ''judged'' stresses me the most.

Since you have experience in training figure/fitness competitiors, would you have any suggestions/tips about stress before a competition? I would like to go as far as possible in figure competition. I have a lot of motivation and I really want to be the best that I can.

Best regards,

Nadia

Anyone I know who has competed for the first time gets quite nervous. Therefore, what you're feeling is perfectly normal. So, remember, at your competition you won't be the only one feeling that way – more than likely everyone you're competing against will feel the exact same way. That should reassure you some. As for being judged, that's the nature of these competitions so you simply have to get used to it.

As for how to deal with that stress, I do have an important piece of advice: practice your posing and stage presentation over and over again. If you don't know what to do, buy a video of a competition to use as an example. Frankly, most competitors don't practice nearly enough. But, for those who I coach, I have them start practicing their posing and presentation up to six months ahead. Then, in the last few weeks before the competition, they're practicing as much as they're training! The reason is that you want to be so well-prepared that when you're onstage everything comes natural and you don't even have to think about it at all. When that happens, even when you're stressed, it won't even show. So, if your contest is in November, start practising now...Doug Schneider

Canadians coverage?

Great coverage on the CBBF National World Qualifer. Will there be coverage of the CBBF Canadian Fitness and Figure Championships online soon?

Tonya

No, there won't be coverage of that event. After the debacle in 2006, we decided to sit this year's competition out to see whether the CBBF would run a better-judged show. However, we will have coverage of the 2007 IFBB North American Championships that happens later this month in Cleveland, Ohio....Doug Schneider

July 2007

Creatine supplementation

I’m going to try and keep my question short. I am currently doing a combination of cardio and resistance training. Because leaning out is my priority, I am doing four cardio sessions a week versus two weightlifting sessions (sometimes three).

Is it worth my while taking creatine with this exercise regimen?

Pat

Creatine supplementation has been shown to show some positive benefits, particularly with regards to improving strength. It’s "natural" in that it also shows up in food, particularly red meat. However, based on my own experience, it’s also a supplement that’s benefits have been oversold since the results aren’t that dramatic – not as dramatic as the advertisements will make you think, anyway. Furthermore, its effectiveness seems to vary from person to person – some seem to notice an improvement in strength while others derive no benefit at all. In fact, I find most don’t benefit much from it at all, including myself. As a result, I don’t put much emphasis on it for the people I coach. For example, no woman who I’m currently helping uses it. As for your own situation, I guess the only thing I can suggest is to try it if you’re curious, but don’t feel like you’re missing out on much if you don’t....Doug Schneider

June 2007

About All About Mindi 1

I finally got my All About Mindi 1 DVD. I managed to get it from Bodybuilding.com. I sat down tonight and watched it and was absolutely rapt! I wish I could see more of her performing her routines. So, big thumbs up for your DVD. It exactly what I was looking for and I look forward to adding more to the collection.

When is the next DVD out?

Lisa

We're glad you enjoyed the DVD – our goal was to make something a little bit different than what you usually see. Mindi's next DVD, All About Mindi 2, is in the editing process right now and you'll be happy to know that it will contain more of her fitness routines in it....Doug Schneider

Feedback from the SAF Model Search

Thanks for the opportunity to compete in the SAF Model Search this past weekend. I have never done anything like that before and I always think its good to stay out of one's comfort zone! I met alot of great girls there and had a lot of fun!

Thanks,

Jill Mackey Coldwell

I had an amazing time. Thanks for putting on such a fantastic show. It's nice to be a such a well-organized and executed show.

The dressing room were phenomenal – I felt like a movie star. The venue, all I can say is, "Wow." Even my husband said he was amazed by the stage and how there was not one bad seat in the house.

Dionne Sinclair

Hi there, Doug!

It was nice to meet you, however briefly, at the show. I just wanted to let you know that I had an absolute blast doing the show! Thanks for all of your work in putting it together. This was my first show of any kind, so I was thrilled with the entire experience!

Thanks again!

Judy Weltz

We have many more letters during these months, but we've been so busy with the SAF Model Search that we haven't had time to put them up – yet!

February 2007

Bye-bye ban

Doug,

I hear that the CBBF is not longer penalizing those competitors who choose to compete for other organizations? Is this true? Can I compete CBBF this year and not fear being "backballed" by them for doing so?

A.E.

The CBBF gave up their controversial "ban" about two years ago. Today, you can compete in any organization that you wish and there shouldn't be any repercussions. In fact, many are already doing it and it's started a new trend in Canada that I wrote about last December on our sister site, SeriousAboutMuscle.com. The article is called, "Multi-Federation Champions – Canadian Bodybuilding’s Newest Trend." It applies to fitness and figure competitors as well....Doug Schneider

January 2007

Inspiration

I just want to write and thank your staff for the excellent articles you all write. It's very inspirational.

Tanya

Lacking motivation

I read your articles and I want to get into shape, but I just don't want to exercise. Honestly, I like to sit and watch television, not go for walks. What can you suggest.

Terry

There's an old saying that goes, "If you keep doing what you're doing, you'll keep getting what you've already got." So, change your habits or expect more of the same....Doug Schneider

December 2006

Fixing figure in the CBBF: part two

Doug,

I found the comments you made on figure in the CBBF interesting. If you were running things, what would you do to improve it?

Natasha

I would look at doing things that deliver the biggest results. First, I agree 100% with what 2006 Canadian Figure Champion Jamie Senuk said when she e-mailed us in August, which was to replace the current CBBF head judge. She knows, and I do too, that doing so would make the biggest positive impact on the competitions and competitors. Furthermore, it goes without saying that when your current reigning champion says it’s the number-one thing to do, you should listen. Besides, it’s the right thing to do. After all, the CBBF has had the same head judge for almost seven years. Seven! And it’s not even an elected position. The person is simply selected by the executive staff, not even the competitors or the other provinces that are members of the CBBF. The CBBF is supposed to be a non-profit organization serving Canadian athletes. Even the President of the United States can only hold office for two terms – and his is an elected position. Therefore, not only do I think there should be a change, I also believe a rule should be put in place that the head-judging position rotates to different people throughout the year. There are many capable people in Canada who could do the job the job as well if not better given all the errors made at the last few CBBF events. People should never forget what happened in Edmonton in 2006: The wrong winner was announced and the head judge didn't re-check the scores until after the show! Rotating the head-judging position would also reduce the problems of bias and favortism, things they get commented on more and more as time goes by. Without doubt, it's time for a change.

The second thing that I would try to do is woo the media back in order to get more coverage for events. After all, the coverage the other organizations in Canada now get is what’s helping to make them strong, and hardly anyone covers CBBF events anymore. If they did just those two things, I think that the organization would be in a different position. But will they even listen?...Doug Schneider

Full-body workouts

Thanks for the great info on your site.

I'm wondering if you could give some total-body routines. How many exercises per workout? I like to train 45-60 mins max.

Regards,

C. McFerran

My suggestion is to read "Starting Out Sensibly: A Beginner’s Workout Routine," which we published in January of 2005...Doug Schneider

Fixing figure in the CBBF

Doug,

You seem to be one of the only people who knows what's going on with figure in Canada. I liked your report [on the 2006 CBBF Canadian Fitness and Figure Championships]. But what is the CBBF doing next year? Are they changing their rules? Are they improving their judging? I can't find any information on their website about any of this. Please do something!

Tawnya

I hate to disappoint you, but I have no idea what the CBBF will do in 2007, and I suspect even with what I say here it won't have much of an effect. Without a doubt, the organization really botched up the 2006 event by making inexcusable errors and by having judging that was way out of line with the rest of North America. But are they making changes that they're implementing in 2007 to see judging more in line with what's happening everywhere else? Have they even apologized to the competitors who were affected by their errors? Has anything been done so that the scoring mistakes can't happen again? Like you, I look at their website and see little information for figure competitors that would indicate that any of the problems have been fixed. In fact, I see almost no information at for figure competitors at all! It seems obvious, then, that the organization really wants to cater to bodybuilding, which is what the federation's name indicates and where their expertise appears to be. So, in a nutshell, it seems that nothing's changed with the CBBF since that competition in July. It's too bad, really, and indicative that the organization isn't looking out for the best interests of its competitors, particularly those in figure. On other other hand, there are now other credible organizations to compete in that do understand and promote figure well....Doug Schneider

November 2006

More female bodybuilding

Wow! Keep up the great work! I've just checked out your site and can't believe the resources that await me.

You mention that SeriousAboutFitness.com focuses on those who compete in fitness and figure. Bodybuilders, fitness and figure athletes use similar training principles: proper nutrition, regular weight training and cardio, and proper rest. Aside from larger muscles, there's not too much difference between us.

My goal is to increase interest in female bodybuilding by advocating for publicity and demonstrating that as a female bodybuilder, you can maintain a feminine physique and grace the stage with athletic poise and beauty, without looking like a man. It would be great to see shows with higher numbers of female bodybuilding competitors.

Participation in fitness and figure is huge, likely contributed by high publicity and the fact that participants are scared off by building huge, bulging muscles. But let's not forget where fitness and figure began -- their roots began in bodybuilding. It's disheartening that some female bodybuilders have chosen to take the route of drug use and over develop their muscles to such a degree that they look like men. Feature natural female bodybuilders and I'm sure you'll agree; their physiques are as pleasing as fitness and figure competitors. The fitness magazines and supplement companies focus on fitness and figure competitors – there is very little coverage of female bodybuilders. Hats off to all female competitors: bodybuilding, fitness and figure. I know the hard work, sacrifice and dedication it takes.

Please keep yourself open to providing coverage of female bodybuilders on SAF. It would be great to see female bodybuilders profiled in your SAFCoverGirls.com  and GirlsofSAF.com. It's great to see the SAFGirlTalk.com forum includes discussions among female bodybuilders. We all look for role models to inspire us to work hard and achieve our goals.

So, fellow bodybuilders, speak up and show that we're as feminine and attractive as our fitness and figure counterparts! The worse thing that can ever happen is to see female bodybuilding taken over by fitness and figure. Kudos to Helen Bouchard for her bodybuilding achievements and her involvement with SAF.

Trying to keep the spirit alive,

Kim Facca

October 2006

Making changes

Hi Doug!

I just read Tamara's letter regarding which organizations are the right one's for her to compete in. I couldn't agree more with your comments, but would like to add that deciding which organization to compete in depends a lot on your personal goals.  For example, if Tamara wants to turn pro and compete with the women we are seeing in magazines such as Oxygen, then as a Canadian competitor, she HAS to compete in the CBBF at the national level as it is the only event which offers an IFBB Pro Card (please correct me if I'm wrong – this is my understanding.)  FAME does give competitors the opportunity to turn pro, but FAME's pros can only compete in FAME pro shows. 

For all that may be wrong with the CBBF, we as competitors need to realize that it is our only avenue to the "big leagues" and we MUST do all we can to change what we feel needs to be changed.  I would hate to see SAF not cover the CBBF Canadian Fitness & Figure Championships because of last year's glitches. Yes, mistakes were made. Yes, the judging is out of line. But how can change occur is people like yourself stop covering the events?! 

We need your feedback (positive and negative) to help make the CBBF strong and recognized as a professional organization. I understand your frustration; you've been around a lot longer than I have and have seen the downward spiral of the CBBF. But it is your strong voice and experience that can create change. Whether or not you want it, you have become quite a leader in the world of figure and fitness and it would be a shame for you to bail on us now!  We need you!

Yours in fitness and health,

Corinne Paulishyn
2006 Manitoba Provincial winner, Masters and Medium-Tall classes

Thanks for your letter and your concern. Perhaps in the response below I should have been a bit more specific. There are many reasons beyond the ones I noted as to why we’re currently debating even covering any event, and, I suspect, they’re the same sort of concerns any publication would have. Covering these competitions takes a lot of time, energy, and, of course, money. As a result, it has to be worthwhile.

As for the CBBF Canadian Fitness & Figure Championships, in 2006 we produced a report and on our on our sister site, ThePhotoIssue.com, we provided about 100 high-quality photographs within days of the event – there’s at least one shot of every competitor there. In fact, when we put those online, the CBBF didn’t even have a website online for themselves. (And today, they have just 29 shots on their own site, and obviously, not ever competitor is featured.) Ironically, despite the fact that essentially no other Canadian-based publication covered that event – and it cost our organization on a lot of money to do – the CBBF made it quite clear to our own organization that they don’t really care. In fact, they made it even more difficult for publications to cover their shows. Following that event, the CBBF actually put rules in place to restrict media and photographic access at their events! Frankly, it’s almost impossible to believe since the coverage at those shows is non-existent, but that’s what happened. We haven’t decided on the 2007 event, but, as I mentioned, it has to be worthwhile for any publication to do so in order to make such a commitment.

As for turning pro, you are correct. A FAME pro can only compete in FAME professional events. Likewise, a CBBF athlete turning pro can only compete in IFBB professional events. They’re separate organizations and that just the way it works. However, when I flip through the pages of magazines like Oxygen, you’ll see quite a mix of IFBB and FAME pros in there. The likelihood for quality exposure, then, seems about equal. In fact, there’s a new Canadian-based organization called IDFA who put on the Canadian Classic drug-tested events in Toronto and they’re getting coverage in Oxygen now as well. Furthermore, they have their own pro division as well as their amateur ranks. Competitors have quite a few options, actually, and they’re quite free to compete in any organization which they choose.

In terms of actually turning pro in the IFBB, the CBBF Canadian Fitness & Figure Championships aren’t the only place to do so. The annual IFBB North American Championships qualifies Canadians and Americans for IFBB Pro Card status, too. Jane Awad won in 2004, while Nina Luchka won in 2005. Both are Canadians and both are doing very well in the IFBB professional ranks.

Finally, in terms of making a change – believe me, we’ve tried, and our past coverage of CBBF events is a testament to that. However, we can only do so much. As you said, there’s a "downward spiral," and you are not the only one to notice that. Countrywide the response is the same, but that message appears to be falling on deaf ears. For real change to happen, it’s going to have to come from a larger, more powerful voice – most likely, the competitors themselves….Doug Schneider

The leading organization?

Hi Doug,

I am a new competitor and I am trying to figure out where to compete. There are so many organizations!

I read your articles all the time and you seem to be knowledgeable. From what I can tell by reading magazines like Oxygen is that the CBBF is no longer an important organization and that FAME is the best place to compete. Some people I know tell me to stay away from the CBBF too, that I need drugs to compete there. Can you tell me what to do?

Tamara

I suspect you read the article in Oxygen written by Terry Goodlad that was published a few months back. In that article he talked about the various organizations in North America, but didn't include the CBBF in his listing. He did, however, refer to it when he described how the FAME organization gained so much prominence in Canada and is now in the number-one spot. I believe he said that FAME "eviscerated" the CBBF. Many feel he’s right.

The CBBF used to have a monopoly in Canada in terms of competitions, but over the recent years many new organizations have popped up, FAME being one of them, and have taken a large part of the market from the CBBF. Furthermore, the CBBF has come under heavy criticism in recent years for poor leadership and an almost complete lack of self-promotion. In turn, many feel the organization has lost its top-tier status, which is further evidenced by the lack of coverage in magazines like Oxygen and elsewhere. For example, we covered the CBBF Canadian Fitness and Figure Championships that were held in July, but did anyone else? This sort of thing leaves competitors in the CBBF reeling, particularly when the organization appears to being nothing to fix that. As a matter of fact, we're currently debating whether we'll cover their event in 2007 due to the rather controversial outcome in 2006 that included judging standards that are not consistent with most other figure competitions in North America and an inexcusable error at the very end of the competition that negatively impacted two competitors and should not occur at any competition, ever. From what we understand, the CBBF never apologized to the competitors for the mistake, nor did they clarify how the error was made and what would be done to ensure that it never happens again (you can read our full report here). Obviously, things like these leave some competitors bitter.

As to where you should compete, though, I wouldn’t bank on one organization or another. To the best of my knowledge, you are free to compete anywhere, and I encourage you to do so in order to determine what’s right for you….Doug Schneider

Martine Thébeau

Hi Doug,

I always go and check out the SeriousAboutFitness.com website, and this week I came across the article you wrote about the David Ford Fitness Model Search. It was a great article and I just wanted to thank you for mentioning my name since I didn’t expect it at all. It’s always good to hear good compliments from someone who has been involved in this sport for such a long time!

Martine Thébeau

Hi Martine. One thing that I always tell competitors in any kind of event is that even if you don't win, if you're good, you will make an impression on someone. Obviously, you made a positive impression on me, and I encourage you to continue on competing in the coming years....Doug Schneider

September 2006

Worse than steroids?

Hi Doug!

Congratulations on another great issue! I read the steroid article (and Nina's, as well) and was very impressed with the adamant message that you both send that steroids are not necessary to compete and attain the competitor look. I was so glad to hear that Nina is natural – she looks amazing and is such a role-model for Canadian competitors!

I was hoping you might be able to comment on drugs that are even more frightening than steroids and perhaps (?) even more popular with the competition crowd: "cutting drugs."  I am shocked at the number of women I have spoken to who use cutting drugs to attain their contest form. These drugs are just as dangerous (maybe more so) as testosterone-based steroids and it would be great if you could educate your readers on the health risks involved.

Yours in fitness and health,

Corinne Paulishyn

In all honesty, I know very little about such drugs, and don’t care to know any more, so I can’t even educate on the dangers of them because I don’t know. But I suspect many that use them don’t know either, which makes their usage even more ludicrous. (Frankly, it never ceases to amaze me just what people will put into their bodies so haphazardly for a trophy and a title that in the big scheme of things means very little.)

But even though I can’t offer any sort of guidance or education, I can say the same thing that I tell competitors who tell me they’re thinking of using drugs. I simply tell them to ask themselves, "Why?" The ones that realize that there’s no shortcut to glory and that your health is far more important than a trophy stay away. In fact, one of the most beautiful competitors today is Christy Wolfe, and she's a "clean" competitor, too. I’ll never forget what she said to me last year – "The day I have to use drugs to compete is the day I quite competing." She’s a smart competitor, and she's still competing.

Finally, I’m glad you found Nina Luchka’s article inspirational. I just saw Nina compete at the Montreal Pro Classic held last weekend – she placed third, which qualified her for the Figure Olympia in Las Vegas later this month. Nina looked absolutely stunning, and I had been a judge, I would have had her in first place….Doug Schneider

On steroids and supplements

Hi Doug,

I was just reading your September "Focus" called "Keeping It Real" where you’re talking about not using steroids and other dangerous performance-enhancing drugs. I also read the "Edge" section where Nina Luchka (one of the most beautiful women I have ever seen, by the way!) eloquently answers the question: Are drugs necessary to achieve such a shape?  Absolutely not, Nina answers.

But what about all the other stuff these athletes take? Things like thermogenics, glutamine, creatine, etc. I guess these are not to be considered drugs but, rather, natural supplements?

I just thought perhaps you could specify that for us regular Joes and Janes, who are now under the impression that these athletes do not take any supplements to support their undoubtedly hard work and die-hard diets; it’s a bit misleading.

I hope my question/comment makes sense!

Thanks for you time!

Pat

Your question makes perfect sense, and I suspect that in order to answer it there needs to be a clear definition of steroids versus supplements.

Steroids are drugs – synthetic male hormones, actually. In fact, in the United States and Canada they’re considered a "controlled substance," making them highly illegal for distribution. The only way to obtain steroids is with a prescription, or through illegal means such as a drug dealer.

On the other hand, when I talk about "supplements," I’m talking about food supplements. These are products that are not drugs and can be obtained legally at a health food or supplement store (although being available at a health food or supplement store doesn’t guarantee something’s not a drug, as I’ll explain below).

I suspect that things get blurred when some supplements cross the line and contain drugs. For example, substances called "prohormones" were once legal and available at health food and supplement stores. Many of them are now considered illegal, and some of them have even been classified as steroids and carry the same penalties for distribution. As well, many of the "thermogenic" products sold in the same stores a few years ago contained ephedrine, which is a banned substance in sports and has been shown to cause health problems.

However, whether or not these were once legal, I never considered them "supplements" – I always knew what they really were and never advocated their use. Furthermore, with it now being illegal to use ephedrine in thermogenic-type products, one has to wonder what’s in the new thermogenic products. Frankly, I think they’re garbage anyway and I believe most don’t even work. Quite simply, you don’t need them. (If some supplement company representative feels I’m wrong and thinks they have a non-drug-based product that actually works as claimed, we’re happy to test it here. Go ahead, we dare you.)

However, glutamine and creatine don’t fall into the same category. Glutamine is an amino acid, and amino acids make up protein. And although I wouldn’t say that creatine is as common in food as glutamine, it, too, can be considered natural – in fact, high levels of creatine can be found in beef and many consider that the reason why ample amounts of beef make you feel "stronger." What’s most important, though, is that these are not drugs – and neither are many vitamins, minerals, and other products that come under what I consider a proper classification of "supplements." In short, these are food products but in a far more concentrated form. Furthermore, none of these things that I mention is considered a banned substance by WADA, which is the governing body overseeing drug violations in sports.

In closing, I have nothing against the use of supplements, at least the way I define supplements (i.e., food-based products and definitely not drugs); in fact, many supplements have tremendous health benefits that extend far beyond building a great body. If people decide to use these safe, legal food-based products, I don't see anything wrong with that. In fact, I take vitamins and minerals and other supplements almost daily. How they should be used, though, is as the name implies – to "supplement" a good diet consisting of real food. ...Doug Schneider

August 2006

Vince Gironda's "meat-and-eggs" diet

I read your review about Gironda's suggested 8x8 training, but I did have one question: What is your take on his meat-and-eggs diet for more definition? How long do you think one should stay on this before eating more "regular" meals?

Terry

Not long. Basically, Gironda's dietary practices were greatly misunderstood. For example, some people hear of his meat-and-eggs diet and think that he expected people to live for 365 days a year eating just that. Nothing is further from the truth.

His meat-and-eggs diet was a way to lose bodyfat quickly to achieve a specific result, but it wasn't meant to live on year-round. Furthermore, for all his diets (he had many), he usually also recommended an exhaustive list of nutritional supplements to go along with it to ensure the person was properly nourished. Many people skip that part, but that's not really what Gironda intended, and living on just meat and eggs and nothing else for long periods doesn't really cut it in terms of good health

I hope that I gave you some insight into this topic, but for more I recommend the www.VinceGironda.com website, where there's a forum dedicated to his nutritional practices so you can get more information....Doug Schneider

"Way to go, Jamie!"

I am so impressed with what Jamie Senuk had to say. I'm so tired of competitors who complain but never say what's on their mind. Way to go, Jamie! I've never met you, but I like what you have to say and you now have another new fan.

Karena

Jamie's letter to us that this e-mail is in reference to is printed directly below. Yes, Jamie certainly appears to speak her mind – and we think that's a good thing, too! It's true, many competitors do complain, but they never really do anything about it. We believe that the only way change can happen is if you speak up. If only more would do the same thing....Doug Schneider

Jamie Senuk speaks out

Hi Doug,

I just read the article you wrote about the CBBF Canadian Fitness and Figure Championships and I wanted to thank you for pointing out both sides of the story. I 100% agree with you on the fact that the CBBF judging criteria are ridiculous and need to be changed. That being said, just like competing with any federation, you have to give the judges what they want if you want to win. I can't even count the number of times I have been called a "bodybuilder in heels," which is something I have taken offense to. I'm not a bodybuilder; I'm giving the judges what they want, which I now have to lose! Pretty pathetic – years of hard work now have to be undone just to do well at the next level.

I also wanted to thank you for sharing such a good opinion of the "error." I am still utterly amazed that an error of that significance could even happen at that level of a show! When Serena was announced as the Overall winner, how did [head judge] Debbie Karpenko not clue in something was wrong? I had a perfect score, something she should have been very aware of. Amazing. I really hope that she is removed from her position and the CBBF can start taking this sport in the direction it needs to go.

Anyway, thank you again. I appreciate it.

Jamie Senuk
2006 Canadian Figure Champion

Hi Jamie,

I’m glad you read my article with the spirit it was intended. With the way the CBBF judges this national-level figure event, something has to change and I felt compelled to point that out. Frankly, I’m hoping it changes very soon because there are way too many disgruntled and disillusioned competitors. CBBF elections are going to be held this fall and this leaves the opportunity for a significant reorganization that can result in improvement for all competitors nationwide.

As for the error that happened at your event, I’ll just say that something that significant should never occur – ever! However, what I’m even more shocked about now is that the CBBF obviously didn’t do much to put safeguards in place so that it doesn’t happen again. I was at the CBBF National World Qualifier in Toronto in August and I saw plenty of errors being made again with regards to the final placings. In almost all the cases, it was the MC who caught the mistakes at the last moment! But, unfortunately, he couldn’t catch them all. Once again a competitor was awarded one placing when, in fact, she should have had another – she was awarded third but was really in second. Once again, just like you, she found out after the event. Is getting the final score right really that hard?

Finally, your letter to me shows some very positive things about you, particularly your ability to speak out. Many competitors sit quietly and hope change will just happen. It usually doesn’t. Change happens when there are people willing to speak out and say what’s on their mind. And the biggest impact can be when the champions speak out – after all, they should have the least to worry about since they’re the winners. But when the winners see the need for a change, then the organization should definitely be listening. Let’s hope they are listening right now!.

Thanks again for your feedback and congratulations again on your win....Doug Schneider

Marching to the beat...

Hey Doug!

I just wanted to let you know that you've hit the nail right on the head with your latest article about competing for reasons other than winning! After moving on from the provincial level this year, I found out that being Ms. Manitoba doesn't mean @#$% at the national level. However, I competed at my absolute best and though my placings weren't very good, I love the stage so much that I realized that all I can do is my best and present the best package I can.

I've had feedback from judges and they all say the same thing – my shoulders are way too big for my frame and I need to put on more size everywhere else. One judge recommended I stop training shoulders for a while, but I realized that my shoulders are what make me unique and I'm going to keep them, thank you very much. Of course, I will attempt to put size on my legs to get more balance, but what you said about the audience is true. I get so many compliments on my shoulders and my stage presence that I would be crazy to try and change my look just to win. Nobody enters a contest to lose, but how can you be a loser when you've come in looking your best and given the audience a great show?!

Anyway, it's always good to see you at the shows! Keep up the great work (march to the beat of YOUR own drum!!) and I'll see you next year!

Yours in fitness and health,

Corinne Paulishyn

Waist removal

Hi Doug:

I just read your article about Mary Elizabeth Lado. In it she mentioned she "brought her waist in." Do you have any tips and advice on how to do that?

Yours in health,

Fawn

I don't know exactly what Mary Elizabeth lado might have done, but I know what I do for the people I help to keep their waists as small as possible.

One of the things that contributes to a very small waist is, of course, a lack of bodyfat. When someone gets very lean, their waist will obviously be very tight.

Another thing is to avoid any "bloating" internally that causes a distended look in the belly area. This is a very big problem with many male bodybuilders today, but I also see it affecting some women as well. One way I combat this is to have the person eat small meals, not big ones. As well, I ensure their fiber intake is adequate. This keeps the stomach small, the waist tiny, and, as well, it improves digestion.

Finally, people I help don't do any work to build the obliques, which are the muscles on the sides of the waist. Overdeveloped obliques create a wide waist, which is not what you want as a physique competitor....Doug Schneider

July 2006

A "new me"

SeriousAboutFitness.com is a very informative and very much a "No Fluff" website. Imagine that – a website that offers more info that advertising! Ha ha.

I was hoping you can guide me in the right direction. I am 36 years old and have always led a healthy active life. I've always been involved in sports and weight training and I consider myself in good shape.

What I'm looking for is that light-bulb moment that will help create a "new me." I change my training routine every few weeks, but I'm not seeing the results as much as I'd like to. There are so many programs to choose from that it's hard to determine which training program will work best for me. I know that diet is very important, but the hard part is trying to tie it all in together to create that special program just for me.

I work full-time and hit the gym like the rest of the workforce. What advice can you give to the average 30-something athelete who wants to "wow" her husband into a new body?

Thanks for your time!

Victoria

I think I can give you a few ideas. First off, though, it's important to know that regardless of how good a diet or exercise program is, it will help little if your mind isn't into it. In fact, when I work with competitors, we focus on the mind as much as the rest of it. If you have the right mindset, you can make amazing progress. Getting that mindset, though, can be difficult.

One way to help develop the proper mindset is to set goals for yourself. This can keep you on track and focused, and is one of the reasons that competitors can make such amazing gains in a relatively short timeframe – knowing there's a competition looming forces you to achieve your goals by a certain time. Can you set a target date in mind and stick to it? That's one way to go about it.

Another way is to incorporate a training program that helps you set goals regularly. One of my favorites is Vince Gironda's method of training for three weeks and taking one week off. I wrote about it a couple of years ago. When it's used, the idea is to make certain goals for that three-week period, rest for a week to give you body and mind a rest, and then go at it again.

Finally, if that's not enough, videos that can motivate can help. One I recommend is All About Mindi 1, and not just because it's a SeriousAboutFitness.com production that I was involved in. Rather, it turned out much better than I anticipated and sounds like exactly what you need.

When I started the project my goal was to make a real-life training-type video like no other. In fact, it is, and the tips and techniques you'll see in it are worth the price of the DVD alone. But what I never expected when I started is how motivational the video is for those who watch it – when you listen to Mindi speak, and when you see her train, it just can't help but charge you up. One reader who received it watched it immediately and then e-mailed to tell me that it fired her up so much that she went straight to the gym to train, even though it wasn't a training day for her. The next day she watched it all again!...Doug Schneider

On figure competitors and bodybuilders

Is it just me, or was the recent CBBF Canadian Figure Championships more of a bodybuilding competition than a figure competition?

Rachel

It's not just you – many feel that way, including some of the Canadian professional competitors who have spoken up about the look the judges at the national level in Canada are rewarding. However, it seems to be falling on deaf ears.

The truth of the matter is that the look that's rewarded at the CBBF Canadian Figure Championships is clearly out of sync with most of the other provinces in Canada, as well as what's happening in the United States and in the IFBB's professional competitions. As a matter of fact, they're probably not in line with most of the world. If you need proof, in the August 2006 issue of Oxygen there was a critique of professional Canadian competitor Debbie Leung that said, "Canadian amateur judges prefer a lot of muscle on their athletes and less attention to detail, so when those athletes compete in the IFBB, they have to streamline all that muscle and master the small details that make a pro figure competitor stand out in a lineup." In fact, I spoke Debbie Leung recently and she's one of the pros trying to relay this message to the CBBF – but they don't appear to be getting it at all.

The athletes aren't to blame here and it's not to take away from anyone who won. Strangely, though, most, if not all, the athletes seem to know that the look required at the Canadians is clearly out of step with everyone else, but they're forced into a situation to appease the judges at this one show. What happens, then, is that many will develop the required look to compete successfully at the national level in Canada – which is, in fact, basically that of a bodybuilder instead of a figure competitor – and then change drastically to compete elsewhere. It's a problem – a real problem – and the CBBF better address it soon.

What I see happening now is that many competitors in Canada who sport the proper look for figure are either quitting competing at the CBBF national level and are going to other organizations to compete, or they are competing in the IFBB North Americans, which is open to Canadian and American competitors, and is where the judging standards reward those with a figure look, and not those with the look of a bodybuilder. In fact, the last two competitors to win the IFBB North Americans were Canadians Jane Award and Nina Luchka – both competed at the CBBF Canadian Figure Championships and failed to attain pro status, yet went to the North Americans and swept the competition there. Strange, isn't it?...Doug Schneider

"Surefire Calf Routine"

Hey Doug!

Someone posted the "Surefire Calf Routine" on the JohnStoneFitness.com forums. I decided to try it, even though I’m not much of a weight trainer. I’m one of those genetically endowed with puny calves. I’ve been doing calf raises for years (without weights) with no results.

I’m on my third day with your program and my calves feel so sore. :) It must be working. Of course, I cheat. I can’t do it exactly as it’s laid out, but I figure I must be getting somewhere. I’m using 8-pound (which is a lot for me!) dumbbells on single-leg calf raises.

So, how long before I visibly start to see some growth? I will show you my beautiful calves when I’m done! :)

Sarah

The key to any good program is consistency and patience – nothing comes overnight. However, results can come reasonably quickly. My own experience is that improvement can seen in as little as three weeks....Doug Schneider

How?

How can the judges screw up and announce the wrong winner [at the 2006 CBBF Canadian Fitness & Figure Championships]? How?!? It makes me angry just thinking about it.

Carl

Good question. We're all wondering that too....Doug Schneider

Mistakes happen, but...

Hi Doug,

I saw you at the CBBF Canadian Fitness and Figure Championships in Edmonton. I’m confused who won the contest. Serena Cooper won, but people tell me someone else did. I was there. So were you. I can’t find the scores online. What gives?

Tabatha

Yes, I was at the competition and what you saw was Serena Cooper being awarded the Overall title. However, I learned after the event that an error was made and it was really Jamie Senuk who should have been announced as the winner. I’m not sure how this error was made, but supposedly it was only found out after the show was over and people left.

But regardless of how this error it was made, I really feel for those two competitors. Mistakes happen, but I’ve never seen anything like that and it’s put those competitors in a terrible situation that I feel no one should ever have to go through. I believe that a formal public apology should be made by the organization to these two competitors – no competitor should ever be subjected to that kind of error at such an important event. Following that, a full explanation of exactly what happened and what went wrong should also be disclosed to help restore confidence in the judging process. Perhaps the other scores should be verified as well. After all, if a mistake was made for the Overall title, were others made, too? Finally, procedures should be put in place and explained to competitors so they can be sure that it will never happen again.

Like I said, mistakes happen, but there should be processes in place that are double-, triple-, even quadruple-checked to ensure that any error gets caught before it can have this kind of impact – after all, this was for the Overall title at the Canadian Fitness and Figure Championships! Let's hope it never happens again and that the right things get done to rectify the situation....Doug Schneider

Martha Lombardo

Hi Doug,

I just wanted to give you some well-deserved praise on a job well-done. Your website is phenomenal! I enjoy reading every article and going back into the archives and reading more.

I recently competed in my first competition with ABBA through the advice of my trainer, Martha Lombardo. You write articles regarding great women and I thought that maybe I could convince you to write about Martha because I think that she would fit in with your exceptional ladies. She recently competed in IFBB show in California and will be in Montreal in September. Of course, I am biased because she is my trainer, but she is amazing. I have been going to the gym for years now and since I've started working with her I have had astronomical gains that far exceed anything I could have done on my own. So, when you suggest getting a trainer, it is time and money well spent.

Thanks Doug, and keep up the good work.

Chantell

We know Martha Lombardo very well; in fact, we remember her back to when she won the CBBF Canadian Fitness Championships. We're happy to know you've had good success with her – a good trainer can be quite beneficial. Right now our schedule is quite full with articles, but we have Martha Lombardo on the list. We'll see what we can do in the future. Thanks for writing in...Doug Schneider

Food combinations

First, let me say that you have a great website – very helpful. I was so tired of fitness magazines that always say the same things.

I have been working out for about a year and I have lost over 25 pounds, but I still have fat to lose and more work to do. I am not planning to do any competitions, but I want to look like I could.

I have heard that it is better to combine certain foods with others before, but the food-combining chart you mentioned looks like it goes in to more detail. Is it available for us regular folk? And I read about colon cleansing. Do you recommend it? I do eat quit good and stay away from processed foods, but it doesn't make a difference. I still get a very round belly after I eat even as I control my portion size. Any suggestions?

Thanks so much.

Anna

Your 25-pound weight loss is impressive; obviously, you are doing many things right. As for "food combining," you'll find numerous articles, as well as books, on it. The chart I use comes from NSP/Research Nutrition, a firm in Detroit, Michigan, USA. It's owned by Ron Kosloff, and he's a nutritional consultant. The company doesn't have a website (they're very "old school" in many ways), but have excellent service over the phone. Ron can be contacted there at 313-372-1807 during regular business hours. I'm sure he can send you a chart. As for you other question about cleansing, Kosloff can probably help there too. The company sells a "kit" designed specifically for that. Warning, though: It's tough!...Doug Schneider

June 2006

Stuck!

Hi Doug,

I have really enjoyed reading the articles for Natalie's training program. I know for the first month you stated to do 50% of an 8-rep max for the first set, 75% of 8 rep max for the second set, and then 100% of an 8-rep max for the third set.

I found when doing the 3 sets of 8 reps that the weight for the first 2 sets became very easy, but I was still unable to increase the weight done in the third set. So, do you suggest doing 3 sets with the weight used in the third set until more weight is able to be done 8 times, or do you suggest struggling with more weight and only getting a couple reps and maybe not even getting full range of motion or what do you think?

Thanks,

Angie

Pushing the weights up and up is very difficult, so you’re not alone there – it’s hard. But it’s that’s point when you do move forward that you know you’ve made progress. There's no easy answer for how to speed that up, mind you.

One thing to realize is that strength doesn’t increase linearly (i.e., gradually every time you train). Instead, these improvements come in steps. For example, there are times when I’m stuck using a certain weight for two, three, even four weeks – then, one day, it goes up. It’s difficult to predict. However, if you’re stuck for, say, four weeks, and it doesn’t seem like anything’s moving forward, then perhaps you need a change of pace and you need to employ some tricks.

As far as cheating or partial reps go, I don’t like to do that for a variety of reasons – one of the reasons being that once you start cheating, or doing a partial rep, your body gets used to doing an exercise that way and it’s difficult to get your good form back.

The trick I like to employ to move forward is something I’ve been teaching Natalie over the last few months, and it’s something I’ll be writing about in future months since I'm training her still – it’s to use your mind to overcome these obstacles. When I’m really stuck at a weight I focus all my energy into it and I visual the entire set, not the individual reps, and I simply imagine doing more – whether it’s more reps, or more weight (within reason, of course). Sometimes I imagine this just before I do the set, or sometimes an hour ahead, or even a day ahead! Whatever the case, this visualization often helps to break that rut because I’ve learned that improvements over time depend as much on your mind as they do on your body. If you don't believe that you can do something, most times you won't be able to. If you do believe it, you just might!....Doug Schneider

First and only time!

I am glad I found this site; I have enjoyed it over the last hour or so. I am 47 and interested in competing, just one time! I am a personal trainer working with both men and women – I love it – and am seeking to develop my credentials. I need to be able to say that I fought the fight and won! I just want to get one under my belt. I have no visions of grandeur. I just want to say that yes I did participate. I think that it will improve, greatly, my credibility, especially with the men, or intimidate them.

My goal is to do a show next spring. I am hoping that this will give me the time I feel that I need to build some bigger muscle. I have a pretty good base I think, at least in some areas, better in some areas than others. I am often described by others in the gym as looking strong and fit, and have obviously been doing this for some time. My husband, who usually says very little about such things, even said to me last night that I look like I am bulking up a bit. COOL! What I need to know from you is what I should be focusing on mainly. A book that I am reading now says back, legs, chest first! Squats, deadlifts, more squats! The book downplays smaller muscle groups.

Please let me know what you think of this theory. Keep in mind that this is likely the last time that I will try this! Going to the gym and working hard has never been a problem, tell me what to do and I will likely do it twice!

Look forward to hearing from you!

Annyleggy!

Whatever book you have is wrong, at least in terms of physique-type contests (you didn’t say, but I assume that you plan to compete in figure, fitness or bodybuilding). Basically, building a great physique – particularly a competitive physique – means building the entire body, sculpting it really, and not leaving out any muscle groups. My advice, then, is to throw that book into the garbage and dig even deeper into this site and I’m sure that we’ll get you on the right track. A great place to start is in the "Detail" section and go into the "archives" area – in particular, start with the first part of the "Natalie Waples: A Two-Time Figure Champion in Just Three Months" series to get a good understanding of how to approach preparing for physique-type shows properly….Doug Schneider

On implants and hamstrings

I have two questions. My daughter completes in figure, and when she diets down she loses her chest. Do you think for her to complete successfully she will need implants? She also works extremely hard on her thighs. What is the best excercise for hamstring-glute tie-ins?

Debbie

The choice to get implants is certainly a personal one, but if what you want to know is whether or not they're necessary to compete successfully in figure competitions, I can tell you that the answer is "no." While it's true that a large number of competitors do have them, a large number don't. More importantly, though, there's no real correlation between who does or doesn't have them and who's winning. For example, Christy Wolfe is a Canadian-based amateur competior who's not only a national-level champion here in Canada, but one of our top models, too – she doesn't have them. (You can see Christy on our www.GirlsofSAF.com and www.SAFCoverGirls.com sites.) As well, in March I was at the Figure International competition in Columbus, Ohio, which is one of the most pretigous professional figure competitions in the world. It was there that Mary Lado was crowned the champion, and while I can't say for sure that she doesn't have them, it certainly appears that way – and she looks fantastic. In my opinion, then, a person's decision shouldn't really be influenced by competing at all. Quite simply, it takes much more than implants to be successful.

As for the hamstring-glute tie-in area, there are two exercises that I believe are good. The first is the stiff-legged deadlift, done with either a barbell or dumbbells. The most important thing here is to concentrate hard on the hamstring-glute area, and to get a good stretch when in the low position. The other exercise is a special variation of the leg curl devised by Vince Gironda that really hits the upper part of the hamstrings. It's someone difficult to describe, but it is demonstrated well by fitness champion Chantal Dicaire on the DVD I produced called The Vince Gironda Exercises: Vol. 1 that is available through our "Shop" section. I hope this helps...Doug Schneider

Fitting in for figure

Hello Doug,

I've been reading all your articles about Natalie's transformation; I think it's amazing that our bodies can be transformed like that. I am totally a fitness person, just like Natalie was at the beginning of her transformation. I've been working out for seven years now and have lost around 50 pounds and have kept it off for six years. However, I've noticed that even though my weight is down, I don't have the right proportions. I'm a little thicker in the midsection and in my lower back. (I'm 5' 6½" with narrow hips, small butt, and weigh about 125lbs).

Reading about her story has inspired me to want to do the same. I have the drive and the motivation to reach my goal – I just don't know how to get there. I've tried many different combinations of diet and exercise but just can't seem to get it right. Just like Natalie, if I entered the figure competition, I, too, would just want to look like I fit in.

With that said, do you think a person could do this on her own? Or do you have a book with meal plans and specific workout routines? Or do you think I should work with someone such as yourself? Would you be able to point me in the right direction?

I would love to enter one of the figure competitions, and it's been a goal of mine for a while, but I just want to be ready for it. Even if I didn't win, inside me I would have won.

Look forward to hearing from you

Thank you,

Anna

You have brought up some very interesting points, and have asked some excellent questions, most of which I’ll try to address here.

It’s my opinion that those who get the best results are the ones who do it largely on their own – by that I mean that they motivate themselves, and they do a lot of their own researching and "thinking through" with regards to how to prepare their own bodies. Basically, they keep themselves in charge. This is opposite to the type of person who simply hires a trainer or whoever and leaves them to do everything. Frankly, that usually results in failure. Fitness pro Mindi O’Brien and I agree on this completely. In the video, All About Mindi 1, Mindi says that the ones whom she trains who succeed have that "extra something." That "extra something" is what they have in themselves.

That said, having a trainer can help immensely – if the trainer is good. After all, when I exhausted everything I knew many years ago, I hopped in a car and drove for more than two days just to train under Vince Gironda. It was the experience of a lifetime, since he was one of the greatest trainers who ever lived. On the other hand, there are far more bad trainers than there are good trainers, so you have to be careful whom you pick to help you. In fact, that’s crucial. But, if you do pick a great one, and you have the work ethic that I described above, you can go far. For example, Natalie and I working together produced absolutely splendid results – it was because she and I both brought to the table the necessary ingredients I mentioned. (Incidentally, I don’t consider myself a personal trainer – instead, I work specifically with a select group of people where the goal is to attain specific results.)

Finally, I’ll touch on your thicker-in-the-midsection comment. I’m not sure if you mean that you store more bodyfat in that area or that your structure makes you look thicker there. Regardless, a lot of this comes down to genetics. If it’s that you store more bodyfat there, just be aware that every person has a predisposition to storing more fat in certain areas. For example, most men store more in the abdominal area and lower back, while women tend to store it in the thighs, hips, and glutes. However, these are guidelines, since I’ve seen the complete opposite in some men and women.

Still, despite being an issue of "genetics," you can do something about it. Diet will reduce bodyfat, and proper training for "shape," something I described in Part Two of the series about Natalie, can help. Chantal Dicaire, a women I helped to win three national-level fitness titles, had very small hips and glutes, but you’d never know that when she stood on the stage...Doug Schneider

May 2006

Inspiring!

I just wanted to say thank you for such an inspiring article ["Natalie Waples: A Two-Time Figure Champion in Just Three Months"]. I am just starting to gather information and train for figure, and to be honest, I'm a little nervous! It is great to see others succeed, and stories like this help build even more hope and belief within myself. Although I'm far from an amateur qualification, I can't wait until that day comes – it seems like a dream right now!

Thanks again for your inspiring words!

Candace

I’m really glad the article helped. The overriding goal in doing this series was to show the transformation that a real person can make in a relatively short amount of time using safe, natural methods – none of this "before-and-after" garbage that you see so much of in the magazines today. What I hoped for was to inspire others, and I believe that it worked based on the feedback we received for this series.

My suggestion to use is simply this: try. After all, what have you got to lose? Nothing – but you have everything to gain….Doug Schneider

Pamela Anstey on GirlsofSAF.com?

Hello,

[Pamela Anstey] is absolutely gorgeous, and has amazing abs. Will she ever be featured on GirlsofSAF.com?

Ben

The last we heard, Pam was finishing college. We plan to contact her, however, and see what her future plans for fitness modeling are. In case you didn't know, though, she is the featured "Cover Girl" for February 2006 on SAFCoverGirls.com....Doug Schneider

A future figure star!

Hello Doug,

My ultimate goal right now is to be a figure competitor – actually, scratch that I AM a figure competitor, I just haven't competed yet :) I am 28 weeks out from the Sandra Wickham Fall Classic this November where I will get up on the stage for the first time ever! I am so excited I can't even begin to tell you. All of that having been said, I have been reading your website and am in awe of Natalie’s physique and her very obvious presence. The both of you did very well – you must be so proud!

I have been soaking up information on the Internet for a couple of years and getting really serious about it this year, knowing I was planning to compete. Everything I have read and what has made sense to me is from what I can tell an offshoot or version of the same style of training that Vince Gironda taught. Maybe my Internet searching skills aren't as great as they should be but I can't seem to find a whole lot specifically written by him. I can't seem to find anyone) here in Calgary who teach this way either (I don't know a whole bunch of trainers though). I am 100% committed to doing everything I possibly can to do well and my absolute best for this competition. I have even offered myself up as a work-in-progress feature on www.athleticimagemagazine.com to be held accountable and know that people are watching me.

Natalie's diet interested me, as well with the concept of food combining and carb-cycling. I was also wondering if there would be any possible way of getting a copy of the food-combining chart?  Digestive issues are something I have been dealing with, so that would be a great help :)  The thought of carb-cycling is wonderful to me and also backs up so much of what I have read, but I was curious as to how her carb-up days went? I know you mentioned she ate fruit and pasta, I believe, but seeing as how you had mentioned that the carbs don't go so well with proteins, how was she combining on those carb-up days? 

I apologize for all the questions! I just would love any information that you would be willing to give! I most definitely plan to grace the pages of your e-magazine one day; I am just so darned committed to making this come true and to actually become one of the amazing women that I so look up to.

Your e-mag is fantastic and I am most definitely an avid reader and fan. I definitely look forward to hearing from you Doug. 

Jennifer

Although Vince Gironda had more impact on modern-day training methods than anyone else in the history of bodybuilding, you'll be hard-pressed to find a current-day trainer who knows his methods inside and out. In fact, many haven't even really heard of him. Ironically, though, many trainer use his methods and don't even know it. For example, have you ever heard a trainer say that you shouldn't train longer than 45 minutes? Gironda started talking about that over 40 years ago when he discovered how easy it was to overtrain. Ever use a preacher curl? Gironda custom-built the best one ever, and it was in his gym and a number of companies actually copied it. As well, although Gironda didn't invent the notion of food combining, he had done his own research on it and was talking about that as well decades ago. Gironda was way ahead of his time, but, unfortunately, never got all the credit he deserved. The best place to learn more about him today is at www.VinceGironda.com.

Sometimes, though, people are confused about how to apply food combining into a physique-competition-type diet, especially when you need to injest both protein and starchy-type carbohydrates even though they don't seem to digest well together for many people. Luckily, there's an easy answer.

Most people assume that you need to eat protein with every meal, and I haven't found that to be the case. Gironda found the same thing. In fact, I periodically employ a little dietary trick of Gironda's with the people I help. Every so often when we want to give their body a little surprise, we drastically cut down on protein for two or three days at a time, eating almost all vegetables and fruits. Surprisingly, though, muscle isn't sacrificed, and when you start back on a higher-protein diet the body seems to absorb and utilize it better – at least, that's what I found. That said, it's easy to understand, then, that when Natalie carbs-up every third or fourth day, she simply eats her carb-type meal, and her fruits, alone, with no protein at that time. She schedules this big carb meal usually in the afternoon at least 2-3 hours after her last protein meal, and 2-3 hours before her next one.

As for Natalie's progress – yes, I am very proud of what she's achieved. She's a beautiful, enthusiastic competitor who projects a positive image for women who  weight train. I hope that Natalie, as well as the articles about her, can inspire others to try and attain their goals sensibly and naturally....Doug Schneider

Di Pasquale's diet

Hello Doug,

I run a personal training business as well. I found it interesting that you use Dr. Mauro Di Pasquale's diet in your nutritional programs. I have had the privliege to train under the man and used his diet in its begining phases to help me compete.

I actually took second in a men's open Heavyweight class when I was 22 yrs old with the aide of the "pork chop diet" as it was called then.

Enough rambleing, I just started to train a few girls for figure and found that your approach was a no nonsense approach.

Take care

Chris

Although I would say that Vince Gironda's nutritional programs influenced me the most, Di Pasquale's work influenced me as well; I highly recommend Di Pasquale's books for those who want to learn more about this dietary approach. The fact that the man is a doctor and and expert in nutrition is reflected in the depth of information in his reading material....Doug Schneider

April 2006

Natalie, Vince, and other things

Hi Doug,

I’ve been following your story on Natalie Waples and I love it! What a breath of fresh air to hear that someone’s training routine and nutrition habits for competing are not so detrimental to one’s health! I’ve actually competed a few times myself (fitness model) and am curious if you have any suggestions/referrals to books, etc., to help me amp-up my training?

I know you’re a big advocate of Vince Gironda’s training techniques, so is there a "bible" of his training philosophies? Or the DVD’s that you have out – do those include actual training techniques and a program?

Thanks Doug (and Natalie for the inspiration!).

Jodi

I'm really glad you're enjoying the series on Natalie. In fact, it was precisely my goal to show that you can achieve fast results safely and naturally. The final installment will go live on May 1st.

As for Gironda and his training/nutritional methods, yes, I am a big fan. That's why I've created the two DVDs so far, and there will more than likely be more in the future. As for a "bible" of his methods, however, that's a little trickier. On the one hand, he did write a book in the '80s called The Wild Physique. It's no longer in print, but copies can be found on the used market and elsewhere. It's good; in fact, it's better than almost all the physique-training books on the market. But it does not tell you everything that Gironda was about. For that, you have to go to his original courses, which are available through Ron Kosloff at NSP/Research Nutrition in Detroit, USA (phone number: 313-372-1807). Of those, The Vince Gironda File: Vol.1 is, by far, the most valuable. However, it's more of a series of Vince's ideas than an cohesive program. Then, there are all his other courses which have valuable information too. But again, not one really sums it all up. You kind of have to get it all, frankly, and then put it together yourself. That's what I've been doing over the years.

That's also why I created both videos, particularly the second one, The Vince Gironda Exercises (and More!): Vol. 2. In Vol. 2 we not only show various exercises, but routines as well, which are straight from the courses. We did that to allow people to finally see on video what he described in words. The response to it so far has been tremendous....Doug Schneider

Love your DVDs

I love your DVDs. I just watched your Vince Gironda ones and I can't believe how much I learned. I can't wait until the Mindi O'Brien DVD comes out.

Christine

I've been involved in two DVD projects so far, The Vince Gironda Exercises: Vol.1 and The Vince Gironda Exercises (and More!): Vol.2. Both of these are available through our "Shop" section. Although these DVDs were not made under the SeriousAboutFitness.com "banner," I'm very proud of these DVDs and have included them in "Shop" because they're absolutely jam-packed with some of the most informative training advice you'll find anywhere that's suitable for both men and women. Vol.1 actually features fitness champion Chantal Dicaire, whereas Vol.2 includes figure champion Christy Wolfe. Whether you are a person looking to compete, or just want to improve your body, there's information in there for almost everyone. Gironda really knew what he was doing; he was, as many have said, a man who was "ahead of his time."

On the other hand, All About Mindi 1, which features fitness champion Mindi O'Brien, will be the first DVD to come out officially from SeriousAboutFitness.com – that's because it is being made specifically for women, which is obviously who this site caters to. In it you'll find lots more practical advice; it will give you tremendous insight into the kind of training Mindi O'Brien does for herself, and it will also show you exactly how she trains her clients. All About Mindi 1 should be available in June..Doug Schneider

Natalie and cardio

First off, I would like to say I love your site. As for reading the articles about Natalie Waples, I find them very inspiring as I do see her at the gym.

In your articles you say that she only does cardio on non-weight days. I work out at the gym 5-6 days a week and every day that I’m there she’s doing cardio. What gives?

Thanks,

Sherry

I put most of my thoughts about cardio in Part Two of the "Natalie Waples: A Two-Time Figure Champion in Just Three Months" articles. In that article I said this: "Something some people find odd is that I’m not a big believer in using cardio for fat loss….when it comes to losing bodyfat I feel that nutrition is far more important than doing excessive cardio. Also, I find excessive cardio breaks down muscle tissue – something we were certainly trying to avoid, since we were working so hard to build muscle up – and people who do too much cardio also tax the recovery ability of their body and deplete their hormone levels." As well, I also mentioned the following: "Still, I believe that cardio is good for overall health, and Natalie likes to do cardio for her health and well-being."

One thing that’s important to realize is that there is the specific training one does to compete in a figure competition, and there’s the training one does for overall enjoyment and health – it’s not always the same, which may surprise people. As well, it’s one thing to get on a stage and have an amazing physique, but that doesn’t always mean amazing health. Doing regular cardiovascular exercise can certainly help you out. Plus, as I mentioned, Natalie actually enjoys this type of exercise.

So, you are likely seeing Natalie now, which is just at the end of winter. It’s been five months since her last competition, about three months before her next competition. Yes, she’s doing cardio fairly often, but mostly for her overall health and well-being. Furthermore, as you likely know, in the wintertime in Canada it’s tough to get decent cardiovascular-type exercise unless you do a winter-specific sport – therefore, most people are either inside doing nothing, or at the gym exercising their hearts there. That’s precisely what Natalie does; after all, your health is your most vital asset.

However, over the next couple of months you’ll see those priorities change. Although we would never do anything to jeopardize her health, we will juggle her training around so that we maximize muscle mass and minimize bodyfat, which is what you need for a figure competition. Her cardio will be tailored so that it doesn't jeopardize muscle mass, and since it will soon be summertime, she'll also be doing things outdoors. Then, after this year’s contests are over, she’ll likely switch things around again to do what she likes to most, and to maximize her health….Doug Schneider

March 2006

Great progress, but...?

I really like Natalie Waples' look, but did she really make all that progress in three months' time?

Tara

As I mentioned in the first article, Natalie was in quite good shape when she approached me to help her. However, she needed to gain plenty of muscle, lose fat, and basically transform her look from being a woman who looks good in a bathing suit to one who can compete effectively in figure competitions. So, yes, she really did make all that progress within three months....Doug Schneider

Wonderful Waples

I think Natalie Waples looks wonderful – feminine, sexy, and athletic. Keep up the great work, and thank you for the interesting articles about her.

Janice

Getting great legs