Supplementation - Important for Figure, Bikini?

So many women (and many men) fail to realize that supplementation is not only associated with bodybuilding. What I mean is, supplementation should be a part of every [healthy] person's diet, especially competitive athletes and gymrats of all levels. A basic diet that includes adequate levels of healthy fats, complex carbs, and quality proteins would be more than sufficient for an average human being; however, if that average human being is spending upwards of forty-five minutes doing cardio, lifting weights, stretching, and undergoing fasting periods, low carb diets, and manipulating macronutrients for physiological responses - THEN - supplementation is key!

As many of you know, I'm a huge proponent of marketing and publicity, but in addition to that, I'm also one to consistenly point out, that all of the champions featured on FigureBikini.com are role models to countless women throughout the world! It would serve two key purposes - marketing and awareness - for these champions to speak to key issues, such as what supplements to take and/or which products to avoid. I just found a great video, featuring Abby Clark. It's short and to the point; I highly encourage you to take a look.

Supplements are not exclusively in the realm of bodybuilders, and people need more guidance than that found in glossy magazine ads. You don't have to lie or even exagerate, many of the readers would be eternally grateful to you for just sharing what you already do. There's so much crap in the magazines that even the articles contain footnotes to the ads! Few articles cite juried articles or [reputable] clinical studies. Do you ladies know how many men waste their money on Tribulus-based supplements to "jack their testosterone?" Guess what -- there ARE NO STUDIES that indicate these results. It's not that there's few - THERE ARE NONE! The fans need you, they need your honesty! It's you they want to look like - why not offer a hand (and help your own career while you're at it)?

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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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! :)