Kyrsten Urff Interview

Photo Credits:
Photos 1 and 4: Muscle Papa John
Photos 2,3 and 5: RX Muscle/ Arno Photography


After overcoming an eating disorder Kyrsten stepped on stage first in Bikini and then most recently an impressive second place finish in figure at the Jax Physique. Still very young, Kyrsten has plenty of time to make the needed improvements to have a long and very successful career.

Q: Can you talk about how you got started in the gym?
A: All throughout high school I battled an eating disorder and finally my junior year I decided to join a gym. Then I started seeing a nutritionist and therapist and the nutritionist cut all cardio that I was doing out. So I decided that while my sister was at the gym doing her cardio I would make my way around the weight room and do as many sets on whatever machine I could. The addition of of resistance training made me gain more muscle mass and people started complimenting me on my physique more. I started realizing I like the look of muscle and not being skinny and having no definition at all.

Q: What made you decide to try competing?
A: I moved to FSU and I knew a few people who competed at that gym. They started telling me that I had the body for it and should look into it. I started researching competitions and decided that is what I wanna do. Just to give me something to work towards.

Q: A lot of people I interview say that after the first show it becomes almost addicting to them, was that the case with you?
A: Yea, definitely. After I did my first show I realized how many opportunities it opens up for you and how many doors open up. I realized how many people you get to meet and how great an opportunity it is.

Q: You are still young, is it hard to pass up on the partying and things people your age are doing to live this lifestyle?
A: Not really. I've never really been a partier. In high school I was busy with sports or studying. When I decided to join a gym, that was my outlet and I had the most fun. I never needed to go out and party to have fun.

Q: You started with bikini and moved to figure, which to me was smart because you come in very hard, was that why you switched or was it something else.
A: Yeah it did. When I came in for bikini the judges told me I was too lean and that I had too many striations. That is what I like, I don't go for the softer look, so I decided to switch to figure. I had to put on more muscle size but I thought it would be better for my goal.

Q: For the switch, how drastically did you change your training?
A: It was pretty drastic. My time in the gym increased, I started eating a lot more. We train a body group every day but we also touch-ups on the parts we need to work on. My quads and hamstrings needed to be worked on as well as my back and shoulders. So not only would I do the body part I need to do, I would have touch-ups for four different parts as well. The training was different and a lot more heavy.

Q: You just took second in your class at the Jax Physique, how happy were you with what you brought to the stage?
A: I was really happy. I was surprised I took second, I wasn't planning on that. Especially since it was my first figure show and I tend to psych myself out looking at how great they look. It was like "this is my first show, I am not planning on placing, just practice my posing". Opening my back has been the hardest part. I was proud of how I did at the show. Now I am thinking I didn't come in dry enough so next time I want to be more dry on stage.

Q: Your sister Sonya also competed, how much easier is it to have someone go through the whole prep with you?
A: It is definitely easier. She did all my Pro Tan, she helped with makeup, we helped each other with our hair, we kept each other on track with depletion and carb up. We decided if we compete we should try and do the same shows together.

Q: Do you get more nervous for yourself or for her on stage?
A: I didn't get to see her really on stage. I was backstage but was peaking through to listen when they announced the winners. I was nervous for her but equally for myself.

Q: Do you know when you want to compete next?
A: The goal is to do a National qualifier in the next few months. I talked to Sarah and think I am taking the next two months off to bulk because I wasn't happy with my delts on stage or my arms. So I am gonna try and bulk up and put on more muscle mass before I do a qualifier. So I am shooting for November.

Q: You kind of answered it but if you were to critique yourself, where do you need the most improvement?
A: Definitely shoulders.

Q: Is fitness modeling something you want to do more of?
A: Yeah, that is definitely something I have always dreamed to be. That is what I want in my future, to be a fitness model.

Q: When you are in the gym, do you get any of the stares or attention from people?
A: Yeah! There is definitely, if you look around, people are watching you. At first it is irritating because you are like "why are these people starring at me while I am trying to work out", but then you realize they are not sued to girls training as hard as you. I put in my headphones and don't make eye contact with anyone in the gym.

Q: If you could spend one day training with someone you have never trained with, who would it be?
A: Larissa Reis. She has the physique that I want.

Q: Anyone you want to thank?
A: My sister Sonya, Sarah Long, Shelby Phillips, Lynard Dicks and Cyborg Supplements.

Jeanette Samuelson Interview

Photo Credits:
Photos 1-2: Corso Photography
Photos 3-5: RX Muscle



Jeanette Samuelson's year is off to a good start as she brought her best package to date in taking sixth at the Arnold's and second and third place finishes at the Sunshine Classic. Next up for her will be Jr. Nationals as she continues pursuing her goal of winning a pro card. At the rate in which she is making improvements, a pro card can be a very real possibility.

Q: Can you talk about how you got started in the gym?
A: I first got started when I was thirty-five. I had two kids and a full-time job. I wasn't very healthy and tired all the time and didn't have the energy to play with my kids or anything else in the evening. A gym opened up in the area and I went over and looked at it and talked it with my husband at the time. I got a membership and jumped right in pretty quick. They told me how high my body-fat was. For being a tiny person I nearly had a heart attack when they told me it was thirty-six percent. I was like "oh boy." I went full bore into cardio. It took off from there and I started feeling better.

Q: What made you decide to start competing?
A: I saw a girl in the gym who was getting ready for her first show. In watching her, we always think better of ourselves and thought I could do it. I put my foot in my mouth and went and did it. I wasn't prepared for the first show but I just fell into it. It looked interesting. I went to a show and it is one of those things where when you see a show you either love it or hate it and I absolutely fell in love with it and had to try it. It was out of my character and nothing i had done before. I saw somebody and figured I was thirty-five and needed something to do.

Q: A lot of people I interview say that they do the first show and it becomes addicting, was that the case with you?
A: Not so much the show part. I love the training part more than anything. I guess the shows were more about how I can better myself. It gets to the point where a lot of times you are competing against other people but I figured it out that it is me I am competing against. Some people would call it an addiction but for me it is more the joy of the training and working towards the goal of being the best I can be at that moment. It depends on your definition of addiction but I love it, it is fun, keeps me motivated and pushes me in every other aspect of my life. For me, it only enhances everything else. It can be an addiction and tear your world apart, but for me, it is the hobby, the job of becoming a better me.

Q: This year you look so much better in several areas, to you where has your biggest improvement been?
A: My biggest change over last year is my mental aspect of everything. I have taken a different look at coming to terms that this is a lifestyle but also a hobby as far as shows are concerned. I am not gonna make a fortune at this as much as I love it. I had to just look at my whole life. I had a lot of changes the last year and a half with divorce and really had to take a whole look at my life. It helped me become a stronger person and strengthen me physically. I think that is the biggest connection I have had this year, I found the joy of competing and training. A lot of times you are a nervous wreck going all the way through shows. I did the Arnold's in March and my whole mental outlook had changed. It was the easiest show I have done, easier than a local show. It was how I went into it with my mindset. I had a calmness and peace that I haven't had in the years I have competed. Once you find that, the body follows with it. You are not stressed out and your body sees that and feels it and everything comes in line. It is a cool process if you go with the flow of it, if you fight it, it is hard. That is my biggest change, I am happier on stage and even the training and diet are different.

Q: You mentioned the Arnold's, you took sixth, surely you would have liked better, but you look at the competition on that stage, how happy where you to do that well?
A: I was ecstatic. For me, first call-out was huge. I had just done Nationals in November and didn't do well at all. I had made some changes, changed coaches and made big changes with training and diet. The Arnold was my dream show and to step on stage, for me, that was it right there. I always wanted to be there, but to get that firs call-out, I swear I won the show. It was a dream come true. We always wanna win, there are so many aspects, you cant take into consideration all of them. We had call-outs, I was dead-center, it was huge. It was a confidence builder, I had almost quit the whole thing. I am glad I didn't cause you have a dream point and to go do it, it was so worth the sacrifice and the time you spend doing everything and squeezing workouts in.

Q: After that you jumped right back in and did the Sunshine Classic and took third in your class and second in masters. That close together, there isn't much time for improvements, so do you just go in hoping to look as good as last time?
A: I have never done a show back to back like this. Physically, there is no time for tweaks, you do what you have to do. You have one week of training and then are right back on prep week again. It is more of a mental thing. Usually you come out of a show and say "I have a break, I cane at for a week", this time I didn't have that. It played tricks with my mind. Really, the Sunshine, since I made the changes this year, I needed to see what they judges were thinking. I had one judge say that I had to change everything about me which for a competitor is devastating. I was not quite as hard as I was at the Arnold's but local shows they like it a little softer. I put my best self out there and got to enjoy being on stage with my coach. I got the feedback I needed from the judges to get me ready for Jr. Nationals. I got the qualifications I needed. I needed to see if it was what they judges were looking for and we got what we needed.

Q: Now that you have done it, will you do shows that close together again?
A: Probably not! If I have to I will. I like that break, physically and mentally to refocus and get ready. I like the break. Not to long a break. This year I had two in March, one in June and one in November, so a little bit of a gap between June and November to make adjustments.

Q: For Jr. Nationals, is there a specific area you most want to improve?
A: Always stage presence. Stage presence is a huge huge part of it. Being confident but not arrogant. I wanna go on and be graceful. Being a tomboy I can always use the help there. I will be in between sets and you will see me practicing poses, working on turns, the hands, the smile, that is my main focus, to fine tune it even more. As far as physique, I'd like to come in like the Arnold's, probably a little harder. We are pretty happy right now and I wont have to kill myself. Stage presence will always be a big focus.

Q: Is the pro card a big goal or if it happens, it happens?
A: I'd love my pro card. I want the pro card. Going up to the National level, that is what you are going for or to me, it is a waste. It is so expensive to do this sport and I give much credit to the mom's, I started the same way, it is hard to do. Going to that National level and having been there a couple years, I am hungry for it, I want that card. I feel like I am starting to get dialed in to what they are looking for. I would absolutely love it.

Q: You mentioned posing between sets. Lately I see people asking how to get good at taking the self mirror picture, you are one of the best at it, give some advice on how to do it?
A: Haha! Hold the camera to the side. You cant have it to far away or it gets blurry and if you are too close to the mirror the flash will kill the lighting of it. It takes practice. I have a Droid so I have to hold my phone a little funny to get the button on the bottom. You have to play with the hands to hold it just right. Don't go with the first picture all the time, take a couple and use the best one. I get some bad ones sometimes to.

Q: If you can spend one day training with someone you have never trained with, who would it be?
A: It would have to be Ava Cowan. I know Va and have done posing with her but never trained with her. We have friends in common and one of them told me me and Ava train the same. I love her and always looked up to her and admire her for all her hard work. I would be over the moon to train with her.

Q: Anyone you want to thank?
A: I need to thank Jason Giardino, my coach. He has been a huge asset to me this year. Very supportive and encouraging. I tell him to give me a kick-ass workout, I wanna work hard and he has done unbelievable. My posing and everything has been remarkable. My boyfriend Bill Post, he has been very supportive, everything I need as a supporter and boyfriend. Barbara Molyneaux a great friend and non-related sister and support.

Shannon McMillan Interview

Shannon McMillan is about to return to the stage in the quest for a pro card. Competing was almost just like the next natural step for her with fitness being such a big part of her life. In a short time she has done very well in that next natural step. With some improvements she worked on, that pro card can be a very realistic possibility.

Q: Can you talk about how you got started in the gym?
A: I majored Kinesiology in college so I have my Bachelor's of Science in that and my major was a Fitness Specialist. I got certified as a personal trainer. After college I came home and started working at a local Health and Wellness club and training there. I had always worked out which is why I went into that major. I have been athletic, danced, did track.

Q: What made you decide to compete?
A: There was a trainer at the gym I was working at about four years ago. She was competing and I thought it was so cool that she did it and I always wanted to but I didn't wanna settle down. I was twenty-five and still liked -and still do- to go out on the weekends. I knew it was gonna be a lot of discipline so I put it off for awhile. Finally last year I decided to do it. I decided to take the next step, hired a trainer and nutritionist -not the same people I work with now- and started training for my first show.

Q: You knew it would be discipline, but did anything about the prep surprise you?
A: You think you are a healthy eater before you start doing this. I thought I really ate healthy and knew a lot and then you start eating clean and it broadened my horizons. The biggest part was eating six times a day. My nutritionist game me my meal plan and I didn't understand how I would cook all this chicken and eat six times a day. The hardest part was adjusting to the diet in the beginning and getting rid of anything bad I was eating.

Q:A lot of people I interview say that after the first show competing becomes almost addicting, was that the case for you?
A: I definitely think that right after the show you get that feeling you wanna compete again. I wouldn't say I am addicted. I enjoy it but I don't feel I have to do four or five shows a year. I enjoy the lifestyle of eating clean and working out and doing a show once or twice a year. I am still getting into it, so maybe that will come.

Q: Did any friends or family react negative to the adding muscle and competing?
A: Not really. I have always been so active and in the gym and worked out. It wasn't a surprise to anyone that I was doing it. I didn't have any negative feedback at all.

Q: One thing I notice from pictures is you are in great condition on stage, is that something you take pride in?
A: Yeah! I have good genetics to start with and lean down very quickly. Being a dancer my whole life I had a one-up, I had good glutes to begin with from all the leaps and stuff. It has been easier for me than some other people. I have a quick metabolism and put on muscle quickly.

Q: Does the dance background give you an advantage that you are used to being on stage as compared to others?
A: Absolutely! I don't get nervous where some have terrible stage fright. I actually feel better when I am on stage, I do better in front of people. I looked forward to it cause after I stopped dancing, that was my last time performing so it was nice to get going again and get on stage in front of people. I thrive on that.

Q: When are you competing next?
A: I compete in nine days. The natural Southern States Classic.

Q: From last time, where did you try to improve?
A: My shoulders needed a lot of work and still do. They have come a long way in nine months. I added a second shoulder day. I am eating a lot more, the diet helped ten-fold with how much mass I put on the last nine months. My legs to, but definitely my shoulders.

Q: For those who may not be familiar, why are those big shoulder caps important for figure?
A: I think it rounds you out. I don't feel they are any more important than anything else. You can have great delts but if you have crappy everything else, what purpose does that serve. But it looks good when you have the nice cap on your shoulder, it balances your lower body a little bit.

Q: You have been working with Alex Ellis who to me has become one of the best coaches in the sport, how much has she helped you?
A: A lot! I had a different coach and started with Alex in September. She did my posing my last show so I had already been working with her, then in September she got a hold of my diet and gave me a great off-season diet. I have eaten so much more, I cant describe how great it has been. Before I was always hungry and now food isn't an issue, I am never hungry. I think the nutrition has helped a lot. In the beginning she did a lot with my workouts but being that I am a trainer I have a good background. We work out and I have learned exercises from her. The nutrition and pushing me harder on cardio towards the end to.

Q: Does the success that several of her competitors have had recently help motivate you?
A: Absolutely! It is nice to know she has a good track record. It makes you think you will do just as well if you put in the same work as the other girls. It is motivating to know that the girls she coaches are getting pro cards and hopefully that goes well for me next week.

Q: Everyone wants a pro card, but is it like a serious goal for you or are you happy doing what you are doing regardless?
A: I really want to get it. Like you said, everybody wants it. I feel like I have put in the work and changed my body so drastically and feel I deserve it. That being said, some other beast can show up with more muscle and that wont take away from what I have done. I definitely want it, but it is not the end of the world if I don't.

Q: When you are in the gym do you get the stares or attention from people?
A: Absolutely! More so now when you are in the cutting phase. People are like "wow, your muscles got bigger" and I'm like "No, I just don't have as much fat on them right now."A couple weeks ago I was in Houston in a couple random gyms and three different people came up to me and said "wow, you have great arms, what did you do." I have gotten more stares since I am leaned down. Not necessarily negative, I think people are interested in what I am doing and training for. If anything I have gotten more clients because of it.

Q: If you could spend a day training with someone you never trained with, who would it be?
A: It's probably cliche but I would say Erin Stern. She has a beautiful body and she is very humble and down to earth. I think she is a great person.

Q: Anyone you want to thank?
A: Of course Alex for everything she has given to me, the encouragement and nutrition plan. Kristin Flannery, my workout partner, she inspires me daily because of having kids and a job and still manages to get everything done. She is my constant cheerleader. Ashley Lewis has been a really great motivator, we have done this prep together and motivate each other since the fall. All the girls from Team TCP for their daily support and encouragement. My boyfriend for always supporting and listening to me and handling the last few weeks of prep.

Lauren Hawkins Interview

Photo Credits:
Photos 1-4: RX Muscle


What do you do when you don't do so good at your first show? You do what Lauren Hawkins did. You take the time to make the needed improvements and come back better the first time. What is even better is if you do like Lauren did and win your class. Lauren made a remarkable improvement in doing so and definitely is someone to keep an eye on.

Q: Can you talk about how you got started in the gym?
A: I was an athlete my whole life. In college I majored in Exercise and Sport Science. So I have been in this industry since college and been training and teaching classes for over a decade.

Q: What made you decide to try competing?
A: My girlfriend Kelli about a year and a half ago said she had this on her bucket list and convinced me to do it with her. I really did it just to support her and bond with her and give ourselves a goal.

Q: Did anything about the prep process surprise you?
A: I think for me and my body type, I thought it was gonna be worse. I put myself through the ringer when really I shouldn't have bee dieting so hard. I didn't need to do one extra minute of cardio or anything just because of my body type. So I was a little to tough on myself the first time around and learned some lessons from it.

Q: A lot of people I interview say after the first time that competing becomes like an addiction, was that the case with you?
A: At first, no. I didn't do so well at my first show. Being so competitive, it was a big knock to my ego. It was "I'm done, I tried it, it's not for me." Then two or three weeks later, I missed the goal and became somewhat obsessed with a new goal, a show that was far enough in the future that I can make changes but close enough to where I knew I was gonna do it.

Q: When you don't do well at the first one, is the next one more hoping to not do as bad as the first or more like you know you will do better?
A: I knew I was gonna do better. I knew there was nowhere to go but up. I knew that I had the knowledge to do what I needed to do. It was just a matter of implementing it. So, there was eleven months between shows, plenty of time to make the changes I knew I had to make to have a different package.

Q: You won your class at the NPC Midwest, how happy were you?
A: I was beyond happy. I didn't place my first show so standing up there in the middle with that medal around my neck.... I got first in Novice and wasn't gonna do Open, and decided to do it and was so proud of myself for stepping back on stage and doing it. That moment was huge for me and validated the last eleven months of hard work.

Q: Physique-wise, where were you better?
A: I had a lot more muscle to me. I am 5'10", I am tall, so it is hard to get it on me. I focused on my back and shoulders and became obsessed with training them and it paid off big time for me. It was well worth the effort.

Q: You knew you would do better but did you think winning was a realistic possibility?
A: I didn't know what the competition would be like and how the judges would judge. Going in, even the day before, I said if I could break the top five then I would know I have what it takes to keep going on. At the competitors meeting, some of those girls scared me, I am confident, but they oozed it, looking at their physiques under their shirt, I was second guessing myself. Once I got there the day of, it became tunnel-vision, I wanted to be in the middle, first in my class and became focused.

Q: From pictures you looked confident, were you that confident?
A: I am more confident in general in front of a lot of people than one on one. I am in front of women all day long teaching classes. On stage it is like "fake it till you make it." If I am confident and hold my head up high, they will believe it, there is nothing fake about it. Was I little nervous? Absolutely! But I knew I had to keep my head up and keep it together and show that.

Q: Your posing was good for a second show, did you put a lot of practice in?
A: I did! My first show I thought I had it together more than I did and I trembled. In that show they held us in our poses for a lot longer than this show. In my mind I was preparing myself for that seven or eight minute comparison and practiced and practiced and practiced. I am in a small town and don't have a coach, all I could do was watch videos and look at pictures and learn from them. By the time I got on stage, I knew where I needed to be.

Q: Can you talk about how important posing and looking confident is on stage?
A: They see it, it is written all over your race. They see your body first but it is all about your body language. Having that confidence and your head held high and your shoulders back, that is once of the most important things I see when I see these pros. I notice that before Is tart taking apart body parts. I am tall and have to own that. When I took those first few steps, I didn't want them to see "she is this tall scrawny whatever", I wanted "she's tall, she's proud of it, her chest is out, her head is held high." Then everything else falls into place. I think it is that self-doubt that can get into your head during doubt that can wreck you on stage if you don't have that confidence behind your poses.

Q: Do you know when you want to compete next?
A: I do! I qualified for Nationals which was amazing. I wanna be realistic and put my best foot forward. I know there are more changes that I want to make, add size, grow before I hit a National stage. I am looking for the show in Ft. Lauderdale in November which gives me time to make some serious changes.

Q: Are there specific parts you want to improve?
A: I wanna continue growing my shoulders and back. I am so tall and I don't want that stick figure, I want those broad shoulders. Also my judges feedback was more size in my legs and that is something I have not focused on because I naturally have lean legs. Maybe that will give me more balance.

Q: When you are in the gym, do you get any of the stares or attention from people?
A: I do! It's interesting because where I work is actually a community center and is funded by a church. It is different than other gyms I worked at, different vibe. I stick out in the weight room because there aren't a lot of women in general and then I am throwing around some heavy weight. The other gym I bounce into because it has some cool equipment is on a Military post. It is ninety-five percent guys and here comes this tall girl and I start taking off some layers and throwing around some big weights, it creates a little bit of a commotion. Sometimes it fuels me to lift more, I am in front of people and helps me throw a little more weight.

Q: If you could spend a day training with someone you have never trained with, who would it be?
A: It has got to be Erin Stern. I went to school at the University of Florida, she is a Florida Gator. Florida girls have a thing with each other. I am a little taller than her, but she is gorgeous, she has the whole package, she is the one I wanna look up and see how she walks on stage. For sure, she is my biggest role model.

Q: Anyone you want to thank?
A: My girlfriend Kelli. She is the one who got me into this crazy world of competition. I feel like I have become a stronger trainer, friend, instructor, mom, everythign because of it. I would have never done it without her, she is the sole reason I got into it.

Nicole Phinney Interview

Photo Credits:
Photos 1, 3 and 4: NPC News Online
Photo 2: Hot Shotz Photography





Nicole Phinney's second year competing is off to a great start as she took second in a tough class at the natural NPC Eastern USA's and then this past weekend won her class at the NPC Ohio Naturals. Nicole brings a great overall package to the stage, highlighted by her amazing legs. Nicole is definitely someone who with some continued experience and improvements will be the holder of a pro card one day.

Q: Can you talk about how you got started in the gym?
A: I got started six weeks after I had my second child. When I walked into the hospital in labor with my son I was a hundred and sixty pounds and I am 4'11". Six weeks later I decided that it was time to get my body back.

Q: What made you compete?
A: I started lifting in the summer, in July, I realized that I had exhausted my knowledge base and I hired a trainer through my gym. She said "let's set a goal." I'm not a runner, so I knew a marathon wasn't in the cards. So, I decided on a bodybuilding competition. It was simple as that.

Q: A lot of people I interview say they do the first show and it becomes addicting to them, was that the case with you?
A: I don't even think I finished my presentation and in my head I was thinking "when can I do this again?"

Q: Last week you did the Natural Eastern USA's and took second, in a case like that are you more happy you took second against good competition or is it more "what do I gotta do to get first?"
A: To be perfectly honest, I was just elated. The first time I competed I didn't place at all. I took tenth out of twelve girls. To go from that position to being in the position of second in a strong class, I was just elated. Of course I asked the judges "what can I do to improve for next week?" because the sport is about continuously evolving. But I couldn't be anything but ecstatic.

Q: Then this week you came back and won your class at the Ohio Naturals, how happy were you with everything?
A: Honestly, it was surreal. I still cry thinking about that moment when my number was called for first place. Having a year ago standing there through first call-outs and second call-outs and finally being called for last call-outs to being called as the class winner was a moment of pure joy.

Q: One thing I like is something some other competitors over look is hair makeup and the right suit, it is something you hit spot on, for those not familiar, how important is that?
A: Thank your for that wonderful compliment. That is a lesson I learned hard my first year of competing. I stepped on stage with platinum blond hair which under stage lights turns real white. My suit, I just ordered on-line and my makeup I did myself based based on someone telling me you wanted big dramatic stage makeup. I cringe when I look at pictures because it was overdone, it needed to be toned down. One thing I spent the year studying is what is the best of the best, Nicole Wilkins, Erin Stern, Candice Keene, how are they looking on stage? They are presenting a beautiful natural physique and it looks like effortless beauty. They aren't going over the top, just trying to make it look like they are done just right.

Q: You look confident on stage, are you really that confident?
A: I genuinely do not know how to explain what happens when I step on stage. All I know is somehow I am able to slightly disconnect and feel like it is just me and the judges. I am thankful for that because if I realized how many people were really in the audience, I might not step out there. When I hit that stage it is a moment of "this is you and the judges and you are gonna show them what you have been practicing for a year. It is your time to nail that routine that you have been practicing."

Q: When are you competing next?
A: I am competing this Saturday at the NPC Cincinnati.

Q: In such short time, is there any way to make improvements?
A: I would say no. I think my best plan of action is to make sure I come in this week looking exactly as I looked last week. My goal is to not look like a girl who the judges are saying "holy cow, how many contests has she done in three weeks, she looks like a train wreck." I want them to see a girl who brought her best package just like every contest she has done this season.

Q: After going through prep, is it hard to not go ahead and pig out after that first show knowing you gotta do it all over the next week?
A: The strange thing for me is that the strict structure of the nutrition plan and following through is very comforting to me. After the contest I have that post contest meal. Depending on how I'm looking, sometimes the next morning I have a special meal and then back on the diet. At that point I am ready to go back on that plan. I think it is because even in my off-season I follow a plan. I always feel like it is just a slight tweak of what I do in the off-season anyway.

Q: How hard is it to balance the training and prep with raising children?
A: My first season it was incredibly difficult. You are dealing with the emotion and anxiety of stepping on stage, learning how to prep and train. That first season was pretty rough. This season I approached it differently. We made small and slow tweaks to my plan. It wasn't like "this Saturday your in-season prep starts". It made it much easier. The other thing is that I have a home elliptical. My cardio was done in the morning while the kids were sitting at the t.v. watching a movie. So that made it easy cause for them it was just movie time while mommy ran. The other change was I went ahead and decided that while my children go to child-watch at the gym, I have an hour and a half time limit and I needed to accomplish everything in that hour and a half. I wasn't gonna go back a second time. If it was back, abs and posing, then back, abs and posing would get done in that hour and a half. I train in the morning and come lunch time I was able to focus on the kids. Yes, I still had my meals to get in, but the training and contest while still dominant in my life, had their place.

Q: You have a body-frame that can hold muscle, your legs are insane...
A: Thank you!

Q: Would you ever consider physique?
A: I love the frame and the power and strength that come through in the physique frame, but to be perfectly honest I am terrified of the routine part. From that aspect, I am not sure I could handle it. I am confident in the figure frame and I know I still have to put on more muscle to support the figure frame. So my mind-set is in figure.

Q: Can you give an idea of what you do for legs?
A: Sure! I alternate two different style of workouts. Each always includes some sort of super set. Leg presses, squats, hack squats, leg extensions and walking lunges are all essential to my leg workout. My leg day is quads and then I have a separate day for hamstrings and another for calves.

Q: When you are at the gym, do you get the stares or attention?
A: Of course! I workout at the same gym. When I started it was "who is this tiny little blond chic in the weight room?" I stood out like a sore thumb. It is always the same group of guys in the weight room in the morning so I have been adopted as a "bro" over the past two years. Now I am common place to them. When I go at other times of the day I do tend to feel like an oddball but that is not to say that I am not treated with respect. I never feel uncomfortable. I recognize that not everyone trains like a figure gal.

Q: If you could spend a day training with someone you never trained with, who would it be?
A: Dana Linn Bailey. Her shoulders are killer, her quads are insane, I admire her physique so much. Also I would like to train with Dusty Hanshaw. I follow him on facebook and inspired by his words. The mental guidance you can receive from him for one day would be so empowering.

Q: Anyone you want to thank?
A: My coach Dave Liberman. I thank him once a day just because he genuinely cares and wants the best for his athletes. Without his guidance there is no chance I would be where I am. My husband, he is my number one fan. He pushes and helps and supports me. He doesn't compete, but he trains like a bodybuilder and it is something we have bonded over. We absorb this lifestyle together and it has been amazing. My family and kids, they support me and are genuinely excited for me. My wonderful group of friends who compete, we spent two weekends competing together and it was the best two weeks ever. Some of us are in the same class and genuinely wanted the best for each other. Celeste Harsa and Suits by Celeste.

Erika Guerra Interview

Photo Credits:
Photos 1 and 5: Hot Shotz Photography
Photos 2-3: NPC News Online/ Amir Mirandi

Very rarely am I impressed as much by a new competitor as I was when I saw Erika Guerra's photos form the Natural Eastern USA's. Erika won her class, Novice, and the Overall. She brought an incredible package to the stage and for someone so new, she had an incredible stage presence. Erika has such an incredibly bright future in the sport and is definitely pro material.

Q: Can you talk about how you got started in the gym?
A: I started when I was about fourteen years old. Both of my parents growing up were bodybuilders and fitness had always been a huge part of my life. My mom and I would run everyday and weight train in the gym. She taught me a lot of what I am still doing today. I always loved being fit and they way it made me feel was something I could never get enough of. I really started to structure my training in 2011 once I gained more knowledge about working out. I was consistent since then and made huge gains and have been hooked ever since.

Q: What made you decide to compete?
A: It was always in the back of my head but I felt afraid to go through with it. I started to see results in my body and was putting in so much effort, time and hard work, so I thought "why not make something of it?" That is when I decided to compete.

Q: You are still very young, is it hard to pass up the partying that people your age do to live this lifestyle?
A: For me, not at all. This is something I am extremely dedicated to and I would rather be doing this then doing things other kids my age are doing. For me, this is so rewarding.

Q: Was there anything about competing or the prep process that surprised you?
A: Not really. I was pretty much prepared about the diet. It got tough but I stuck with it and everything turned out perfect.

Q: You did the Natural Eastern USA's and won your class, won Novice, won overall, when you won overall, do you remember what went through your head?
A: I was just extremely excited to know that all my hard work had paid off. That everything I ever wanted actually came true. That was my moment and it was the best feeling. That I worked so hard and it turned out how I wanted it to.

Q: Did you feel going in that it was a realistic possibility?
A: I did! I was confident that I worked really hard, I felt that I deserved something like that.

Q: Two things impressed me. First was your posing and stage presence, how much work did you do on your posing?
A: Honestly, I really didn't practice as much as they say you should. I just got up there and didn't think about anything. I just wanted it so bad that I just did it.

Q: Were you as comfortable as you looked?
A: No, I actually wasn't. But I pulled it off well and I don't think anyone noticed that I was scared. It didn't look like it was my first time either.

Q: The other thing that stood out to me was your lats. Is that something you work on more or just genetics?
A: I definitely worked very hard to get my upper body to that point. I wanted my shoulders bigger and my back. It was something I was going hard on.

Q: Do you know when you want to compete next?
A: Yeah, I was looking at June, the NPC Bev Francis Atlantic States and then Team Universe in July.

Q: For those shows, where do you want to be better from last time?
A: Definitely I want to tone up my legs, get them more cut. I want my back wider. I am working on that now.

Q: You have the body frame to hold a lot of muscle, would you ever consider physique?
A: I have thought about it but I think I like the figure look better than physique. Although I do think I could do well in physique also.

Q: When you are in the gym, do you get any of the stares or attention from people?
A: I do! It is something you get used to. I used to be bothered by it but it is more now not creepy, it is more people looking at me as an inspiration and I appreciate it. People like to see someone who takes care of themselves and is dedicated. It is something I like, to inspire others.

Q: If you could spend a day training with someone you have never trained with, who would it be?
A: I would really like to train with Erin Stern. She has an amazing physique and is a huge role model.

Q: Anyone you want to thank?
A: Definitely my friends and family that have supported me through it all. Both my parents have been great, my dad helping with training and my mom helping with food. My boyfriend who kept pushing me and giving me confidence.

20 Random Questions with Jordan McDonald

Photo Credit: Joe Pic Photography



Q: You are on an island with Snooki, Hulk Hogan, Pee Wee Herman, Dana White, Nancy Grace and Betty White, who gets voted off first?
A: Oh man. Nancy Grace wouldn't last a minute. I think I'd be cool with everyone else you listed.

Q: Who gets voted off last?
A: Betty White all day.

Q: You are alone on that island, what three items do you need?
A: I'm assuming basic survival items are provided so... My surfboard, cupcakes and Jake Ellenberger ;)

Q: Crunchy or creamy peanut butter?
A: CRUNCHY Almond butter please (with some Nutella on top)

Q: Favorite board game?
A: I used to love Clue. Haven't played it in years though.

Q: Best flavor jelly bean?
A: Jelly Beans aren't my thing. If I'm ever unsure I usually go with the red colored candies though.

Q: If they made a movie of your life, what would it be called and who would play you?
A: Dichotomy - with Jessica Alba playing a much hotter version of me ;)

Q: If you couldn't fight, what other sport would you wanna participate in?
A: Fighting??? But if I couldn't be involved in it at all for some reason then... Geez I don't know... Kickboxing, Boxing, Jiu Jitsu and Wrestling!!? Hahaha. I'm pretty stuck on fighting as you can see.

Q: If a restaurant made a sandwich called "The Jordan" what five items would be on it?
A: First off, it'd probably be a desert tray named "The Jordan" & it would include Chocolate Lava cake, Red Velvet cupcakes, Pecan Pie with ice cream, Reese's Peanut Butter Cups, and Heaven which would be all of those mixed together with some chocolate and caramel sauce and whipped cream on top.

Q: Best book you ever read?
A: That's tough because I love to read and I've fallen in love with so many different books. I remember being incredibly sad and feeling like I'd lost my friends when I finished The Lord Of The Rings books and would turn back to random parts of the books and reread them to ease my sadness. It was like I was revisiting my good friends! (Yes, I was and still am a nerd)

Q: Creepiest, funniest or weirdest Pick-up line anyone ever said to you?
A: Not sure if you'll wanna print this but this definitely takes the cake so - A dude came up to me all stressed out looking and was like "My dick died!!!!" and I was a little stunned but decided to play along so I said "Oh no!" Then he said, "Yes I know, it's terrible... Can I bury it in your ass?"
Wasn't effective but damn did he get points for creativity.
LOL

Q: One fighter whose fights you always have to see?
A: Jake Ellenberger, Jessica Penne, Kaiyana Rain... There's a lot of them actually.

Q: Favorite television show?
A: The Walking Dead.

Q: What animal that is not a common pet would make the coolest pet?
A: SLOTHS!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! God I love them.

Q: One celebrity you would love to head kick?
A: Only one? There's more than a few but the first that comes to mind is Honey Boo Boo's mother.

Q: Worst movie you ever saw?
A: If it was bad I probably didn't watch much of it. I remember being kind of pissed when Anne Hathaway's character got hit by a bus in "One Day". Completely unnecessary!

Q: Favorite cartoon character?
A: Again, too many to pick just one!! First that comes to mind is King Julien from Madagascar or maybe the squirrel from Ice Age

Q: Sight, smell, hearing or taste, which would you be most willing to give up?
A: Smell. Since I've never had a very good sense of it anyways.

Q: If they made a horror movie using fighters, who would play the psycho killer, the naive non-believer, the goofy guy who tries to be the hero but keeps messing up and the girl who destroys the killer at the end?
A: Psycho Killer - Fedor
Non Believer - Rick Story
Goofy Guy - Matt Riddle
Girl that Destroys the Killer - Me of course

Q: Why are the Kardashian's famous?
A: Because our society has a sick obsession with rich "beautiful" people living in this supposed "elite class" where money isn't a thing and people look like they woke up with full hair and makeup done. Conversely we also like watching bad shit happen to these people. The Kardashian's have played on this well and are all over our TV's, magazines & billboards now because of it.