Figure Star Prepares for Team Universe

This contest prep has been the smoothest prep I’ve ever experienced. This is my third year competing and I feel like I now know what to expect as far as plateaus and exhaustion so I was definitely better prepared mentally for this season. The first show I did this year was a warm up show 11 weeks into my prep and I competed in bikini… My placement was not good and my critique was to “tighten up” my butt…needless to say my heart is in figure and I do not plan on competing in bikini class ever again. My next show was 13 weeks in at the Southeastern Gold’s Classic which was a national qualifier. I went into the show knowing I would not be at my peak, and I did not carb up at all. I took first in my height class out of seven women and scored 2nd in overall. I was really happy with the results from that show and it gave me the boost I need to keep pushing hard towards Team Universe.

In 2 weeks I will be competing at Team Universe which will be my first national show where I have competed in the women’s class. I’m currently working with Greg Hasberry who has me on a very strict diet that is extremely low carb and my protein sources are all from chicken or tilapia. We do plan on carbing me up for this show so I can come in looking as good as possible. Two weeks after Team Universe I will be going to Pittsburgh, Pennsylvania to compete at Teen Nationals for the second year. I’m really hoping to take overall this time, and I plan on working my butt off to get it!

Also I will be attending Auburn University at the start of the fall semester to get my degree in Nutrition and Dietetics. I’m really looking forward to the journey ahead of me and I hope everyone reading will continue to push towards their goals no matter how big they are. Consistency is key and you can achieve anything if you put the time and effort into it.

Interviews Galore!

We've just been informed that Teen Figure Champion, Miriam Looney will be doing this year's Team Nationals and she's agreed to do an interview with FigureBikini.com! Make sure to stay tuned, as this is one interview you surely will not want to meet. Also, make sure to check out our very special interview with training and nutrition expert, Gary Udit! Both interviews will be on the way withint he week.

New Covers and Yummy Protein Bars

NPC Star, Janessa Mitchel will be the new face of FigureBikini.com on Facebook. She will be on the cover for what's left of this month + the entire month of March. Janessa is only the third lady to be on the cover, with Ruthie Harrison being first, followed by Abby Clark.

NPC Teen Champion, Miriam Looney, will be on the cover of FigureBikini.com on Twitter. She will be on the cover for the remainder of the month + the entire month of March. Thanks to last month's cover, NPC Star Hunnika Rodriguez.

If you haven't "liked" or "followed" our pages, please do so! You'll really help us get the word out!

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Darielle Gaines is a top level NPC Bikini Star. Aaron Singerman is the host of Access Bodybuilding on RxMuscle.com. They are both sponsored by Robert DiMaggio's IronMagLabs!

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I ask the Ladies -- for their Numbers!

I often find myself scrutinizing the diets, physiques, and contest preps of some of the most successful women in the physique sports - from bikini to bodybuilding, but it wasn't until recently that I started wondering what kinds of numbers these beautiful ladies of the gym were putting up. Do they train for strength? Do they train for endurance? There's so many unanswered questions when it comes to the different divisions. For example, did you know that some Bikini girls train like powerlifters? Did you know some Women's Bodybuilders actually opt for cables and ropes, as opposed dumbbells and barbells? It's true!

As usual, I went to the champions to get their feedback; I feel they are the #1 Authority on what works for women in getting into top shape for healthy living, as well as for the stage. Just remember that training, much like diet, supplementation, and rest -- requires consistency! You can't train like a powerlifter, meanwhile diet like a bodybuider - or can you? What are the limits, if any? And how hard should push yourself?!?!

For now, let's get some Numbers! Chest, Arms, Legs! Go!

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"Right now, I'm trying to maintain my size in my legs. I tend to hold muscle very well in my legs and have to be careful that they're not over-powering my upper body. Currently, I'm comfortably squatting 115 x 12-15 reps for 3 sets. Deadlifts, 120-150 x 12 reps for 3 sets. Leg press, 495 x 12 reps with occasional drop sets. Like I said, I'm trying to maintain size yet still trying to bring up glute/ham area by focusing on the muscle squeeze during those particular exercises.

I usually don't bench press, like Miriam, I don't feel like I need to build up my chest. I stick to different push up variations and incline dumbbell press (20-25 lbs for 15 reps) when working chest."

Ashley Lemmons (featured on Video)
Fahrenheit Nutrition, Sponsored Athlete
Top Level NPC Figure Star

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"My weight training program is based around Weilder's 5/3/1, which I love. I have made fantastic gains while running this program. I had to stop squats, deadlifts and military pressing last year due to several injuries (back and ribs), but I'm healthy again and finally back at it. Obviously, while running this program, I keep my reps very low...3-5 at the most. When I was at my strongest/healthiest, I was able to PR with Squats at 210x3, Deads (conventional) 225x3 and Military Presses (standing) for 100x3..I've only recently started working to increase my bench and have repped 105 for 3.

My numbers still arent back to my pre-injury level yet, but I am getting there and looking to keep progressing and making gains throughout my contest prep.

Nicole Gray
Champion Nutrion, Sponsored Athlete
IFPA Figure Pro

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"I love lifting heavy and not being able to eek out even one more rep, going to failure is the key to muscle growth. I don't use conventional power lifts, like bench press and freebar squats, but I do variations of them on the same equipment. For example, I do dumbbell chest press instead of bench press, usually with 30s, for 4 sets of 15 reps. For legs, I do leg press with 3 plates/side for 5 sets of 12 reps. Dead lifts I don't go top heavy on because I have scoliosis, or a curved spine, I usually lift around 100lbs for 4 sets of 12 reps.

My workouts are usually rather long and detailed, incorporating many different exercises and short rest periods, so complete exhaustion on a single exercise would not work well in my program!"

Ruthie Harrison
Top Level NPC Bikini Star

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"I always keep my rep range between 8-15 reps to help with my muscle growth. I deadlift 155 lbs for 8-10 reps , Leg press 500 lbs for 8-10 reps , Squat 155 for 10 reps, and shoulder press 30 lb dumbbells for 12 reps. Those are my main muscle building exercises that I lift as heavy as I can push myself. As far as bench pressing goes I usually don't go over 85lbs because I don't feel the need to really build up my chest muscles."

Miriam Looney
NPC Teen Figure Champion

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Thank You!!!

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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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[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”

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 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 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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She's Only 17!

Miriam Looney

Age: 17          Height : 5'2"

Contest Weight: 112 lbs     

Off Season Weight: 120 lbs

State: Alabama

I had always thought cardio and eating very little food would get me the body I wanted. That was totally flawed thinking!! My best friend/personal trainer really helped teach me that weight training is the way to sculpt a lean beautiful figure! During my first contest prep I had a trainer create a diet for me that consisted of lots of lean proteins and vegetables. My first contest prep was absolutely miserable because I was so used to eating high carbs with very little protein, you could say I went through carb withdrawals haha! The dieting now is less torture and more of a lifestyle I've chosen, and I wouldn't trade it for anything! Clean eating gives me so much more energy and really makes me feel great!!

"I started competing at age 16 because I loved working out and I really wanted to challenge myself! I took second place, but I wasn't super happy with the way I looked at this show. I had competed at NPC Southern Classic a month prior and was really pleased with the way I came in at that show, I even qualified for nationals! I feel like having to diet an extra month was just too taxing on my body and I was having trouble following my diet spot on. Overall I felt the judging was fair and the girl who took first deserved that placing. The mood backstage was kind of tense considering everyone was trying to get glazed and pumped on time! There was also a lot of excitement because pro cards were being awarded at this show!! Everyone was really friendly, but also carb depleted haha!
I recently competed at NPC Teen Nationals in Pittsburgh, Pennsylvania

I'm currently taking a long off season to add more muscle to my physique. The judges told me that I need to add overall muscularity, so that's what I'm going to do! I plan on competing at the end of next year to go for my pro card or at least a top five placing at nationals. The shows this year really helped me play around with my pre-contest carb up and what works best. I've discovered that I look best without any carbs before going on stage, it makes me come in tighter and overall better looking. I want to thank my mom for being my main support system , and my dad for financially backing me up (aka paying for tons of organic chicken!) :) I love you Dad! Also a big thanks to my sister Kathryn for giving me a boost when I was really feeling low."

- Miriam Looney

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FigureBikini.com

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First and foremost, I want to say what an absolute privilege it is for me to introduce you to some of the best women in the sports of Figure and Bikini. These great athletes take the time to do interviews and appear on blogs and radio shows, because they are determined to doing to promoting their physique and making themselves accessible to fans and novice competitors. Today, I'm very happy to introduce you to Miriam Looney!

While most teenagers are at the mall and/or getting into trouble, Miriam Looney is focused on earning her IFBB Pro Card and taking the physique world by storm. This is serious business! There's training, tanning, strict diet, posing, and tons of merketing (both of her physique, as well as her knowledge and objectives in the sport).

Thanks so much for taking the time Miriam to talk to us, and congratulations on building a remarkable physique! It looks like you're well on your way to going pro and making a huge name for yourself. Most people would be happy to take 2nd in a national show, but you have set your sights on a goal, and your determination is both inspiring and undeniable!