Zoya Ghamari - Texas Muscle Goddess

Name: Zoya Ghamari
Age: 30
Ht: 5.8"
Contest Weight: 128
Regular Weight: 135
Hometown: Tehran/Iran, live in Dallas, TX

"I never thought I'll be able to get on stage and compete in something like that. I always thought getting that dream body is out of reach. I have worked out the past 12 years but never show level. I am a workaholic and the first time I decided to compete I was drowned in work and my mother just got diagnosed with colon cancer. I needed something to focus on beside my wok and my issues so I knew at that time It's time to do something for me and I challenged myself 5 weeks out from Europa Dallas super show to do my first show and I placed 3rd in my class! It was an amazing experience and I got the best butt I ever dreamed to have in 5 weeks.

I am thankful for my great friend and IFBB pro Judge Debi Stern for starting and guiding me through and standing by my side everyday through each show! She couched me how to walk, what to wear and what not to do since this has been a major money making business for a lot of people and we all want to come first. So she helped me to stick with the basics and not fall for the gimmicks.

I picked out my first suite at Sex Shop and tailored it to fit my body myself and after that I have used Beach Bunny Brand suits since its very unique and great quality.

My regular diet is not as clean as it should be since again I work a lot and I go too many hours without eating but I try to do shakes and yogurts and nuts to substitute missing meals but when I plan ahead I do plenty of grilled chicken and steamed vegetables from already prepackaged section of grocery stores.

I am training right now slowly to get ready for Europa super show Dallas again since that was my first great experience."

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Editor's Note

The physique world never ceases to surprise me. There's such a great diversity - both in terms of cultures, as well as physiques. And I can never seem to speak enough on my admiration of driven, self-made people. Zoya Ghamari, is without a doubt going to be a threat in 2012. Her goals are realistic, but her approach is calm, measured, and strategic. There's no rush to peaking, but this Dallas-based, self-diagnosed workaholic isn't going to be sitting on her laurels either. She's been training over a decade (though she humbly points out -- not for the stage). Nonetheless, when you train for 10yrs+, you KNOW YOUR BODY, and these key insights are invaluable in physique competition.

I also want to put something out there to many of you chasing those class wins and overall titles because not getting them -- isn't the end of the world (especially in Bikini & Women's Physique). Keep in mind that if you can break the Top 5 in a lineup 15 deep -- or the Top 10 in any lineup over 25 deep -- then you've made a huge IMPACT on that stage!

As Zoya said -- she challenged herself -- 5wks out, and she took a 3rd place. To be battling it out amongst the Top 3 (or Top 5), believe you me, the "winner" and "runner-up" are VERY AWARE of who you are and how dangerous you can be to them. I know Zoya will succeed, but I really wanted to commend her for finishing third on her debut -- that's wonderful!

Best of luck to you in 2012, and thank you for taking the time to speak to us, here, at FigureBikini.com!!!

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It's Never Too Late!

Name: Camille Wierzbicky
Age: 45 years old
Height: 4ft. 10 in.
Contest Weight: 90lbs.
Regular Weight: 103 lbs.
Hometown: Queens, New York

"I was not very athletic when I was growing up. I started cardio when I was about 23 years old and the first gym that I joined was considered a hardcore gym with the lifting and banging of weights. At first it was quite intimidating but after working out for a few weeks then I grew to love it. Seeing these big muscular guys working out and seeing all those pictures of bodybuilders that were hanging on the walls that really inspired me to exercise regularly. One photo in particular inspired me the most which was a photo of Racheal McLish, she made muscles on a women look beautiful and at that point I knew that this was something that I wanted to achieve. I watched and learned how to exercise properly from the guys at the gym because most of the time I was the only girl in the gym. They took the time to show me the proper way to lift and how to maintain the proper form. From this point on I really loved weight lifting.

I always wanted to enter a figure contest. My first contest was at the age of 44, I entered the Brooklyn Contest NPC/PRIX and I placed second in my class. This was a great accomplishment for me to achieve. My second contest was in June of 2011 and at time I was also picked to be in Oxygen Magazine, Future of Fitness.

I am pretty clean with my eating habits and I do eat six small meals a day. I may go treat myself once in a while; I like chocolate and ice cream. I ‘am a personal trainer because I love to help people reach their goals and see the transformations that they make. My family and friends are very supportive they may not understand me sometimes but they try, especially with my eating habits. Along the way I have had great inspiration around me, from other trainers and people in the gym that I see every day. Their support is what keeps me going to the gym. My plans for 2012 is to keep training hard ;enter some more contests and help other people achieve their goals. But most of all to stay healthy and happy."

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It's Never Too Late
by Christian Duque (Editor's Notes)

I think it's great to see a competitor take the stage at 44, but not merely for the age alone. Anyone could get on stage, but to look like you can WIN, coupled with the age -- that's a major achievement. To be able to compete against people 10yrs your junior -- or even half your age, and to be able to do battle -- that's a milestone. And you KNOW you're doing battle when you take runner-up; you know if you're placing Top 50% -- you're doing battle. If there's a class of thirty women and you take Top 10 -- consider yourself a winner!

Camille brings a great physique, including quality, feminine muscle, nice suits, and a real desire to succeed. I hope she stays in touch with the site, and I'm eager to hear what show(s) she plans on doing in 2012. Best of luck & thank you for taking the time to appear on FigureBikini.com!!

Perceptions & Actualities

I've been in the Lansing area for about four years, and in that time I've trained a number of facilites. As a guy that lifts heavy and loves bodybuilding, I know my days at most gyms are numbered. But during my experiences at these facilities, one thing I've noticed, is the standoffishness of many off-duty competitors and their wannabes. With the men, ironically, you see it less. But with women, as is usually the case (from a man's perspective), the degree of indifference seems to peak at alarming rates.

I know it can't be easy being a women in the gym - I know because I myself have written about. To be stared at, hit on, to be talked about, to (often times) be disrespected, who wants that? But what about the times that [respectful]gym-goers are friendly? What about the times people are just trying to be nice and they offer a greeting, hold open a door, or just smile? What then?

I for one usually get annoyed when my heart's in the right place and I'm just trying to be nice -- and I get either ignored or brushed off. It sucks! However, there's always a story behind the story, and what better way to get a grip on this issue than to go to the champions themselves. Is the indifference intentional? Is it malicious? Are the folks in the question simply in the zone or on a schedule? Let's see what the ladies have to say! And as always -- thanks for reading FigureBikini.com ("Like Us" on Facebook / "Follow Us" on Twitter)!!

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"I am typically in the zone during my sets and am very focused on me and making each rep countnor each second count in my cardio. In between sets or moving around I generally tend to smile politely, wave, and carry on. I think that people take confidence, focus, and intensity out of context sometimes and are assumed to be "snooty". Yes, I listen to my music loud and therefore can not hear someone but you can read a lot from body language and eye contact. I also work as a personal trainer so I want to also be approachable and professional however I have received tons of compliments from men and women that I inspire them when they see me train hard.

So at the end of the day it's all about having the right attitude and finding the balance of staying focused on your task at hand and being humane and considerate to others around you.

From a married woman's perspective having your earphones on and walking around with a mission in the gym typically keeps the guys from hitting on you. This helps me in avoiding any uncomfortable contact with dudes trying to pick up chicks at the gym.

I am a busy person, just like many people who workout so getting in and hitting my workout in an effient time is very important. I don't care for long conversations with anyone while I am trying to workout. It's really no offense or mr trying to be snooty, it's the only way to get my work done!"

Abby Clark
NPC Bikini Champion

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"I was once one of those girls that stuck strickly to the cardio equipment until I found out how weights can change and sculpt my physique. If a woman (or man) approaches me, I usually take the time to chat with them if they have a question or want to say a quick"hello". However, if they want to get into a long conversation, I tell them I am up for continuing the conversation after my lift, especially if they want to join me for cardio! lol If I have my headphones on and am in "the zone," I will acknowledge them and shoot a smile but get back to work :) I find it easier to help a woman with questions and have a quick conversation than I do with guys in the gym. Guys either will talk and talk and talk or they will look at me and probably think "Theres a girl in the weight room?" Haha I am usually one of the only females hitting the weights with the boys."

Jamey Peters
NPC Figure Champion

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"For the most part I will make time to talk to people..but most of the people who are in my gym to seriously train aren't talking to anyone either. I don't usually get bothered until I'm getting ready for a show (and in most cases, everyone is cranky when they're dieting!lol)"

Karly Woodle
IFBB Figure Pro

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"I get stopped in the gym all the time and I love it. Motivating people is part of why I got into competing in the first place, and as a personal trainer helping people in the gym is what I do for a living!"

Carolina Granados
NPC Bikini Star

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"For the most part I try to keep to myself. The gym that I train at , Armbrust Pro gym , there are a lot of other competitors that train there so they are all in the same boat of training and dieting. There's a great level of respect there so u don't get bothered much. If someone comes up I just try to make my Answers quick so I don't get my training off track!"

Marilena EchoHawk
IFBB Physique Pro

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"I love to have short conversations with people in the gym but if it turns into a long conversation i try to drop hints that I need to get back to my training. There are a couple people I know will talk my ear off so I usually give them a smile but try to avoid any talking until I'm finished with my workout. I've had a couple people tell me I come off as "stuck up" in the gym probably because I'm all about getting down to business. Outside of the gym I'm a completely different person."

Miriam Looney
NPC Teen Champion

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"Because I am a trainer, and always in the gym, lots of people know me and make coversation with me all day long. I always smile and chat as much as I can while staying focused on my workout or my client's. It's important for me to have a positive energy always surrounding me, so giving people a smile and a "how are you?" can really brighten a person's day! The gym is a positive experience, so being snooty to people is not my style, unless they've been rude to me 1st!

Close to a show, yes people do come up much more often with a "You look great! What have you been doing?!" And they'll try to chat and pick my brain about diet, but they are respectful knowing I have work to do!"

Laura Ridings
NPC Bikini Star

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"For the most part, I keep to myself. I am in the gym to train and reach my goals, not socialize...I tend to have the "leave me alone" aka "bitch face" look and body language. A simple "hello, how are ya" is one thing...a long winded social session is quite another.

If someone approaches me and compliments me or asks me a question, I am more than willing to offer any help that I can, but I am usually on a tight schedule so I try to keep it short and sweet. When another woman goes out of her way to comment on my physique or ask about weight training, I will always take the time to talk to her or show her something cause I would like to save everyone from the wasted years of being a cardio bunny and never seeing the progress I wanted. If I can help more women step in the weight room, build self esteem and confidence than I am all for it!"

Nicole Gray
IFPA Figure Pro

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Make Some Noise for Karrie Midwood!

Name: Karrie Midwood
Age: 30
Ht: 5’4”
Contest Weight: 112
Regular Weight: 130
Hometown: Federal Way

"It has always been a dream of mine to compete in figure. I remember the very first time I saw a figure competitor working out at 24 Hour Fitness. She was toned and muscular with great abs. I thought it was so cool how weight lifting and cardio can completely transform your body. From that day forward, I learned that you can be proactive in the shape of your body and that there are other options then liposuction and cosmetic surgery. I got a job working at 24 Hour Fitness when I was 19 years old and started learning the ropes of the weight lifting world. I have been hooked ever since.

In March of 2011 I decided that I was going to live my dream. I joined Construction Zone for my nutrition and Save Fitness for posing. Construction Zone, Pete Grubbs, did a great job with my nutrition. He helped bring me in 2nd place for my first competition, WA State Open, and 1st place for my second competition, NW Championships. I could have not done this well also without joining Save Fitness, Tanji Johnson. She really helped me refine my posing and gave me the diva confidence to get on stage and present my body in the best possible manner.

As all competitors are aware of, you have to have a great support team behind you as you embark on this journey. You hit many ups and downs along the way and it is important to have a team of supporters to catch you as you fall and push you back up. God has been my rock and foundation along this journey. He has given me the ability to push past my inner being and has given me the discipline to push beyond what I think my limits are.

My mom, Karen Bartels, was my number one fan club. She really helped me keep my eye on taking home the trophy for first place. My friends were really supportive and encouraged me to keep going when I said I wanted to give up. My boyfriend at the time, Doney Dawson, was really supportive during my second competition. He would send me pictures with a trophy on the mantel to keep me motivated. When I was struggling with my meal plan he helped me come up with new ways to cook to make the food taste better. This really helped me to be successful with my meal plan and not cheat. I am extremely appreciative of all my friends and family and really want to thank them. I could have not have done it without them in my corner.

As for me and the future of competing, I plan on doing the Emerald Cup in April. This is their 30th year anniversary and I think it would be fun to partake in their celebration. I am currently 14 weeks out from competition. This is the peak of the buckle down and grind time which means I am back on my meal plan and more focused than ever. My meal plan consists of white meats such as chicken, ground turkey, and fish and good quality low glycemic carbohydrates such as oatmeal, yams and red potatoes and all the vegetables I can think of. I am excited to see what I can accomplish in the 2012 season and look forward to being a tough competitor."

Karrie Midwood

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Editor's Notes

Ok... I've been waiting for this feature for a while, but I knew Karrie would come through, so like with some of you, I kept the pressure up. Check out this truly amazing champion and tell me it wasn't worth it?! And what's up with Federal Way? Is this like the new, big secret in the physique world? Do you people do anything but diet and train out there? lol

But it's really cool to see that this wonderful physique didn't come without a lot of sacrifice, an amazing team, and a great support system. Thanks Karrie - I am truly grateful that I was able to include you on FigureBikini.com!

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Editor's Updates

I'm super stoked to let everyone know that we have an easier way for you to check FigureBikini.com on facebook -- just go to http://facebook.com/FigureBikini and there you are. You can also press the "Like" button on this very page (provided you're logged into fb). As of the last time I checked, our page is upto 462 likes!!!

Also, Hunnika Rodriguez will be on the cover of our Official Twitter Page and Abby Clark will be on the cover of our Facebook page until this time in February!! I hope you can "like us" on Facebook & "follow us" on Twitter. Thank you to all for your continued friendship, participation, and support!!!

Christian Duque

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Laura Ridings - Future Fitness Model

Name: Laura Ridings
Age: 24
Height: 5' 00"
Contest Weight: 100
Regular Weight: 109
Hometown: Chicago, IL

"I first started training for my shows late July and trained for 12 weeks before I hit the stage in Ottawa, IL at the NPC Continental Championships. It was my first show and I placed 3rd. I hit the stage 2 weeks later in Milwaukee at the NPC Badger State Championships and took 2nd place.

My diet consists of 6 meals a day. For the most part, I alternate between carbs and fats paired with around 20 grams of protein at every meal. I make sure my carbs fall post workout whether it's cardio or strength training. It's all about timing everything correctly! My 6th meal, which comes right before bed, is just protein. A typical day for me looks like this:

Meal 1: 6 egg whites with 1/2 c oatmeal
Meal 2: Ground sirloin with 1/3 avocado
Meal 3: 1 scoop Isopure protein shake with 3 oz sweet potato
Meal 4: Chicken with 10 almonds
Meal 5: Tilapia with MCT oil
Meal 6: 6 egg whites or 1 scoop protein shake

I mix veggies in with every meal, along with many spices to keep my meals tasting great! I love to cook!

I'd like to thank my coaches Kelly Keiser and Donnie Schladt for helping me with my diet and posing skills I needed to hit the stage for my 1st season! They are great fitness role models to follow! A big thanks to all my family, friends and clients for being so supportive and patient with me throughout my training season. Hard to believe, but I can get cranky while dieting ;-) A big hug and thank you to Dan Keller and Bob Whitney for their excellent photography skills during my training season. I thank all of the above for traveling to my shows to cheer me on, and for giving me the confidence I needed to rock the stage in 2011! I'll continue to keep them cheering and proud in 2012!

I will hit the stage again in May 2012, but this time I'm moving into the Figure category. I am hoping to qualify for Nationals, and I will be at Jr. Nationals in Chicago. Should I not qualify, I still plan on competing at Jr. Nationals, but in the Bikini category. My dream is to do some Fitness Modeling, so I'm hoping 2012 is the year for me

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Editor's Notes

It's great to come across an athlete that has her diet down to a science, whether it's counting out ten almonds - or - eating just one-third of an avocado. This kind of meticulous attention to detail, reminds me of the old stories of Rich Gaspari, weighing all meals (cooked & cooked) and chatting the body's responses to diet. I also appreciate the fact that Laura isn't just strategic with what she eats and how she trains, but that's she also keen to the fact she may do better in a different division. We've seen champions like Marilena EchoHawk make the move from Figure to Physique (earning her a Pro Card), and we've also heard hints that Carolina Granados may also move from Bikini to Figure. It's a very smart move (whenever possible) for athletes to try their luck (or bring their best) to different forums and markets. I wouldn't suggest a bodybuilder go figure b/c this would mean losing a lot of muscle; however, a Figure star is in a perfect position, as she could conceivably alter her body for Bikini, Physique, and still conceivably come back to her original Division. If the Figure star in question has a background in dance and/or gymnastics, she could potentially even walk onto a Fitness stage as well. If you're a Figure or Bikini competitor - the sky's the limit!

Finally, I think that Laura has some pretty realistic goals for herself. I mean look at her physique! Look at her diet! She could easily be a national - if not, pro - champion, but her goals are humble and clear-cut. I think photographers like Dan Ray, Per Bernal, J.M. Manion, Jeffrey Sygo, Eric Beach and others would love to work with her. I also think that Laura might do even better if she were a part of a major network, like Tanji Johnson's Save Fitness or Team Bombshell -- just an idea. She's already made a pretty significant dent on the circuit (largely on her own), imagine what joining a family of competitors, coaches, nutritionists, and trainers could do for her - and for anyone on the rise.

But as usual, I really would like to thank Laura Ridings for taking the time to appear on FigureBikini.com -- and to congratulate her and her support network for having made a lasting impression on the sport and on us - The Fans!

"You haven't seen the last of me!"

Hello, my name is Shala Singer. I would like to share with you some of my struggles that I feel have made me much stronger. If you are going through tough times, keep your head up and keep going. "This too shall pass".

I won my pro card in 2010 at the Team Universe, Figure class A. What a dream come true!! I will never forget that feeling. It was truly one of those indescribable moments that literally took my breath away.

I went on to compete in two pro shows. The first was the Border States in California and then I finished up the year at the Kentucky Muscle. Kentucky was pretty special to me because only one year earlier I was on that same stage as an amateur winning my class in only my second show ever. I had been on a mission to earn my pro card and as many of you do on a daily basis, I ate slept and breathed FIGURE! It was my LIFE.

That all changed on July 23, 2011. My husband and I went out to eat for my weekly "cheat meal" and then came home to watch a movie. You know, the typical wild Saturday night of a figure competitor, lol. When we got home I started having really bad abdominal pains. I took some Tums and tried to lay down but it just kept getting worse. By 3am I was in tears and my husband knew it was time to go to the ER.

I couldn't even stand up when I arrived so they put me in a wheel chair and took me straight to the examination room. After a series of scans and x rays, they admitted me for an abdominal blockage. My stomach was so distended and painful that they inserted an NG (nasogastric) tube. This is a tube they insert through your nose that goes down into your stomach to remove fluids and gas. It was pretty unpleasant. I was kept in the hospital for 4 days. During this time not only were they sucking stuff out of my stomach with this tube, they were also using it to pump in this nasty stuff called "Go Lightly". Now, if you have ever had a colonoscopy you know what that is and I am going to skip the description. Let's just say that "Go Lightly" is NOT a good name for it. Anyway, I had not eaten since Saturday night at dinner and was getting weaker by the day. I was sent home Thursday morning and told to keep drinking the "GL" and stay on a liquid diet until the following Monday when I was scheduled for my colonoscopy. I was still having the severe pains but they basically told me to go home and "go to the bathroom". After 4 days in the hospital, this was their only diagnosis. Well, needless to say I ended up severely dehydrated and back in the hospital that Saturday night. When I arrived they needed to get the fluids and potassium into my system so quickly that they used a 16g needle. I am a pretty small person and usually need pediatric needles.

The colonoscopy turned out normal. That would have been great news however I still had the severe pain and there didn't seem to be any explanation. My husband and parents decided to take me to Indianapolis to see a different GI doctor and get a second opinion. At this point I was down to 95lbs and could not eat solid food. They were starting to get extremely worried, as was I. The new GI decided it was my gallbladder (even though the test was inconclusive) so on September 9th I had my gallbladder removed. I was sent home that same day after surgery and when I woke up the next day I was terrified when I awoke to the same pain I had been experiencing for the past 2 months. My mom reminded me that the nurse had told us it may take a week or so to really be able to tell a difference so I stayed optimistic and prayed everyday that the gallbladder really had been the cause of this nightmare. A week later I went in for my post op check with my GI, he was surprised to see that I was still in so much pain and that my stomach seemed to still be distended. I was sent over to the hospital for an x-ray. After the scan I went to the lobby to wait for them to tell me that it was ok to go home. The x ray technician came out and told me that the radiologist wanted me to go to the ER immediately. That night I underwent an emergency abdominal surgery. When I woke up I had a drain coming out the side of me and I was informed that they had to take out my appendix and that my infection was so bad I would need to be in the hospital on IV antibiotics for the next 10 days. That 10 days were some of the scariest of my life.

While I was there I don't think I was alone for even 1 minute. My family was so supportive, they never left my side. The girl in the room next to me was not as lucky. She had been there for 3 weeks and was all alone. She was facing a surgery that they were not even sure she would make it through, but she was one of the most upbeat and positive people I have ever met. Every time I passed her on our daily hall walks, she was always so concerned about me. She told me I was like a little angel and I made her smile. All that she was going through and she was worried about me. I will never forget her.

After 10 days I was released to go home. When I left the hospital I weighed 85lbs. I was put on a puree only diet for the next month. At first I was so depressed and had a "poor me" attitude. When I looked in the mirror I did not even recognize myself. The muscle that I had worked so hard to gain had now become legs and arms that looked like toothpicks.

After about a week I decided to snap out of it. I was blessed with a second chance. I pulled through these surgeries and even if my food had to be blended I was still able to eat and I could still make healthy choices. My mom bought me a baby bullet and I started to make my egg whites, oats , sweet potatoes, green beans and chicken all in the form of baby food. I started to see my nightmare as a blessing. Up until this point I had definitely been guilty of taking my health and the ability to train how I wanted for granted. Along with not always being as grateful and caring to my family as I should be.

This experience was like a HUGE slap in the face for me. Even though the exact cause of all of this was never identified I do believe everything happens for a reason and God used this to really wake me up. I t has helped me see things differently not only with my training but with my family, friends and life in general. I feel so very blessed that I have made a full 100% recovery. Besides a few battle wounds (scars) I am as good as new. At first I thought I would be self conscious about my scars, especially since in figure EVERYTHING is seen, however I now look at them and am reminded of what I went through and how strong I am for coming out of it.

You haven't seen the last of me and I am looking forward to sharing my journey back with you! Thanks so much for reading :)

Shala Singer
IFBB Figure Pro

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Editor's Note

There's no clever way to start my commentary, all I can say is "I love you" to Shala, as well as her husband and her family - I love you all. I love Shala for having a heart of steel, for not giving up, for taking the time to share her journey (which continues as we speak). I want to thank her for her candor, for talking to us about how blessed she was, about introducing us to the girl in the next room - whom I'm sure was genuinely touched to have known Shala.

I want to express love for her husband, who helped her up until the point she sent me this work. He proofread it for her and I'm sure (as you can read from her own words), that without him by her side, this journey would have been much, much harder to undertake.

And to Shala's family. How many families would be by your side to get through something like this -- only to ultimately try to get you off the stage, out of the gym, and far from your dreams? To have a family that's got your back is truly a blessing, and I'd bet my life's savings, that Shala's family wants to see this IFBB Pro go back and kick some butt -- if kickin butt is what's in her heart.

People don't often express love for others - especially not for strangers, but Shala did something very valid here, she did one thing which most champions never would. She shared with us - perhaps - her weakest, most fragile moment, and she's given us a real look at the fight that lays ahead. I HAVE NO DOUBT WE HAVEN'T SEEN THE LAST OF HER!! THANK YOU SOOOO MUCH FOR YOUR COURAGE AND FOR SHARING YOUR STORY HERE! THERE'S NO FONT SIZE AVAILABLE THAT COULD EVEN BEGIN TO CHART HOW WONDERFUL YOU, YOUR HUSBAND, AND YOUR FAMILY ALL ARE! :)

Wedding Bells & Updates

Not too long ago, Janessa Mitchell did major battle at the 2011 NPC Texas State Naturals - taking a strong class victory, which she had to wrestle away from two dozen other competitors. And while the sky's the limit the for this great champion in 2012, I wanted to take this opportunity to congratulate her on getting married!

I saw the news on a Facebook update, with many well-wishers lining up to drop kind words. I'd like to thank Janessa for all her help with FigureBikini.com and wish her the very best - in life & on stage!

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A Huge Thanks to Shannon Dey's Team Bombshell, as well as friends like Ruthie Harrison and Abby Clark for making yesterday our most popular day in the site's eight month history! We logged in over 1,000 hits for the day. I can't wait to see what 2012 brings, and I know that I will continue to see great physiques, as well as classy champions from Team Bombshell!

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Abby Clark -- "I just FOLLOW THE PLAN!"

Name: Abby Clark
Age: 26 Years Old
Height: 5’6 ½”
Contest Weight: 124
Regular Weight: 132
Hometown: Charlottesville, VA

"As a personal trainer and athlete, competing in a physique competition was always a dream of mine. In the fall of 2010 I decided that I needed to make my dream a reality. I began training for Bikini on my own and with help of my husband who is also a trainer and nutritionist. I set a date and committed myself to it.

My first show was April 2nd 2011 at Tanji Johnson’s Vancouver Natural Championships where I placed 6th. I was disappointed with the results, but it did not discourage me to keep going and improving. The following weekend I competed at the Big Sky Championships, a national qualifier, and placed 2nd among some amazing women! I then went on to WIN my class at the Empire Classic a few weeks later.

For the 2012 season I plan on competing on the East Coast and bringing a tighter and leaner body to the stage. My first show is March 31st in NYC, followed by my first National show in Pittsburgh on May 5th. I am very excited to be a part of Team Bombshell and I know I will be bringing an overall better package to the stage by working with their amazing coaches!

My meal plan is now designed for me by my Bombshell coaches. I just “FOLLOW THE PLAN!” haha. An average day would include 6 meals a day, consisting of a serving of lean protein from whole foods like steak, fish, chicken, turkey, and egg whites with a quality carbohydrate or vegetable source. So an example breakfast would be egg whites, handful of berries in oatmeal with flaxseed oil. I also drink tons of water throughout the day.

I am so thankful for my amazing husband, Danny Clark. He has been my coach in all aspects since the beginning and my biggest fan. I truly don’t know if I would have had the strength to come as far as I have without him. I am also very grateful to be a part of Team Bombshell. They are the elite team in the industry and to represent them is an honor. My coaches, Shannon, Rob, Vanessa, and Gen are fabulous! Their tough love is what I need to keep moving forward. The girls on the team are amazing! They are all inspirational and sometimes when I feel weak I simply think of them and boom, I am back in action. Ruthie Harrison introduced me to Team Bombshell and I am so thankful that she has come into my life. I am blessed to have a family, husband, and best friend that fully support my dreams in such a dedicated sport!

I LOVE CJ suits! I will be wearing a new one with some fun upgrades for 2012 and I am so excited to see it! Thank you Cynthia James for making awesome suits that rock the stage!"

Abby Clark

Bonus!!

[From Abby] "I started a blog when I decided to compete to hold myself accountable. Not only setting goals for myself, but announcing these goals online helped me to stay on track. It's really cool to see how I have progressed over the past few months by reading older entries on my blog. It's a great reference for those interested in competing. I share nutrition, training, and lifestyle insight. Check it out at, www.thebikinicompetitor.com

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Editor's note

Again, I'd like to thank our guest, Abby Clark, for taking the time to share her story with us at FigureBikini.com. Also, make sure to check out page! As you all know, I'm very big into athletes marketing themselves, and I think today's guest is keen to just how important that is!

I also really love to hear about well-established competitors sharing in their knowledge and/or lending a hand to those coming up in the ranks. Today, the spotlights shines on Ruthie Harrison, who brought Abby Clark in touch with Team Bombshell (one of the most elite organizations in the physique world!). It's this kind of quality sportsmanship that bears the mark of a true champion.

In addition to a very polished physique, Abby is grateful (and rightly so) for what seems to be very a informed and experienced husband. How many competitors not only get that much needed family support at home, but also have a nutritionist and trainer at arm's length? Very cool.

It's good to hear how some people (those I feel are truly enlightened) process defeat and/or less than favorable placings. Some people will whine and pout, others may walk away from the stage indefinitely (if not forever), but the real workhorses -- they'll go back to square one and try again and again and again! Taking a poor placing means nothing! This is sport is about a constant battle with yourself, it's about having a strong nucleus (a team that preps you, that suffers alongside you). If you come to a show and gave it your best, who cares where the cards fall. In time, anyone that gives their all, will get what's coming to them.

I have all the confidence in the world, that Abby Clark (with her great husband, Team Bombshell, and friends like Ruthie Harrison), will go pro in no time! And I know I tend to say that a lot about the ladies I feature -- MAYBE THAT'S WHY I PICKED THEM IN THE FIRST PLACE! :)

Darielle Gaines - Protein Muffins

I just saw this gem of a video on IronMagLabs twitter account and I can't recommend enough. I think it's very important to have a menu of sensible sweet treats that pack a good amount of protein and slow-digesting and/or complex carbs. Fitness enthusiasts, like anyone else, crave some variety in their diet, but simple sugars or super-processed crap just won't do.

Leslie Barnett - It's ON for 2012!

Name: Leslie Barnett
Age: 29
Ht: 5'7
Contest weight: 124

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"I had always been the girl you see at the gym working out and doing cardio 5 days a week, but not going anywhere. I have had dream of competing for the last five years, but could never buckle down on my diet and training long enough. In January of 2011, I stepped on my scale and almost cried. I had reached 160lbs. At that moment, I thought to myself, " that is not acceptable and I need to do something about it." I decided then that I was going to compete and get into the best shape of my life. I hired retired Pro figure competitor Jenny Lynn and started on my journey towards the stage. I lost 30 lbs in 3 months and competed in my first bikini competition at the Tanji Johnson Classic, where I tied for 3rd place. I totally fell in love with the sport and competing. In June, I joined Team Bombshell, so I could bring myself to a new level. I competed in 3 more shows, never placing lower than 3rd and even winning the overall at the Night Of Champions!!!!

I plan on competing at the 2012 Emerald Cup and the Flex Bikini Model Search this year. I am also planning on competing in a national show in 2012, but I am not sure which one yet. I want to thank my wonderful husband for always being there to support me and give me encouragement when I needed it. Also, I want to thank Shannon Dey of Team Bombshell for helping me bring in my best physique so far! I hope to keep bringing something better and better to every show!!"

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Editor's Note

Big thanks to Leslie Barnett for taking the time to share her story with us, at FigureBikini.com. I think a great many people are hit with a huge dose of reality - sometimes out of nowhere. It's easy to become heavier without ever feeling heavy, but whether we intend to or not, whether we jump on a scale or can't fit into our favorite pair of jeans, at some point, reality just has this CRUEL way of sneaking up on you.

But Leslie Barnett was by NO means out of control; millions of women wish they weighed 160, but she knew she had the potential to shed fat, get lean, and not only that but take the stage. I'd like to wish Leslie the absolute best of luck, and I'd like to really emphasize how important support staff and a team is to a major athlete. Leslie has a great husband, an experienced coach in IFBB Legend Jenny Lynn, and she represents a very tight-knit organization, that is Team Bombshell!

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FigureBikini.com' founder, Christian Duque, reviews an excellent tasting whey protein isolate by IronMagLabs. What's really awesome about this product, is the fact it's sweetened with exclusively with Stevia, it's very low in carbs, very high in protein, and very affordable!

Below is Christian Duque's review in Spanish. What's great about FigureBikini.com is that while 80% of our hits come from the United States, we have a huge international audience - scroll down to the "Webstat" feature and click on it. There you'll see a map of the world and where all of our hits come from. You'll be floored to know how many people love Ashley Lemmons and Ruthie Harrison in Pakistan, Argentina, and South Africa, to name a few!

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Intra Workout Nutrition

Let's face it - the fitness industry is literally flooded with pre-workout and post-training bars, shakes, meal tips, and/or macronutrient-loading strategies. But to take it one step further, most articles and studies are based on the Men - from physique to bodybuilding. This site, however, is exclusively about the ladies (from Bikini to Bodybuilding) and what works best for them.

In today's article I'm canvassing more than anything else. I want to know what companies are making the products that today's biggest stars are using. But in a future article, I'm going to delve deeper in the portions, the timing, effects on insulin and other hormone levels, as well as whether these supplements affect the duration or intensity of workout sessions. But again, today I go to the champions and ask them what intra-workout supplments and/or whole foods they're incorporating into their sessions.

Keep in mind that these women are regional and national level competitors, they [stage] veterans, and if you're a novice, you should take baby steps. Rome wasn't built overnight. Also, I encourage everyone reading this article to send in their supplement selections either via email ( Christian Duque or via Twitter).

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"I use Fahrenheit Nutrition's 'Endurance' during my workouts. The melon flavor has to be my favorite! BCAA's are so important in my training. 'Endurance' allows me to train harder and speeds up my recovery for after heavy gym sessions. This is a staple in my supplement stack, especially during contest prep when I'm dieting down for a show & need that extra boost to get through those tough workouts. I usually drink between 25-35 oz. of water during workouts as well."

Ashley Lemmons
2011 NPC Nationals
Class D - Runner-Up

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"I only drink water during my workouts. I drink approximately 1 gal. I use MET-Rx BCAA's before training and that gets me through my workouts. I feel amino acids are a vital supplement whether you take them before, during or after training."

Tiffany Reffner
NPC Competitor

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"I recently discovered the huge impact a good pre-workout/energy drink has on my mental focus and physical ability in the gym. I have seen FAST fat loss since I started using ZipFizz energy drink mix in my water during cardio. Another plus is that it tastes so GOOD I actually want to do my cardio because I can't wait to drink it. Now that's definitely a good thing! ZipFizz contains no ephedra or other artificial stimulants, and has 30x the electrolytes of the leading sports drink! It is also very cost effective and easy to use. Check out their Facebook fan page: https://www.facebook.com/zipfizz.corp to sign up to win a month's supply free and to get coupons for $1 off! I am a sponsored ZipFizz athlete, so I can also attest to the great people at this company. They treat their athletes and customers very well and that's something I am proud to be a part of.

For a post-workout/recovery drink I use ALR's Chain'd Out for BCAAs. It has the ideal 2:1:1 ratio of BCAAs- Leucine, Isoleucine, and Valine for muscle recovery and anti-catabolic effects. I have had a noticeable decrease in soreness when I take it; and again, taste is a huge factor for me so I continue to use this product because of it's superior taste. I never miss my post workout drink since starting to use Chained Out!

Ruthie Harrison
NPC Bikini Champion

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"I use Champion Nutrition's Amino Shooter Core intra work out, daily. Whether weight training or even just cardio, I mix a packet in my bottle of water. I typically drink 30-40oz of water during a training session. Shooter Core contains essential amino acids that take only minutes to be absorbed and go to work. While I use it year-round, it's definitely a staple during prep when recovery is important while being in a caloric deficit."

Nicole Gray
IFPA Figure Pro

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***As always, a huge thank you to the ladies that make this page possible, from the amazing champions that contribute awesome quotes, to the many behind the scenes that drop me encouraging emails and give me kudos. I love training and I love bodybuilding, and I started this page b/c the ladies that kill themselves in the gym - they deserve some credit too! They deserve an equal share.

NEWSFLASH - not just anyone can do bikini! Figure means muscle. Fitness means flexibility and hand/eye coordination, physique requires patience (as even the judges don't know what they're looking for), and bodybuilding... that requires control - no not mind/body, more like mouth. SO MANY HATERS out there, from the wannabe commical like Chick (sorry Bob) to the downright hateful (message board trolls). Point is, the Women work real hard - and here - we give 'em credit :)

Like us Facebook (above) or "Follow Us" on TWITTER. Peace!

Great Article & A New Website!

I just enjoyed a great read and I know you will to if click here. The article in question is titled "Food Prep: The Key to Fitness Success," authored by NPC star Ruthie Harrison. In addition to the great story, you'll find a very well maintained site. Finally, what I loved about this article (in addition to the substantive quality), was the fact that Ruthie included high resolution photos of her meals, uplifting images, cooking tips, and a big shoutout to Team Bombshell!

Not bad - not bad at all!

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Congratulations are in store to Laura Ridings, who will be featured in the coming days right here on FigureBikini.com. She's just launched her website (LauraRidings.com).

This page has a crisp layout (not cluttered with apps and/or banners). It has great photos, an excellent biographical section, as well as an upcoming meals section, upcoming meals and workout sections, and a keenly developed Testimonials section. As you all know by now, I'm a huge advocate of self-marketing, and Laura and her online team have hit the nail on the head!

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Jessica True - Bikini Champion

Name: Jessica True
Age: 33
Ht: 5’5”
Contest weight: 110
Regular weight: 120
Hometown: Georgetown, Kentucky

My fitness journey began in 2002 when my marriage fell apart. I joined a gym for the first time in my life, looking to fill some of my extra time and as a means of dealing with daily stress & frustrations. My body frame is too little to hold the muscle needed for Figure, so I was excited to see the addition of Bikini. In April of last year I joined Team Bombshell and stepped on the National stage.

Some of my highlights are: 1st & Overall – 2009 Bluegrass Muscle Classic, 3rd – 2009 Kentucky Muscle, 1st & Overall – 2011 Southern Kentucky Classic, Top 15 – 2011 IFBB North American Championships.

My diet consists of:
Meal 1 – egg whites & oatmeal
Meal 2 – a serving of fish, sweet potato, veggies
Meal 3 – a serving of chicken, rice, fruit
Meal 4- a serving of protein & wheat pasta
Meal 5 – protein shake
Meal 6 – a steak salad
Meal 7 – a serving of ground beef & a slice of whole wheat bread

My plans for 2012 remain undecided at the moment. I have ordered a suit from CJ’s Elite and I’m thinking I will stay off the National stage this year. I’m contemplating doing some of the local shows that offer more media coverage. Stay tuned!

I would like to thank God for my health, my family, friends & boyfriend for their love and support and Team Bombshell for helping to create the best version of ME.

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Editor's Note

As usual, big thanks to today's star, Jessica True, for taking the time to appear on FigureBikini.com. Her resume is quite impressive, but one statement that really made an impact on me, was that of press. It's true! Local shows invariably mean greater publicity for the athlete - something to think about. Jessica is not only a champion on stage, but she thinks in terms of what's best for her career, and I think this is something that just should reach everyone reading. What's a bigger resume bump - Top 10 at the USA's - or - taking a class and overall win at a local show, that's going to get covered on RxMuscle.com (as well as the other sites), industry magazines, and possibly local tv and/or papers??

Another statement I liked from Jessica's feature, was the fact she felt her perfect fit was bikini. I seriously don't like seeing Figure competitors that have Bikini physiques (or vice versa). Each division is distinct.

I hope to see Jessica take the stage in 2012. I'll be sure to include her in some of our future polls and updates. As with everyone that appears on FigureBikini.com - the stage BELONGS to YOU!

[Ladies] Start Vlogging!

You know me... always naggin the stars to start blogging and vlogging - two easy, free, relatively simple, and highly effective methods to reach your fans - as well as get new ones - and - Market Yourselves!. This short, but entertaining vlog by NPC Teen Star, Miriam Looney, is a great way for you to get started.

Let's break down Miriam's video a bit. For starters, she's dressed in comfy clothes, she has a nice, well-lit background, and she seems genuinely interested in making the video. Remember, the more natural you are -- the better! Let's say you stutter here or there, or let's say you get a word wrong, SO WHAT? The last thing you want when it comes to vlogging, is to sound scripted. The fans see tons of photos, they read your features, they see you in the ads, but the vast majority have never met you - may never meet you. To see the stars in real-time, on video, that opens a whole dimension to the fan experience. When people see you smile, they hear about what you're up to, they'll begin to identify more with you.

Some Vlogging Ideas

*Shoot in the kichten! Perhaps you could make a nice breakfast, protein pancakes, protein shake (how YOU like it)
*A workout video - or - an intro video greeting from the gym.
Driving - just talking while you drive, some reflection(s) on your day.
*Supplement/Suit/Contest Reviews
*Advice and/or tips for ladies wishing to compete

You are all athletes, and many of you have insane physiques that will no doubt make any supplement line's day; however, you also have great personalities, like Miriam, and that you cannot capture in a photo or a magazine ad. I really hope, that only a few days into January, we'll see more of you blogging and vlogging.

Speaking of blogging, maks sure to check out Ashley Lemmon's brand new article "CURE THAT “HOLIDAY HANGOVER”