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Doug Schneider (right)
with Natalie Waples, a well-known fitness model who turned her talents to figure with
remarkable success. Doug is her coach. Doug also reads every e-mail that comes in, so if
you have something to say, say it now!
(photo October 2005 by D.Dave Paul) |
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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 dont have to. Over time, Ive 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 dont make that commitment ahead of time.
Admittedly, competing is tough, and its 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 youll 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 youll 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 wont deny that many people out there do use drugs
and some even promote themselves as "natural," but the people I help actually
are. Furthermore, theres nothing unnatural about their appearance. The only thing
surprising is how fast they achieve their goals and thats not that hard to do
if you know exactly what youre 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, its one that Im
going to answer, and Im 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. Dont
wait for anyone to help, because youll 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. Thats 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, dont 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, thats 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
Im 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. Its
"natural" in that it also shows up in food, particularly red meat. However,
based on my own experience, its also a supplement thats benefits have been
oversold since the results arent 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 dont benefit much from it at all,
including myself. As a result, I dont put much emphasis on it for the people I
coach. For example, no woman who Im currently helping uses it. As for your own
situation, I guess the only thing I can suggest is to try it if youre curious, but
dont feel like youre missing out on much if you dont....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 Bodybuildings
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 its the number-one thing to do, you should listen. Besides, its the right
thing to do. After all, the CBBF has had the same head judge for almost seven years.
Seven! And its 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 whats 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 Beginners
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 were currently debating even covering any event, and, I
suspect, theyre 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
theres at least one shot of every competitor there. In fact, when we put those
online, the CBBF didnt 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 dont 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, its almost impossible to believe since the coverage at those
shows is non-existent, but thats what happened. We havent 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. Theyre separate organizations and that just the
way it works. However, when I flip through the pages of magazines like Oxygen,
youll see quite a mix of IFBB and FAME pros in there. The likelihood for quality
exposure, then, seems about equal. In fact, theres a new Canadian-based organization
called IDFA who put on the Canadian Classic drug-tested events in Toronto and theyre
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 theyre 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 arent 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,
weve tried, and our past coverage of CBBF events is a testament to that. However, we
can only do so much. As you said, theres 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, its 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 hes 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 wouldnt
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 whats 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 didnt expect it at all. Its 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 dont care to know any more, so I cant even educate on the dangers of them
because I dont know. But I suspect many that use them dont 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 cant offer any sort of guidance
or education, I can say the same thing that I tell competitors who tell me theyre
thinking of using drugs. I simply tell them to ask themselves, "Why?" The ones
that realize that theres 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. Ill never forget what
she said to me last year "The day I have to use drugs to compete is the day I
quite competing." Shes a smart competitor, and she's still competing.
Finally, Im glad you found Nina Luchkas
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 youre 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; its 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 theyre 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," Im 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 doesnt guarantee
somethings not a drug, as Ill 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 whats in the new thermogenic products.
Frankly, I think theyre garbage anyway and I believe most dont even work.
Quite simply, you dont need them. (If some supplement company representative feels
Im wrong and thinks they have a non-drug-based product that actually works as
claimed, were happy to test it here. Go ahead, we dare you.)
However, glutamine and creatine dont fall into
the same category. Glutamine is an amino acid, and amino acids make up protein. And
although I wouldnt 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." Whats 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,
Im 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, Im 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, Ill
just say that something that significant should never occur ever! However, what
Im even more shocked about now is that the CBBF obviously didnt do much to put
safeguards in place so that it doesnt 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 couldnt 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 doesnt. Change happens when there are
people willing to speak out and say whats 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 theyre the winners. But when the winners see the need for a change, then
the organization should definitely be listening. Lets 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 Im not much of a weight trainer. Im one of those genetically endowed
with puny calves. Ive been doing calf raises for years (without weights) with no
results.
Im on my third day with your program and my calves
feel so sore. :) It must be working. Of course, I cheat. I cant do it exactly as
its laid out, but I figure I must be getting somewhere. Im 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 Im 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. Im confused who won the contest. Serena Cooper won, but
people tell me someone else did. I was there. So were you. I cant 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.
Im 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 Ive never seen anything like
that and its 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
youre not alone there its hard. But its thats point when
you do move forward that you know youve made progress. There's no easy answer for
how to speed that up, mind you.
One thing to realize is that strength doesnt
increase linearly (i.e., gradually every time you train). Instead, these
improvements come in steps. For example, there are times when Im stuck using a
certain weight for two, three, even four weeks then, one day, it goes up. Its
difficult to predict. However, if youre stuck for, say, four weeks, and it
doesnt seem like anythings 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 dont
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 its difficult to get your good form back.
The trick I like to employ to move forward is something
Ive been teaching Natalie over the last few months, and its something
Ill be writing about in future months since I'm training her still its
to use your mind to overcome these obstacles. When Im 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 its 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 Ive 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 didnt 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 Im sure that well 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 Ill try to address here.
Its 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 OBrien 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, thats 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 dont consider myself a personal trainer instead, I work
specifically with a select group of people where the goal is to attain specific results.)
Finally, Ill touch on your
thicker-in-the-midsection comment. Im 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 its 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 Ive
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
youd 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
Im 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
Natalies 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,
Ive been following your story on Natalie Waples and I
love it! What a breath of fresh air to hear that someones training routine and
nutrition habits for competing are not so detrimental to ones health! Ive
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 youre a big advocate of Vince Girondas
training techniques, so is there a "bible" of his training philosophies? Or the
DVDs 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 Im there
shes 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 Im 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 thats important to realize is that
there is the specific training one does to compete in a figure competition, and
theres the training one does for overall enjoyment and health its not
always the same, which may surprise people. As well, its one thing to get on a stage
and have an amazing physique, but that doesnt 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. Its been five months since her last competition, about three
months before her next competition. Yes, shes doing cardio fairly often, but mostly
for her overall health and well-being. Furthermore, as you likely know, in the wintertime
in Canada its 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. Thats precisely what Natalie does; after all,
your health is your most vital asset.
However, over the next couple of months youll 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 years contests are over, shell 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 |