Alectra Kelley is determined to go Pro. But unlike other big names in bikini (e.g. Candice Perfect), Alectra actually has more than just good looks to bring to the table. This Alaska native brings a nice amount of muscle and balance as well. She trains regularly alongside fellow Bikini Star Zlata Sushchik and she continues to placer higher.
First and foremost, a big congrats to all the ladies that competed in the 2012 NPC USA Championships in Las Vegas, NV. Alectra Kelley (July Cover) placed Top 5 in her class, further making the point that she will go pro in the very near future. Other notables included Alma Villanueva, Vegas native Carolina Granados, Christina Profancik, Candice Perfect - who we know has made the big time b/c she's taken to ignoring our little blog. And of course... this month's cover ZLATA SUSHCHIK - who looked amazing!
The Women, just like The Men, need to understand that the Judges are only human. If they were computers, then they'd always reward aethetics, balance, symmetry - all the things they're supposed to; however, they're only human. Sometimes, in distant part of the world ... politics come into play - it's not only undeniable, it's unmanageable. The national stage is a real war zone - there's Teams, there's sponsors (the real major to the real minor), there's big name coaches and gurus, there's local favorites and outsider-unknowns; there are so many variables at play, that a less than stellar placing shouldn't mean much. A great placing, however, should mean something (especially to the ladies with only their physique to do the talking). Congrats Alectra! :)
As far as the upcoming month, I plan on working on pages for Alectra, Zlata, and Holland Canter. I'm eager to get these pages packed full of people, because these ladies deserve to be promoted. I'd also like to plug my two columns, Becca's Johnson's Becca's Corner and John Nolan Sr.'s Nolan Knows Best.
The Alaska Four are in sunny Las Vegas competing in the 2012 NPC USA's. As of just a few moments ago, I was informed that Alectra Kelley made first call-outs! Tomorrow (Sunday) I'll be updating the audience with placings for Alectra, Candice Perfect, Paola Terry, and other friends of the page like Christina Profancik, Carolina Granados, and others! Placings, reactions, and future plans.
I'm hoping we'll have plenty of photos and videos to post! I'm very proud of all the ladies. And I want to stress this... placings are largely POLITICALLY-BASED! I'm proud of the girls well or not so well, because if I AM WORKING TO PROMOTE YOU - YOU'RE THE BEST. Case closed.
We're proud to announce that two more great champions have submitted their videos to the StrengthAddicts/FigureBikini audience. Please be sure these great clips. Paola Terry, one of the champions of The Alaska Four (a highly talented pool of Alaskan Bikini Stars you should all keep your eyes on), submitted two greeting videos - on in English & one in Spanish. Paola is of Peruvian desecent and lives in Anchorage, AL.
Carolina Granados has been a longtime friend to our sites and is a great champion in her own right. She's competed both in Figure & Bikini and continues to be a threat on whatever stage she steps on. This Las Vegas local, always brings a stellar look - and she, like Paola, will be mixing it up at this year's NPC USA Championships.
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| (l-r) Natalie Juron, Jeanie Lyons, and Carolina Granados |
A Trainer is so many things to an athlete; it's a person that's an adviser, a spotter, a coach, a friend, a confidant, it could be someone that acts like a publicist, a consultant, a judge. Trainers can be gurus in the vast fields of nutrition and supplementation, but they can also be 100% focused on the training (per the title). Some trainers have a long list of certifications, meanwhile others don't have a single certificate (they're "expertise" was earned over decades transforming everyday men and women into champions - top ranked amateurs, professionals, even Arnold & Olympia level warriors!). And while many champions will eventually get around to giving credit to these unsung heroes, others simply don't. That's just ****** wrong!
A real champion doesn't forget where there from. KISS didn't wake up and become the greatest band that ever lived - they needed a manager that practically went destitute believing in them (We love you Bill Aucoin!!!), and so to... many of the champions we see here today - they owe a great deal to the men and women that make up their team. I don't want to take anything away from the champions (and you can bank their trainers don't either), but when you look at a physique that just marvels you, realize there's usually a lot that went into that - and part of "a lot" is all the hard work of trainers! This is our time to recognize a few truly gifted and committed people: Joe Franco, Allen Watkins, Denise Dinger, and Patty Farrow!
"My trainer is Patty Farrow, I've worked with her since about 2007 and she's the one who convinced me to get into competing."
Karly Woodle
IFBB Figure Pro"My trainer/ coach is Allen Watkins! I've been training with Allen for three years! He's the best out there! We are prepping me for the new york pro in may!"
Marilena EchoHawk
IFBB Physique Pro"My trainer is Denise Dinger, she is the best! I've been training with her since 2010, and she has taught me so much about competing. I meet with her weekly and she goes over everything with me from diet, cardio, posing, etc..
I have done every competition with Denise and will continue to work with her for my future shows. Denise is currently helping me prep for my first figure competition coming up in a few weeks, the Governors Cup in Sacramento!"
Carolina Granados
NPC Bikini Star"I have been working with Joe Franco since 2008. He has prepped me for all of my competitions as well as guided me through the off season. He doesn't have a cookie cutter approach and is really in tune with my physique and how I respond to macros as well as my training and cardio program.
We are currently working together towards my IFPA Pro debut, May 5th!"
Nicole Gray
IFPA Figure Pro
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)!!
"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"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"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"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"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"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"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"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
Physique sports are expensive hobbies -- especially if you want to compete. In addition to gym memberships, clothing costs, and travel expenses, if you plan on getting on stage, you'll need posing trunks (if your a guy) or suits (if you're a woman). But before you go clicking onto the next blog, don't be too quick to dismiss the suit requirement.
If you were to Google-search suits for physique, figure, bikini, or bodybuilding, you'll find dozens, hundreds, if not thousands of sites throughout the world. And usually - or at least a good portion of the time - your perfect fit isn't out there. This is a love story, your perfect fit may not even be in existence. In many cases, you may have to find a suit-maker, exchange ideas and thoughts on specs, and then you may or may not have a suit that will truly show off that physique you've molded in the gym and developed through sound nutrition and supplementation. Why invest so much money into your training, supplements, the time off work, the airline tickets, the car rental, only to cut corners on your suit.
For the women, just like for the men, there's a job you do in the gym, there's a job you do in the kitchen, and there's a job you do in preparation for taking the stage (e.g. your suit, your tan, your posing routine, etc).
To make things easier, I've gone to the Champions for some insights. I hope you find their replies helpful. No one was paid or promised anything for these testimonials. This site is as DIY (do it yourself), underground, and REALLY (fan-based) as they come. These great athletes are grateful to their suit-designers and participated here - out of a sincere loyalty to these companies and out of a continued loyalty to you - THE FANS!
"My first competition suit I found on the website http://www.divaexchange.com, and I recommend every girl interested on competing check out the site before ordering a more expensive suit! I got a great TeenyB bikini suit there for only $100. It was the same style suit that Ali Rosen won Overall at NPC Nationals 2010 in!! DivaExchange.com also has Figure and Fitness suits and new suits are added almost daily! You can also sell your suits there. For the more experienced and National or Pro level competitors there is no better choice than CJ's Elite Suits. CJ, or Cynthia James, custom makes every suit down to each stone. No one will have a suit like yours! Her suits can cost from a couple hundred to almost a thousand dollars depending on stone work and customization, but no matter the price you will LOVE your suit and it will be worth every penny! CJ is an amazing woman and cares so much about giving competitors the absolute best. She even let me borrow one of her suits at Nationals because mine wasn't going to work and I ended up getting second in my class! I couldn't have done it without CJ's gorgeous suit."
Ruthie Harrison "My last 2 suits were designed by Caron Hospedales. She's been absolutely wonderful! Her suits are gorgeous & I have received nothing but positive feedback from the judges on both of them.
If you have an idea of what you want your suit to look like, Caron can make it happen. Typically a customized suit will range in price, depending on the amount of stones/detail that you want. She is located in New York and can be contacted on Facebook or at caronsuits@yahoo.com
.Ashley Lemmons "I have had suits designed by Sylvia Tremblay, which fit like a glove and she was a blast to work with. Her attention to detail, beautiful stoning, and custom fit were amazing. Her prices vary, I was fortunate to buy a used suit that had never been worn. I received my suit on site, 10 weeks out from my show. http://tremblaydesigns.com.
I most recently used Cynthia James, and my exeperience was great. I received my suit 10 days out and the stoning, design, and color were wonderful. I did most of my order over the phone and they were extremely helpful and the fit was almost spot on. A great experience overall. Her prices vary depending on the stone work, which allows the athlete to fit a suit into their budget."
Jamey Peters "I've had my suits made by Laura Richards with Suit Yourself out of Denver. She custom designs the suits herself.. She is very personable, flexible, and if your are not happy with something she strives to make sure you get the design and fit exactly how you want it! Shes very reasonable in her pricing..her suits vary from 100-800. She is quick in her turn around time, typically she can get a suit done within 3-4 weeks out of contest so there is plenty of time for any last minute alterations.
Shes on facebook under "Suit Yourself" or her number is 970-217-2428!
Marilena EchoHawk "I get my suits designed my Christine Marsh, her website is christinemarshdesigns.com or you can find her on Facebook.
Being a new competitor Christine has helped made my experience so much easier and less stressful. Her communication is key, making her suites come out flawless. Her suits are nothing but amazing!
Hunnika Rodriguez "I've had all of my suits designed by Lidia Conti. She has custom designed and stoned each suit, with a fantastic fit and beautiful stone work. She was great to work with and asked my input as far as stoning, fabic, cut etc.. Each suit varied in price, which is one of the great things about Lidia, she has a suit/price that can fit anyone's budget. Typically I've receive my suit with in 3-4wks out which gives a little extra time to make any necessary alterations."
Nicole Gray "My suits are custom made by Cynthia James (CJ) cynthia-james.com. She is an awesome person and her suits are the best I have seen. They are not cheap - about $600, but I've worn mine in my last 3 shows. I love it so much and have definitely gotten my money's worth."
Shelly Cannon "My suits are custom made by Saleyla (www.saleyla.com).
She is local in Las Vegas and she custom designs and fits the suits specifically to your body. Her prices are very reasonable and the suits are always made within a week, I would definitely recommend her!"
Carolina Granados "Happy New Year! Tamee Marie is the best for suits! Seems like everyone has used her, so she's not hard to find (she has a page somewhere on Facebook); customer service is great and her suits come in all price ranges (to rent or to buy); would definitely recommend :)
Karly Woodle
Get Your Like Buttons Ready
I know that many of you are super-active on Facebook, with hundreds (if not thousands) of friends and involved with several clubs, but I really would like to point you to NPC Figure Star, Jamey Peter's brand new athlete page! Jamey showcases the ideal Figure physique, with excellent lines, shredded abs, beautiful flowing symmetry, and natural beauty. I have never seen her in person, but look how impressed I am with just her photos! Check out her page here.
Many people often say that breakfast is the most important meal of the day, and this holds true given the fact that most people (on average) sleep between 6-9hrs per night. The body needs time to recover, and while some bodybuilders may subscribe to the notion of waking up to ingest protein in the middle of the night, I would strongly advocate that people let the whole body rest.
Resting for the body, also means starvation for the muscle, but the body can't run nonstop. Keep in mind, that the second most complex system of the body, is the Gastrointestinal System, and if you're constantly eating, never giving your body a break, what result is that going to have on your overall health? What would happen if you trained every single day with weights? I'm sure it sounds counerintuitive to tell people to starve themselves while they sleep, but you can't have restful sleep if you're waking up to several alarm-clock buzzers throughout the night. Remember, the deeper the sleep, the more restful it is, the more recovery will take place.
Ok, so we've decided you'll sleep. Great! But what to eat when you wake up? I've gone to the champions, from bikini to bodybuilding, to share with you, how they start off their day.
My first meal of the day is at 6:30 am right after my workout and cardio. session.
I usually eat 6 egg whites scrambled up with 1/2 cup of bell peppers and mushrooms; 1/2 cup of old fashion oat meal; along with Vitamin E, Potassium, magnesium and a multi-vitamin. It's just what I need to stay fueled up for whatever the day may bring.
Hunnika Rodriguez
"My meal is about 45 min after I wake up. My training isn't until 4pm so I eat 4 meals before I even go to the gym then the last 2 after I get home.
First meal is 1/2 c oats, 1Tpb and a shake. Love to eat procakes offseason as well. Have to start the day with some sort of protein for sure. Eggs are a staple with me as well."
Danae Zaitz
"First meal is within half hour of waking up. I am eating egg whites with spinach, oatmeal with cinnamon or sometimes pumpkin pie spice and bananas. Fills me up and fuels me for my workout later in the day. I take my first set if vitamins after I'm done."
Jamey Peters
"Yay breakfast talk! Mine is usually 1 tbsp of psyllium husk, then coffee and 5 egg whites with anywhere from 1/4-1/2 cup of oatmeal, cinnamon, stevia, & sugar free syrup."
Karly Woodle
"First meal is about 45 min-1 hour after I wake up and will generally be one of 2 things depending on my day..either 1) 2 whole eggs + 3 egg whites and 2 slices lean turkey bacon..I'll sprinkle calorie-free cheese flavored popcorn seasoning on my eggs, yum! OR 2) 1 cup egg whites with 1 piece of fruit or 1/2 cup Oats w/ cinnamon.
When I begin show prep I'll do cardio prior to eating with some BCAAs but right now I do my cardio after my workout."
Darielle Gaines
"I always start my day with protein pancakes!
I make them with egg whites, oats, stevia, cinnamon, crushed pecans and topped with sugar free maple syrup :)
While, I often eat these at other meals as well..it's a delicious start to the day and makes a great pre workout meal too."Nicole Gray
"My first meal of the day is usually a protein pancake, I mix about 1/3 cup of oatmeal with 4 egg whites and 1 whole egg. I add flax meal and cinnamon, and sometimes I spread a tablespoon of peanut butter on top!"
Carolina Granados
"My first meal is at 6 am after my morning cardio. It's usually 4 egg whites with one teaspoon chia seeds and a teaspoon psyllium and 1/2 cup oats with cinnamon . ;) best meal of the day!!"
Marilena EchoHawk
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Nicole Gray
Ashley Lemmons
Shelly Cannon
Marilena EchoHawk
Maysa Quy
Miriam Looney
Carolina Granados
Erika Otero
Ruthie Harrison
Tracey Gottschalk Pike
Karly Woodle
Picture it! (Just like little old Sophia from the Golden Girls). It's the end of your workout, and you're peddling, running, climbing stairs, or on the bike (few of the champion bodybuilding, physique, fitness, figure, or bikini competitors would ever do the bike - it's not hardcore even enough, but let's pretend), so yeah, "PICTURE IT...", you're dying on cardio, sipping some water, as the calories rack up, the heartrate's up, and you look up. You poor, poor soul...you looked up. The screens have COOKING SHOWS and they're not making no-bake protein brownies or Atkins friendly pizza. They're baking brownies, making pasta dishes, sipping on red wine, and setting cherries (not even the fruits, but the maraschino [candied] ones) on ice cream sundaes.
Those bastards! (lol) How dare these punks dare eat like that when you're doing cardio. It seems the gym manager's lights are on, but is there anyone home? This is a gym -- change the friggin channel! Sadly, they probably don't know how to turn the tv's off, much less change channels. So what's your take on the FOOD PORN? I know what I think, but I wanted to survey the champs, so let's see what these lovely ladies of the gym had to say!
"Food porn is so tempting! If I'm doing cardio and I see one of those delicious cooking shows on TV I change the channel, it's too frustrating to watch when I can't eat what I want!"
Carolina Granados
NPC Bikini Competitor
"Its always tough being on a restricted diet, but i try to remember I'm not living in extremes.. I can eat that food but I just choose not to for now. Food porn is only torture if you let it be! I focus on looking forward to having that delicious food after my prep is over, but making it over on a less calorie dense, less fattening way. One of the chefs on Food Network, Giada de Laurentis says, "Eat with your eyes first." and I DEFINITELY do that during cardio hour haha."
Ruthie Harrison
NPC Bikini Competitor
"Personally, I love food porn!
Whether I am in a strict contest-prep type diet or just keeping a healthy balance of foods, I love to watch cooking/baking shows! It really doesnt make me want or crave it anymore or less just by watching it. My favorite shows are more based around creativity and the process of actually creating something unique..So yes, while it's delicious and makes my mouth water, it can also be quite artistic.."Nicole Gray
IFPA Figure Pro
"I have a really hard time watching those shows when I'm in strict diet mode. I spend all day trying to avoid those foods - out of sight, out of mind. When those fatty, cheesy, sugary delicious dishes are shown in great detail, it makes it so much harder for me! It usually triggers a craving that doesn't go away until I have a taste of whatever it is. Paula Dean kills me! At least Giada tries to make some healthy. Still, best for me to avoid them all.." Shelly Cannon
NPC Bikini Competitor
"Depending on which week of prep it def gets harder and harder to watch any food commercials or cooking shows.! I I think the worst part is when I'm doing my morning cardio and any breakfast food commercials come on!! But I just have to remind myself to keep my eye on the prize the food won't Taste that great after all." Marilena EchoHawk
IFBB Physique Pro
"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
"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
"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
