More Muscle-Building Meals from the Stars!

Holland's Hot Greek Salad recipe:
Lots of fresh baby spinach
Chopped red onions
Diced roma tomatoes
Reduced Fat Feta Cheese
4 Oz chicken
I Can't Believe It's Not Butter Spray
1 Tbsp Extra Virgin Olive Oil PAM

Heat up a big skillet and spray a little PAM. Throw on the spinach, onions, and tomatoes. Add the Olive oil and spray a little butter. Only cook for a little. Take it all off and put it on your plate. Throw on the chicken it if it not already hot, add a little more spinach, tomatoes, and onions. Once warm, take it off and put it on top of your other spinach. Add the feta to top it off! Easy and delicious!

Update from Holland for 2013
"My plan for the next upcoming year is to continue to compete in Physique. I have a photo shoot in LA on Feb 9th! Then, I plan on entering the Musclecontest.com show on March 9th in Culver City! Later, I will compete at a National show, but I haven't decided which one yet. Currently, I am working on my muscular development and balancing out my body."

Please follow my facebook page! http://www.facebook.com/pages/Holland-Canter-Fanpage/254252268018193

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Paleo Turkey Meatballs and Squash Noodles!
These meatballs are delish enough to stand alone- I’ve even crumbled them over a salad…….mmmmmmmmmmmm.

YOU WILL NEED:
-1 lb ground meat (I say ground meat because ANY kind you want works. I like 99% lean ground turkey best)
-1/4 cup flax meal or almond meal
-2 egg whites
-2.5 scallions, chopped
-1 glove of garlic, minced
-1/2 TBSP dried basil
-1/2 TBSP dried oregano
- 1/4 cup low sodium organic vegetable broth
-1 large spaghetti squash (for the “noodles”)

Preheat the oven to 400. Put ALL INGREDIENTS into a bowl and get your hands in there. Mix it up well. This should give you at least 24 meatballs unless you’re making king sized meat patties (and hey that’s up to you!) and place on two baking pans lined with foil. Bake for 15 minutes or so- don't overtake as turkey dries out fast.

THATS IT!!!!!

Now to do the “noodles” you’ll want to turn the oven DOWN to 350 and cut the squash in half lengthwise. Place the cut side DOWN in a baking dish filled about 1/4 of the way full with water. Cook about 30 minutes then turn over and cook until the squash becomes soft all the way through. I do the poke test myself to check it. Then, using a fork, shred the squash so it curls out into “noodles”. Toss it with some no salt added or low sodium tomato sauce and add the meatballs.

And please follow my fb page, or my blog www.fitpaleo.com or www.alli-fitness.com

Judges and Feedback

Don't think of the judges as scores;
they're people, and you should try
to talk to them.

One of the most frequently discussed aspects of competitive physique sports is the judging. What's the criteria? Why did the competitors place this way? Were there lighting issues? Why didn't this person get called out? I mean the questions can go on for hours, for days; when you have someone that's worked twelve or sixteen weeks for one show, you get bet your bottom dollar that questions will abound!

But while many people are plagued with uncertainty, they don't know what to do about it. Sure you can mope around, your inner circle can lift your spirits, and you can re-think everything you did and what you think went wrong, but at the end of the day - only the judges can tell you why you got the scores and/or call-outs you got. No magazine, website, training guru, or posing expert can get into the minds of the judges on that day and tell you why you got the placing you got. So in this post I ask the champions how they approach the judges.

What works for them might not work for you, but it's worth a try! Remember, the judges are under no obligation to explain their scoring to you - in a just and fair world, every athlete should get that out of respect, but there just isn't the time nor the resources for that.

Remember, the early bird gets the worm. You need to be as proactive with understanding what the judges want, as with your training, nutrition, MARKETING, and supplementation. You bear a HUGE part in whether or not you're successful in the fitness industry. OK, so let's see what the champs have to say - and a big thank you to them for participating!

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"I always email the judges within a few days of the show. I attach my show photos, my name, placing and competitor number to make it easy on them when they go through results. I always thank them in advance for taking the time to review my photos and entertain feedback- if they respond I always send a follow up email thanking them again for their critique."

Allison Moyer

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"The best way to approach the judges for feedback is always in a professional manner. So take the time to write a nicely composed short email with your name, contestant number, which division and class you were in, and any specific questions you might have. Make sure to attach professional pictures from the show to the email so that they can refer to them. Judges look at hundreds of physiques and can't be expected to remember yours specifically. Include picture of a front, back, and side pose if possible. Also include your phone number just in case they would rather call you. Always be appreciative and accepting of the criticism they give you... after all, your goal should be to improve for next time. I would request feedback within a week of the show so that the judges still have their notes and the show is fresh in their minds. I definitely would not approach any judges AT the show or even over the phone. Sending via email provides them all the information they need and they can respond within their own time frame and not feel rushed. Remember to thank them after they reply!"

Candice Perfect

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"I think most of the judges are happy to give you feedback right after the show. Emailing with pictures is always a good idea too.

At some of the shows I've done the judges actually encourage you to approach them after the show."

Shala Singer

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"I will always wait until the photos are released on muscular development and then send an email to the judge with photos attached. At events, there are so many competitors, so a week later, they'll need photos to refresh their memory. I don't usually talk to the judges at the event because there is so much going on. They've had a long day and expecting them to provide immediate feedback in a crowded atmosphere may be difficult. An email gives them time to think about the critique and allows them to respond in a time frame that is convenient for them. I've had great luck receiving feedback via email! The judges I've spoken with are very helpful and always want athletes to succeed.

Janessa Mitchell

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"Always the week after via email w your stage shots attached. Ask for positive as well as neg so you can work on both Thank them for being a part of the night and your experience there. They will almost always reply to you.

I feel the night of the show they as well as YOU are both mentally and physically exhausted and wouldn't be able to absorb what they tell you. Get some rest and some food and email them with a clear head."

Danae Zaitz

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So there you have it folks! The champions seem to have reached a clear consensus. Email is the best way to break the ice, you want to include photos, and you want to include contact information. Manners are huge - don't forget your please & thank you (lol, but seriously!). Also, keep your ear out for judges that want you to approach them after the show, as in Shala's case. Thanks again to the champions -- OUT of 22 approached only 5 REPLIED - that's kind of pitiful, but this advice you're getting is akin to what foods people use to carb up or where to get the best suits. Again, it may not seem like much to you, but this page (not to toot my own horn) is giving you the tools you need to succeed. I'm not about making a message board full of photos and trash talk to get a bunch of schmoes off. This page is for the champions, by the champions, and with a few words here and there from yours truly.

Allison Moyer Speaks!

Christian Duque: Please let's start out with the basic question - full name, age, ht, contest wt/regular weight, and hometown/current city.

Allison Moyer:
FULL NAME: Allison Moyer
AGE: 27
HEIGHT: 5’6”1/2
CONTEST WEIGHT: 123
REGULAR WEIGHT: 127-128
HOMETOWN: Lancaster Pa


Christian Duque: Talk to us about growing up and what kind of sports/activities you were involved with?

Allison Moyer: I grew up very active as a child. I was raised in rural Pennsylvania on a small farm, so I was always outside playing when I was young. Both of my parents encouraged me to try my hand at a wide variety of sports including swimming, horseback riding, softball, field hockey, and soccer. I settled into a love of track and cross country and was actively involved in track, indoor track, and cross country all throughout high school. I continued to run cross country into my freshmen semester at college before leaving the team.



Christian Duque: When did you start training in the gym, and what/who inspired you?

Allison Moyer: I began training in the gym around the age of 18, after I stopped competing in cross country. Initially I was inspired by the figure athletes who forged the sport, like Jenny Lynn, who was always my favorite. Currently I love Erin Stern and Candice Keene, I think they both represent the figure ideal.


Christian Duque: Talk to us about your very first show, who helped you, and how you're approach has changed (if at all) to getting ready for contests today. Who currently helps you with your diet, training, tanning, and posing? Do you have an exclusive or top favorites as far suit designers go?

Allison Moyer: I competed in a small local NABBA show at the age of 20 for my first show. A local NPC nationally ranked bodybuilder gave me my first contest diet and let me tell you, it was an eye opener. Obviously as my physique has progressed and changed and my own knowledge of the sport has changed, my diet has changed as well. I neither train the same nor eat the same anymore, as I’ve been lifting actively for the better part of a decade, my training and nutrition needs to evolve as my physique does.

Currently I do my own training, my own contest prep, my own nutrition, etc. I always joke and call myself a one woman show, but I believe strongly in self reliance and love doing my own prep for a contest. I feel it allows me to use my instincts- I can easily change my training or nutrition on a daily, even hourly basis as my body requires.

I always use JanTana for my competition tan and I rely heavily on Gary Udit for my posing and presentation critiques. He is a PHENOMENAL posing coach and as both the head of the NPC in PA, a promoter, AND a judge he definitely has his finger on the pulse of what is being looked for regarding posing and presentation on stage. He is located in Pittsburgh PA and is well worth the travel, you can contact him for posing on his website, www.garyudit.com.

I always use Tamee Marie for my suits, her level of professionalism is unmatched in my opinion and her work is beautiful and reliable. Her website is: http://tameemarie.webs.com/

Christian Duque: What does your training split look like for the week? Are you one to switch up exercises and/or methods (free weights, machines, bands, etc) or do you stay fairly consistent throughout the year?

Allison Moyer: Training and nutrition are difficult for me to pinpoint when asked these questions, because they are variables. They have to change in order to produce change. I’m very “non conventional” athlete. I believe strongly that in order to look like an athlete you need to train as an athlete, so my training techniques and training style tend to be a bit “left of center” when it comes to what’s considered standard amongst figure athletes. I do not train with the typical “bodybuilding style” training split as is common. My training “split” will vary depending on what my current goals are and what changes I’m looking to spark in my physique. My training involves a variety of methods including CST (cardio strength training),plyometrics, track/sprint work and tabata, as well as more standard “weight” based workouts. I tend to rely a lot of bodyweight exercises, medicine balls, and free weights/bars. I use some machines but much more minimally.


Christian Duque: Talk to us about your nutrition. Are you one to avoid carbs or fats, or did you create a menu specifically for yourself? Could we get a sample menu for a regular day, and one for a contest prep day?

Allison Moyer: I highly discourage ANY diet that “avoids carbs or fats” as eliminating an entire macro nutrient group can have serious long term ramifications. Typically I eat a higher protein, moderate to higher fat, and moderate to lower carb diet.

I manipulate carbs, fats and proteins depending on where I’m at in my prep, how my body looks, and what it needs. I’m a very instinctive athlete, I will change what I eat daily depending on what I feel my body needs to both look and perform at its best.

The key is with nutrition is much more in depth then a simple matter of calories in versus calories out, or “eat carbs” or “don’t eat carbs”. You need to conume the right portions of carbs, fats and proteins within your body’s unique daily caloric limits. Within those caloric limits, the quality of carbs, fats, and proteins also comes into play. Asparagus versus brown rice, or an apple verus oatmeal. How much, what, and when is not an exact science for everyone, it varies greatly from individual to individual.

I’m a paleo/primal athlete so I’m grain free, dairy free, gluten free, wheat free, and legume free. I do not eat any processed foods, refined sugars, wheat or grain products, baked goods, beans or legumes, or dairy products. I rely on fruits, vegetables, healthy oils, nuts, seeds, and high quality protein sources for my food fuel.

This past prep I relied on the following carbohydrate sources: spinach, apple, romaine and butter lettuce, asparagus, zucchini, yam and mushroom. I consumed chicken, egg whites, Omega 3 eggs, salmon, ahi tuna, orange roughy, and cod as protein sources, and used MCT Oil, Coconut Oil, Macadamia Nut Oil, Flaxseed, Flaxseed Oil, Almonds, Cashews, Walnuts, Almond Butter, and Avocado as healthy fats.

I blog often about my nutrition and have recipes and in depth lists online at my blog: www.getfitiwithalli.com


Christian Duque: How much water do you normally drink throughout the day? How important is hydration to the competitive athlete training in the gym? And apart from water, what are some other beverages you might have throughout the day?

Allison Moyer: I drink anywhere from 2-2.5 gallons of fluid per day, the bulk of which comes from water. Hydration is extremely important for athletes, I cannot stress it enough, Water is the most important nutrient and has many important functions including regulating temperature, lubricating joints and transporting nutrients and waste throughout the body. If you’re an athlete, you lose much more fluid throughout the day due to exercise, in fact studies have found that athletes who lose as little as two percent of their body weight through sweating will suffer a drop in blood volume which causes the heart to work harder to circulate blood. This drop in blood volume can lead to muscle cramps, dizziness, fatigue and heat exhaustion or heat stroke. So staying hydrated is incredibly important. The recommendations vary, but I usually tell my athletes/clients to monitor their hydration via their urine. A large amount of light colored, diluted urine probably means you are hydrated; dark colored, concentrated urine probably means you are dehydrated.

I personally drink about 12-16 ounces of caffeinated coffee per day, one Celcius energy drink, and aside from water, will drink lots of herbal teas and decaf hot coffee.


Christian Duque: What's a goal you have for 2012 - could be related to the stage or not. And what are you doing to be able to realize this?

Allison Moyer: One of my goals in 2012 is to continue to grow and expand my business. I’d love to open up my own personal training studio and engage in working more in person with my clients.

Christian Duque: I think what everyone is talking about right now is your stellar placing at the Arnold Amateur. Please give all your shoutouts here, talk to us about the prep (the training, the tanning, the posing, the hair & makeup, the traveling, the cardio). We want to know everything! :)

Allison Moyer: I am very very blessed to have received 2^nd place in my class at the Arnold. Of course I wanted to win my class and have a run at the overall, but I keep reminding myself that things happen in God’s time, not my own. I’ve received feedback from the judges and know what I need to improve upon moving forward. I will continue to work hard until I present a package the judges feel is worth of pro status. I truly love this sport, and I love competing- every aspect of each and every prep’s journey is incredible to me. I had a blast out in Ohio, the Arnold is an amazing experience and the Arnold Amateur is phenomenally run show, one which I love participating in. I’m already looking forward to stepping on stage again!


Christian Duque: What plans do you have for the rest of 2012? And where can your fans go to stay up to date with you?

Allison Moyer: Right now I’m uncertain as to my next show. It will either be Jr USAS in May, or Team Universe later on in the season. My fans can stay in touch with me through my facebook fanpage, my blog: www.getfitwithalli.com or my website, www.alli-fitness.com.

The Tanning Question

We all know that tanning is probably not the best thing for your skin or your overall health; however, when you compete in physique sports, the skin tone that tanning provides is certainly unique. There are comparable spray tan options, or at least they're marketed as such, but many competitors will use the spray tan option in addition to tanning -- not in lieu of it. And tanning isn't really an issue just for light skinned people, because even darker skinned people need to tan just as much. Quite frankly, it's one of those catch-all steps in most competitors' contest prep.

But a very significant question is - how much tanning do you really need? Do you need to get what's called a "base tan" (usually by going 3-4 days a week for two weeks) and then maintaining it by at least one weekly visit thereafter? Or can you get by with tanning for a short period of time and trying to get dark that way. Are their pro's and cons to the two approaches? As usual, I went to the champions to give me their insight, but I highly encourage others to leave comments here and/or on our various pages on Facebook and Twitter.

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"I never get a "real" tan. I have a family history of skin cancer and it is not worth the risk. On top of that, who wants wrinkles? I found that it's best to get airbrushed at the competition. After two applications, my skin is the perfect tone. Please know that this is possible for everyone because I naturally have very fair skin. I tried tanning myself with various sublease tanning products in my first couple of competitions, but I was never able to get dark enough. Airbrushing by the pros is definitely the way to go. Best thing is, at the end of the night, most of it washes right off and I'm back to looking like normal!

A very good friend of mine was just diagnosed with skin cancer at the age of 35 and her doctors told her it was because of her use of tanning beds. She recently had surgery to have the cancer removed...it was on her eyelid and required some work from a plastic surgeon to recreate an eyelid. She now has no bottom eyelashes. Thankfully, they were able to cut all of it off but she is still recovering and is extremely concerned about the changes in her appearance. I know that not everyone will have that terrible luck, but in my opinion, being tan is not worth the risks. I always recommend wearing sunscreen and taking care of your skin. Looking tan now isn't worth the health risk later."

Janessa Mitchell
NPC Bikini Star
NPC Texas State Naturals
Class B - 1st Place

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"Christian; Good question! I used to tan frequently, almost obsessively, and haven't for the better part of a year and a half now. If I am required to be tanned for a photo shoot I do a cosmetic tan (Mystic etc), but aside from that I take the utmost care with my skin. I'm Irish, so I'm fair skinned by nature and tend to burn easily. After a pre-cancerous skin mass was located on my lower back two years ago I made the deicison to step away from tanning beds.

I use JanTana at every show and have been more then thrilled with their product and their staff. I find their product to be the easiest and most versatile to work with whether applying myself or have someone apply it/spray it on me."

Allison Moyer
NPC Figure Star
2011 NPC North American Championships
Class E - 1st Place

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"I only get out in the sun on vacation only (once/year) and with sun screen. Like Janessa, I have very fair skin and have had medical issues regarding skin cancer - see big scar on my right tricep:( It's just not worth jeopardizing your life! Mystic tans for photo shoots, Jana Tana at National shows and Liquid Sun Rayz for local shows."

Jessica True
NPC Bikini Champion
(1st & Overall – 2009 Bluegrass Muscle Classic)

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I'd also like to reiterate that if you still haven't "liked" FigureBikini.com on Facebook, you can do so right here by scrolling to the top of the page. Following us on Twitter will also go a long way into spreading the word. Finally, I'd like to share a great video I shot last night at Powerhouse - East Lansing, featuring Middleweight bodybuilder Jeff Vasque and Women's Physique competitor Elizabeth Crenshaw. They are both preparing for the Lansing Grand Prix, to be held on March 31, 2012 in East Lansing, MI. Thank you to all for reading, especially to the great champions that lend their help and offer such awesome input!

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Payne Never Looked This Good

Name: Emily Payne
Age: 26
Ht: 5’1
Contest Weight: 108-109
Regular Weight: 112
Hometown: Manheim, PA

"I have been active and athletic my entire life but first started to immerse myself further into training in 2009. I would just do the same old thing during my training sessions until finally I decided to get some help from a more knowledgeable source. I began nutrition with Allison Moyer who is now my amazing trainer in May of 2011. After a big change in my life that same month I went into a funk. I was training but not seeing the results I wanted. I had always wanted to compete in bikini but it never was the right time.

Finally in august of 2011 I contacted Allison after she had started to put the competitive “bug” in my ear and I began contest prep for my first competition the next week. My very first show the 2011 Natural PA Championships was a short 6 weeks later. Walking onto that stage I was incredibly nervous and shaking in my boots but it obviously didn’t affect my appearance because I walked away from my first show with 1st place in class A and Overall in the bikini division. I was also qualified for nationals. Another “bug” was placed in my ear and 5 weeks later I was at the 2011 Nationals in South Beach, Miami with my trainer at the largest show in history. My main reason for going was to gain experience and see what a national show was all about. Needless to say I didn’t place but that wasn’t my intention. I went for the very reason that I was qualified and what did I have to lose!

My thank you’s go out to the amazing support system I have from my wonderful mother and sister as well as my trainer Allison Moyer who has helped change my life in more ways than one! My plans for 2012 are still undecided due to an out of the blue emergency surgery I endured during the month of December for a hole in my stomach. To date I am still on a weight restriction until I meet with my surgeon but this otherwise horrible experience hasn’t dampened my spirit and I’m looking forward to an amazing competitive season!

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Editor's Notes

First and foremost, I'd like to thank Emily for keeping her promise to the page and helping make this feature possible. I thoroughly enjoyed the read, as I'm sure all of you did as well. It's really nice to see that despite real-life hurdles, this great champion was able to perservere and succeed in the sport she loves so much. It's also very refreshing to come across a champion that gives back and is grateful to those that helped along the way. Great work Emily, I know 2012 will be a year that will bring many more accomplishments and good news!

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Breaking News!!!

Top level NPC star, Hunnika Rodriguez, just wrapped up a photo shoot with April Greer and has been informed that she will appear in the March edition of Oxygen Magazine - "Future Fitness" section. Make sure to hit the newstands and look for this great champion! Congrats to you! This is how you start the year off!!!

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National Teen Champion Miriam Looney will also be featured in the Oxygen Magazine - "Future Fitness" section. I'm currently working on interview questions for the young champion, who I'm sure will do a great deal of damage in 2012!

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***As always, if you enjoyed reading this post and you have a Facebook account, please "like" this page. By doing this, you'll help spread the word about FigureBikini.com

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The Staring Game

In many gyms, whether of the hardcore or fitness center variety, one key selling point for men, is whether there's attractive women working out there - or not. Usually, guys want to join a gym that has heavy weights, good music, and beautiful women. But why is it that most gym have fewer and fewer female populations? Why is it that some gyms have gone to single-gender days? Why is it that some gyms have even gone to the point of being Women Only?.

I think the idea of Mens Only gym has certain gay overtones to it -- I'm not being homophobic, just honest. I don't know of any heterosexual man that would find himself so distracted by the presence of women, that he couldn't lift and/or train in peace. But can the same blanket statement be made by women? Can a woman - regardless of age, build, sexual orientation, race, ethnicity, income level, whatever, go into a gym wearing what a guy would (tank top 'n shorts) and train without being stared at? And is there really a huge difference between who's staring? Sure, a good looking, buff guy, that drove up in a beamer and has a big office job, might be a great sale over drinks, but his staring game and the poor man's or the blue collar man's, is about the same in the scheme of things. Staring is staring, and in most cases -- it's unwelcomed. So what avenues of recourse are available for women? How much of a response can be expected from someone looking at you? Are they saying anything? No. Are they touching you? No. Do you they come close to you? No. So what can be done? And a better question, what WILL be done?

I like to look, but I try to be suble -- I think this is what everyone who looks aspires to do -- look but discretely. But what happens when someone stares? What happens when someone EYE-F**KS YOU? Sorry for being vulgar, but there's a huge difference between checking someone out and staring, and then there's that slang term I used earlier (which is even worse than staring, we'll call it EFfing). What someone is EFfing you, lol - sorry, they are not only staring at you, but they are intentionally making you uncomfortable, they re-assert their presence each and everytime their victim looks or tries to make some kind of face or gesture acknowledging and condemning the conduct. Imagine having to play this deadend mind game while doing cardio. It's grounds to just bolt out of the gym for good.

So do we really need to have men on one day and women on other days? Do we need to have Womens Only gyms? I don't know, but I do know that if I was a guy being checked out here and there, I'd love it; HOWEVER, if I was checked out all the time and it made me uncomfortable and I had not way of stopping it, I know I'd be pretty irate -- to say the least!

As usual, I went to the champions to see what they had to say. I hope you all take something away from this post - as with all the others. Happy New Year!

" I don't have to really deal with those issues on a daily basis. My husband & I co-own the gym, where I train. So if guys are looking they are not obvious about it....I assume out of respect for my husband & myself. My husband & I have trained in other gyms though, where we do get our share of attention, but I feel that it was really us together that drew the looks. I agree with the ladies I don't let anything interfere with my training. When I am working out, I am in my own little bubble, just getting lost in my workout. I am not really noticing what the guy next to me is doing. I personally get more stares just doing errands like shopping than I ever have gotten in the gym."

IFBB Pro, Judy Gaillard

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"I think attractive women will get looked at anywhere- even in the grocery store in sweatpants, lol it's just the way things are. The gym is no exception. I guess I don't even pay attention to it. I plug into my IPod and I go to work. I am there to train, to be alone with my thoughts, and to get the job done.">

Allison Moyer

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"I feel if you are at the gym to truly workout and better yourself, you are not concerned with who is there, who is watching you or what they are thinking. I am so focused on my training when I'm at the gym that having to share it with men does not concern me. I also agree with Allison that men will look at you no matter where you are so get over it and do not let it stand in your way of achieving your goals!"

Tiffany Reffner, Npc Competitor

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"EarPhone's Usually Deter Many. Hanging Around the Big Guys Always Helps..... On a More Seious Note.... I Agree, You Will get Bothered in or out of Gym, Sadly in Gym, we Need our Focus, and This Could be More of a Problem Then..... Ignoring Them can Help, Not Making eye Contact, Those That go to far... Report to the Manager, Without Breaking a Sweat."

Tracey Gottschalk-Pike

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***As always, if you enjoyed reading this post and you have a Facebook account, please "like" this page. By doing this, you'll help spread the word about FigureBikini.com

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The Champions on Video!

Nicole Gray

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Ashley Lemmons

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Shelly Cannon

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Marilena EchoHawk

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Maysa Quy

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Miriam Looney

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Carolina Granados

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Erika Otero

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Ruthie Harrison

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Tracey Gottschalk Pike

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Karly Woodle

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The Ladies Love Their Football!

"Im a die hard Denver broncos fan... Ive been going to Broncs games since I was about 10... Ive loved watching football since my dad started taking me to the Broncos games. I stated liking the Dalls Cowboys as my NFC team since Emmit Smith and Troy Aikman days. Yes I watch Fotball every Sunday , Mondays nights and Thursday nights :) Well, Im thinking for the playoffs In the AFC maybe the Patriots, Baltimore always makes a good showing, possibly the Texans( but they just lost their starting QB so gonna be tough) in the NFC I like the Niners and Detroit, But I think Green Bay is gonna win the Super Bowl this year!"

Marilena EchoHawk
IFBB Physique Pro

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"My favorite football team is the Eagles! I am PA born and raised and I've been a devout Philly fan since I was young!

Right now I'm focusing on my modeling, as my competition season for 2011 is over. My next huge photo shoot will be in Palm Springs CA with Sarah Lyons of PictureGroove Photography! I also recently completed a photo shoot with Tony of O.A.M.G as one of 12 hand selected ladies for his 2012 Fitness Calendar!"

Allison Moyer
Top NPC Figure Competitor

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"I would say the 49ers since Im from the bay area!
Im still training with Denise Dinger and Dees Divas, we have a new gym in Vegas called Yaks Fitness and its the best gym in town! I'm preparing to crossover into figure for 2012, my first competition will be in March at the San Diego championships so I'm getting excited to see what the figure world will bring to me next year!

Carolina Granados
Bikini/Figure Star

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Ashley, Allison, & Kyrstyn, ROCK NATIONALS!

"I'm ecstatic with 2nd place in a class with 40+ women in the largest show in NPC history! I'm only going to continue to improve and bring another great package to the next one!"

Ashley Lemmons 2nd Place, Class D

Physique sports aren't for everybody. They require a great deal of hard work when it comes to weight-training, a meticulous method for dieting, intense cardio that tests you on a daily basis; then you've got the suits, the tanning, the posing, the music - it's like it never ends. But unlike basketball, football, or any other sport conceivable, in Physique sports you have to stand out from everyone else, based on what the judges are looking for on that day. There is no hoop, no field goal, no home run, to speak of. It's a sport that isn't for everybody.

Ashley Lemmons has proven to the nation and to the world, that her coming of age is here, that she's poised to go pro and when it's time to do battle, she's going to emerge on top! At this very show - just one year ago - Ashley didn't place, but this year she not only did serious damage at Junior Nationals, but she comes back to this very show and takes second in her class! Next year she's going to go pro, and at this rate.. in a few years, one of her biggest goals in life (doing battle at the Figure Olympia stage) will come true. Congrats to this great champion on a job excellently done!

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" "I am so grateful and so blessed to have placed 3rd in a class of over 40 women in the largest NPC Nationals show in history. The show was so much fun, very well run, and I am thankful to have had the honor to be a part of it. I am already anxious to get back to the gym and continue to make improvements for 2012!!"

Allison Moyer

Allison Moyer is also no stranger to the fitness lifestyle. She's been published in some of the most prestigious magazines in our sport, she eats lean year-round, doesn't drink, doesn't party, and she came to Miami Beach with a physique that was going to get rave reviews. She took an impressive 3rd place in a class full of talent. One can only wonder what 2012 will hold for this rising star in the Figure world! I predict Allison will also go pro in 2012; I make this prediction now, without a doubt in my mind!

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2nd Place, ClassB

I'd also like to send a huge congratulatory salute to our good friend Kyrstyn Niespolo, who's also been a big help to the FigureBikini.com site. She brought a great package to the Bikini stage and shows very promising signs of a Pro in the waiting. Kyrstyn is a native of Detroit, works at L.A. Fitness, and is a Team Bombshell athlete. Trust me when I tell you, this girl WILL go pro! Again, big congrats to her and everyone that assisted her in her prep. I'll make sure to include questions about this big win whenever we do the much-anticipated interview.

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I'd also like to take this opportunity to congratulate Laura Boisacq, who won the Middleweight Division in Women's Bodybuilding. She is the wife of Shawn Boisacq (2011 NPC Emerald Cup - Heavyweight Champion), and from the looks of her, she's going to be a very competitive IFBB Pro Bodybuilder in her own right. I hope to be able to interview this wonderful athlete in the future. Congrats Laura!!!

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The Ladies Speak!

Valerie Garcia presents beauty & muscle wrapped into one.

In this edition of FigureBikini.com, I ask some of the top figure and bikini competitors (and future competitors) which protein powder they prefer, including their favorite flavor and how they like to prepare their shakes. Below you'll see some of the most beautiful women to ever grace the stage!

VPX SRO in vanilla, I blend it with ice, water, 1 tbsp natural peanut butter, and a splash of unsweetened vanilla almond milk.

Valerie Garcia

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My favorite protein powder right now is MRM Natural Whey in Chocolate. Since I'm dieting right now I prepare mine with just water and ice, but if I'm not I love making a Chocolate Peanut Butter Shake by adding 1 TBSP natural peanut butter, 1/3 banana, and 1 cup unsweetened SoDelicious Coconut Milk!

Allison Moyer

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Gaspari Nutrition's Chocolate Peanut Butter, without a doubt. I like to make mine with almond milk and sometimes add a little ice. During off season, I like to use the vanilla and add in 1 heaping spoonful of pumpkin, a dash of pumpkin pie spice, stevia, ice, and blend.

Ashley Lemmons

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I use Dymatize Elite XT chocolate. I blend with 1/2c frozen blueberries, 1/2c frozen chopped spinach, a couple pieces of ice, 1 cup vanilla unsweetened almond milk, and enough water to make it liquid enough.

Amber Shepard Hayes

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I love a casein protein shake at night right before bed. My favorite flavor is chocolate peanut butter by Optimum Nutrition. I scoop it into a bowl, add one scoop of glutamine, and add just enough water to make it like a pudding dessert!

Carolina Granados

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I love Champion Nutrition's Chocolate PB Whey! I mix one scoop with oats post workout...Mixes easily in a shaker with water and tastes amazing! Sometimes, when I'm feeling creative...I'll mix half a scoop of CN Chocolate PB with a half scoop of CN Cookies and Cream..absolutely DELICIOUS!

Nicole Gray

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I LOVE Optimum Nutrition's HydroWhey Supercharged Strawberry! I blend it with just water and ice post-workout to really help with muscle recovery and growth!

Miriam Looney

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I would say hands down the best protein powder is Whey protein from Optimum Nutrition. I love Caramel Toffee fudge! I takes care of my chocolate craving! It is best prepared with a little water, ice, cinnamon, and I throw in some yams and blend it all together for a great tasting, fast and easy post-workout meal. The yams make it a little creamy and it's almost like a milkshake!

Chelsea Reeves

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New Side Covers!

For the next month or so, whenever you visit FigureBikini.com, you'll see the images of IFBB Figure Pro Karly Woody, IFBB Fitness Pro Danielle Ruban Martin, nationally ranked NPC Figure Star Allison Moyer, and top ranked NPC Bikini Star Carolina Granados. But what if you're wondering about the terms "top ranked" or "star"? Well one look at Carolina's record for 2011 (for example), and you know that my description of these OUTSTANDING athletes, is on point.

NPC San Diego Championships (Mar 2011) - 1st place
NPC Jay Cutler Desert Classic (April 2011) - 5th place
NPC Los Angeles Championships (July 2011) - 5th place

FigureBikini.com has a great deal in store, updating the blog weekly (and sometimes daily!). Be ready for my upcoming interview with Marilena Echohawk, who won her class and an IFBB Pro Card in Women's Physique at the 2011 NPC Team Universe!

But this blog isn't exclusively for women that compete. There are a great many ladies that are in top-top shape, pushing themselves to the limit on a daily basis. I want to include these great athletes as well. StrengthAddicts.com is my baby :), it's where I do all the bodybuilding and powerlifting I can possibly cram in there. But this site is my contribution to the Women. An appropriate name would have been

www.WomensBodybuildingPhysiqueFitnessFigureBikini-on-and-off-the-stage-to serve-as-positive-role-models-for-men-and-women.com

I'm sure the url is available, but it's kinda long, wouldn't you agree? The reason I chose "figure" and "bikini" (only) for the url is b/c these happen to be the two most popular divisions right now; however, let me reiterate this once again -- this page is for all women's divisions!

Whether you're looking to compete one day (like Valerie Garcia, who I hope will participate on the blog) - or whether you train just because you live the lifestyle and want to be healthy and fit - I want you here. :)

it's Only a Matter of Time

Allison Moyer
Age: 27
Height: 5'6"1/2
Weight: 123-130
Division: National NPC Figure Athlete, Class E
I began competing years ago, at the age of 20. After hanging up a collegiate athletic career as a cross country athlete, I was looking for another competitive outlet. A local bodybuilder saw me lifting in the gym and recommended that I try figure, which, at the time was an entirely new division. With his help, I embarked on my first contest prep diet and competing in a small local NABBA show where I won my class. After that, I took the next 3 years off to finish my college degree and focus on my studies. In 2007 I entered my first amateur NPC show, the NPC Mountain Valley in Reading PA. I won my class and the overall figure title and qualified for nationals. In 2008 I did my first national show and I've been competing nationally ever since.

As far as my win at North Americans- I believe I am still in shock. I am disappointed I did not win my pro card, of course, as that's always my ultimate goal, but I feel so blessed and so grateful to have won my class. This was my third year competing at the North Americans, and it's by far my favorite national level show. I love the venue, I love the manner and efficiency with which the show is run, and I always feel calm and at ease for this show. This year I felt the lineup was pretty solid, overall the ladies in my class were poised, polished, and in shape so I had no idea how the judges were going to call it. In general, I never pay much attention to the rest of the field. At the end of the day it doesn't matter if 30 girls or 3 girls are in my class, or how in or out of shape they are. I feel worrying and stressing about those matters will only derail your contest prep. All I can do is show up in the best shape possible for me on that day, which is exactly what I did. I was already lean, since I was coming off of competing at Team Universe in July, so I only really "dieted" for about 5 weeks for this show. I did cardio twice a day, one early morning fasted 40 minute session, and one 40 minute session after my weight training later in the day. My training was a combination of plyometrics, cardio, weight training, yoga, and circuit style interval workouts. I trained 6 days a week, and always took one day a week out of the gym, usually Sunday. All my hard work and dedicated time in the gym and kitchen paid off, because by the grace of God, not only did I get first callouts, but I won my class. I honestly started crying on stage and had to fight to compse myself so my makeup didn't run all over before I had to pose down for the overall figure title. That's the first time I've stood up in a figure overall lineup at the national level so I was on cloud 9, and even though I didn't win my pro card, I am THRILLED with my class win. It felt amazing. I was very blessed to have a large network of supportive friends, family, and fans who reached out to me in the days and weeks before my competition with messages, texts and phone calls of support, encouragement, and positive energy.

I'm done competing for 2011, and am unsure about my plans for 2012 since it's a long way off. I typically do the Arnold Amateur because I enjoy the show, but we'll see how I feel. As of now I tentatively plan to come out of the gate early in 2012 with JR Usas and I'll take it show by show from there. I'm really going to be focused on taking home my pro card in 2012. The remainder of 2011 will be dedicated to focusing on my photo shoots and my business- as I'm a self employed trainer/coach/nutritionist (www.alli-fitness.com). I never stray more then 5-7 lbs off of my contest weight so I'm looking forward to training hard over the next few months, keeping myself in top shape, and getting ready for the 2012 competitive season!

More Allison Moyer!

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It's Only a Matter of Time
by Christian Duque

If Allison Moyer had done won her class at Nationals, she'd be an IFBB Figure Pro, but instead she dominated her class at the IFBB North Americans. Winning at this level sets this young woman in a class of highly advanced, national level competitors that will all but certainly earn a pro card, but the question is - when!

Allison's physique, comparable to that of Ashley Lemmons, represents the ideal Figure physique. She has lean muscle, tight/feminine midsection, and good legs. Her hair, makeup, and color seem on point. Her suit seems like a perfect fit for her. Overall, we're dealing with an amateur stricty by technicality. This athelete will go pro in a very short amount of time. One look at her sites and the way she can write about her contest prep at the drop of a hat, and you know that going pro and representing the sport in the best possible light, are goals this young woman takes very seriously.

Look for a full interview Allison on FigureBikini.com/StrengthAddicts.com in the the near future! Congrats to this great champion on her excellent placing at the 2011 IFBB North American!