Qawnana Crockett Interview

I mentioned looking for more interviews and one response was from Qawnana Crockett. Very happy she responded. I looked at some photos and saw a beautiful woman with a great physique, highlighted by a back that anyone would be jealous of. Looking at her contest history you will see it is loaded with top five's and even wins. And you get the feeling she is just getting started. I hope this interview is able to introduce even more people to an incredible woman who is a big asset to the fitness industry.





Q: First, Qawnana, I want to thank you for taking the time to do this.
A: THANK YOU AGAIN FOR THE OPPORTUNITY.

Q: Can you start out by telling a little about yourself.
A: I AM FROM COLUMBUS OHIO, THE OLDEST OF 3 CHILDREN. I HAVE BEEN MARRIED TO MY PROM DATE FOR 13 YEARS IN JANUARY. I HAVE 2 CHILDREN WHO ARE ALSO ATHLETIC AND I CURRENTLY LIVE IN VIRGINIA.

Q: Before the gym were you an especially athletic person? Play any sports or anything?
A: ABSOLUTELY! THE 2 SPORTS I PARTICIPATED IN THE LONGEST WERE TRACK AND DRILL (DANCE) TEAM, BUT I WAS A SWIMMER, BASKETBALL PLAYER,AND A CHEERLEADER.

Q: What initially led you into the gym?
A: WELL, I ACTUALLY STARTED LIFTING WEIGHTS IN HIGH SCHOOL. I WANTED POWERFUL LEGS FOR TRACK SO I WOULD SOMETIMES TRAIN WITH THE WRESTLERS AND FOOTBALL PLAYERS IN THE GYM AT SCHOOL. I WENT INTO THE MILITARY AFTER HIGH SCHOOL, SO I CONTINUED TO WORKOUT AFTER HIGH SCHOOL.

Q: Was training something you picked up fairly easy? How long before you started to see results?
A: YES, I LOVED THE FEELING I WOULD GET AFTER AND EVEN THE NEXT DAY. IT REALLY WOULDN'T TAKE ME LONG TO SEE THE RESULTS I MEAN WITH IN DAYS! THAT MAY BE ONE REASON WHY I KEPT TRAINING.


Q: What made you decide to compete for the first time?
A: I KNEW IN HIGH SCHOOL I WANTED TO BE INVOLVED IN BODY BUILDING. BACK THEN, THERE WAS NO "FIGURE" AND BODY BUILDING WAS DIFFERENT. WHAT'S CRAZY IS I APPARENTLY TOLD MY CLASS MATES AND THEY WROTE ABOUT IT IN MY SENIOR BOOK. MY SISTER WAS GOING INTO HER SENIOR YEAR OF HIGH SCHOOL, AND WE WERE GOING THROUGH MY OLD STUFF AND STARTED READING ALL OF THE "BEST OF LUCK" MESSAGES. THERE WERE SEVERAL THAT SAID "SEE YOU AT THE ARNOLD" , OR "SEE YOU ON ESPN"! THAT WAS WHEN IT HIT ME THAT I COULD NOT GO TO MY REUNION AND TELL PEOPLE I NEVER PURSUED MY DREAM! SO, IN 2005, I DID IT.

Q: Is competing something your family and friends supported?
A: MY HUSBAND DID MOST OF THE RESEARCH, MY KIDS DIDN'T REALLY HAVE A CLUE WHAT I WAS DOING, MY FRIENDS DIDN'T EITHER. ONCE THEY SAW THE PICTURES, THEY ALL BECAME MORE INTERESTED IN KNOWING WHAT IT TAKES TO DO THIS SPORT.

Q: Was competing what you expected or did anything surprise you about it?
A: BOTH! I EXPECTED THE INTENSITY AND DISCIPLINE, BUT WAS SURPRISED AT HOW FAST MY BODY STARTED TO TRANSFORM. WITH EACH SHOW CAME MORE AND MORE EDUCATION ON HEALTH, NUTRITION, AND MOST OF ALL, ME.

Q: Can you share your contest history.
A: I'VE DONE SO MANY, I CAN TRY TO NAME A FEW AND HOPE NOT TO LEAVE ANY OUT (LOL). THE SHOWS I'M MOST PROUD OF:
*OCTOBER 2005 OCB 4TH OPEN SHORT (MY VERY 1ST SHOW)
*OCTOBER 2005 OCB 2ND OPEN SHORT (4 WEEKS LATER!)
*AUGUST 2006 OCB 1ST OPEN SHORT/ 1ST OPEN NOVICE/ 2ND OVERALL
*AUGUST 2007 OCB 1ST OPEN/ OVERALL (PRO CARD)
*JUNE 2007 NPC 1ST OPEN MED / OVERALL
*JUNE 2007 NPC NATIONAL TOP 10 (1ST SHOW)
*MARCH 2008 ARNOLD CLASSIC (AM) TOP 10
*JULY 2009 NPC NATIONAL TOP 10
*MAY 2010 FIGURE AMERICA (MUSCLE MANIA) 2ND OPEN MED (1ST SHOW)
*JUNE 2010 IFPA PRO TOP 5 (1ST SHOW)
THERE A MANY MORE, BUT THESE ARE THE ONE'S THAT I REMEMBERED THE MOST.


Q: As far as body parts, what do you feel is your best one?
A: I PERSONALLY FEEL IT'S MY BACK.

Q: Do you have a part you most like to train or favorite exercise?
A: I LOVE COMPOUND MOVEMENTS LIKE LUNGES, SQUATS AND PUSH UPS! I INCORPORATE THESE IN PRETTY MUCH EVERY WORKOUT.

Q: What is your normal training routine and diet like and how do you alter it for contest prep?
A: OATMEAL AND EGG WHITES EVERY MORNING FOR BREAKFAST! AS FAR AS TRAINING, THIS YEAR, I WILL CONTINUE TO LIFT HEAVY ALL THE WAY UP TO SHOW TIME. BEFORE I WOULD DO HIGH VOLUME TRAINING FOR CONTEST PREP. JUST TO ENSURE MY BODY CONTINUES TO CHANGE, I PLAN TO COMBINE 3-4 DIFFERENT STYLES OF TRAINING INTO 1 WORKOUT.

Q: When someone sees your physique or hears you compete for the first time, what is the most common reaction? More positive or negative?
A: ACTUALLY POSITIVE. PEOPLE ARE SURPRISED THAT I DON'T LOOK "BIG". I LOOK LIKE A NORMAL BUT FIT PERSON.

Q: When they see it that first time, what is the one question or comment you are most sick of hearing?
A: I'M NOT SURE I REALLY GET TIRED OF HEARING ANY COMMENTS BECAUSE MY FAMILY IS REALLY THE ONLY PEOPLE WHO COME OUT TO SEE ME COMPETE. MY FRIENDS AND CO-WORKERS SEE THE PHOTOS.


Q: What is the biggest misconception about women who train and compete or the one thing you wish people understood?
A: THAT IF YOU LIFT HEAVY YOU WILL LOOK LIKE A MAN. NOW THAT I GET TIRED OF HEARING!

Q: What is the best and worst part of training for you?
A: THE BEST PART IS WHEN I CAN SEE OR FEEL THE WORKOUT A FEW DAYS LATER, THE WORST IS IF I CATCH A COLD IN THE MIDDLE OF MY TRAINING SEASON, AND HAVE TO FORCE MY SELF TO TAKE THOSE DAYS OFF TO RECOVER!

Q: Do you have any favorite competitors or any you admire?
A: I ADMIRE THEM ALL! SOUNDS CORNY, BUT IT'S TRUE. ANY WOMAN, MOTHER, GRANDMOTHER, OR CAREER WOMAN WHO CAN BITE THE BULLET AND JUGGLE ALL OF THE THINGS WE HAVE GOING ON IN OUT LIVES, HAVE BABBIE, RAISE THEM, MANAGE MARRIAGES, AND ALL THAT WE DO AND STILL HAVE THE GUTS TO GET ON STAGE AND "WORK IT", YES, I ADMIRE THEM ALL!

Q: Do you have a favorite cheat food?
A: I HAVE ALWAYS BEEN A BIG FAN OF PIZZA! HOWEVER, NOW WHEN I CHEAT, IT IS GLUTEN FREE OR THIN WHEAT CRUST, WITH LOTS OF CHICKEN AND VEGGIES! I END UP EATING THAT ALONE LOL!


Q: If another woman told you she wanted to start training, what is the one piece of advice you would most want to give her?
A: IS THIS SOMETHING YOU JUST WANT TO "TRY", OR ARE YOU PLANNING TO MAKE THIS A PART OF YOUR LIFE FOR GOOD IS THE FIRST QUESTION I ASK THEM TO ASK THEM SELVES. THE SECOND THING IS TO FIGURE OUT WHAT TYPE OF COMPETITOR YOU WANT TO BE KNOWN AS. WHAT KIND OF MARK DO YOU WANT TO LEAVE ON THE INDUSTRY, WHAT KIND OF SPORT ARE YOU PLANNING TO BE.

Q: Do you think it is becoming more common to see women in the gym training as hard as men?
OH YES! I LOVE IT TOO! I STILL DON'T THINK THERE ARE ENOUGH, BUT IT IS DEFINITELY BETTER THEN 10 YEARS AGO.

Q: Outside of training, any other hobbies or activities you enjoy?
A: WELL YES, I AM A PROFESSIONAL MAKE UP ARTIST AS WELL , SO I LOVE DOING FREELANCE JOBS, IT'S LIKE PAINTING ON A CANVAS. AND I JUST REALIZED THIS YEAR I LOVE BEING A CHEER COACH, IT WAS MORE THAN TEACHING CHEERS, IT WAS TEACHING THE GIRLS LIFE LESSONS AS WELL.

Q: Can you describe a typical day in the life of Qawnana Crockett.
A: THE SHORT VERSION,
EARLY MORNING CARDIO (IN SEASON)
BREAKFAST
GET THE KIDS OFF TO SCHOOL
GO TRAIN CLIENTS OR GO FREELANCE FOR CHANEL
TRY TO GET HOME BY THE TIME THE FAMILY IS HOME
REPLY TO EMAILS, CHAT WITH THE FAMILY ABOUT THE DAY
HAVE DINNER
WATCH SOME TV, MAYBE
OFF TO BED!
IN BETWEEN ALL OF THAT, EAT, WORKOUT, EAT, EAT, MAYBE WORKOUT AGAIN, AND DID I SAY EAT??

Q: Describe Qawnana Crockett in five words.
A: PASSIONATE, DRIVEN, DEDICATED, INTENSE, STUBBORN!

Q: What is one thing people would be surprised to know about you?
A: I REALLY DIDN'T GET INTO WEARING DRESSES AND MAKE UP UNTIL I WAS AROUND 25 YEARS OLD.

Q: Any set plans for the near future as far as competing or anything else?
A: AS FAR AS COMPETING, I AM PLANNING TO REALLY SURPRISE PEOPLE WITH WHAT I'M COMING WITH.
AS FAR AS THE FAMILY, CONDITIONING THEM FOR GREAT SEASONS OF SPORTS AND THE HUSBAND,
TAKING THE TIME TO CELEBRATE 13 YEARS TOGETHER AND COUNTING OUR BLESSINGS.

Q: Anything you want to take this opportunity to plug or promote?
A: FOREVER FIT IS THE NAME OF MY BUSINESS. IT IS ALL ABOUT COMPETITION PREP. ANYTHING FROM DIET TO POSING TO TRAINING YOU NAME IT, I PROBABLY DO IT LOL! I HAVE A PAGE ON FACE BOOK UNDER "FOREVER FIT" BE SURE TO CHECK THE PAGE OUT AND "LIKE" IT. SHARE IT WITH YOUR FRIENDS AND FAMILY.

Q: Are you looking for sponsors? If so how can they reach you and what are they getting in Qawnana Crockett the athlete and competitor?
A: YES, I WOULD LOVE THE OPPORTUNITY TO BE SPONSORED. THE BEST WAY TO REACH ME IS VIA EMAIL AT FOREVERFIT03@COMCAST.NET. THEY WOULD BE GETTING A ATHLETE THAT IS DRIVEN TO SUCCEED BUT STILL HUMBLE.


Q: Qawnana , again, I thank you for taking the time to do this. Any last words before you go?
A: THANK YOU AGAIN FOR THE INTERVIEW. I WANT TO LEAVE THE READERS WITH ONE LAST PIECE OF ADVISE I USE ALL OF THE TIME, "WORK WITH WHAT YOU HAVE, NOT AGAINST IT"

Mind and Matter by Sheena Hunter

“How do you do it?” I get asked this question quite frequently. Most people want to be fit, but can't find the time. Of course, I rebut with the same argument: “You have the time, you just have to make the time.” For me, this can mean waking up at 4:50 a.m. so that I can get it all in before work and school. Or, sometimes the laundry has to wait for the weekend. As a mom, personal trainer, and full-time graduate student, sometimes juggling all of my responsibilities can be extremely difficult. And, to be fair, I struggle as well. Especially in the winter, when holiday fun and coursework require much of my attention. Don't be fooled into thinking it just comes easily and naturally to everyone but you—it doesn't. I think at times even the best of us find ourselves thinking, I'll get it together on Monday...With the new year right around the corner, you may be resolving to get fit in 2011. Be the one who gets it together this year! Do not be afraid of being labeled a band-wagoner. You have to start somewhere!
I am absolutely flabbergasted by the number of people who email me for advice. What an honor to receive so many questions and comments! To consolidate some of the tips I frequently give through Facebook messages, emails, and instant messages, here are some tips to help you STAY on that bandwagon and keep rolling well beyond Memorial Day:

1.If you can maintain a consistent bed time, you CAN achieve your fitness goals.
Reaching goals is ultimately about discipline. If you can make and maintain even the smallest change to your routine, then you have what it takes to maintain a healthy and fit lifestyle. The first place I will look when trying to fit a workout in is BEFORE work/school/etc. But, it is impossible to make a routine of waking up early to train, if you can't consistently get to bed on time.

2.Train early in the day, if at all possible.
One piece of advice that was given to me by another trainer on my very first day was, “never take on evening clients.” I'm not sure that this is a rule I want to live by, but in my own experience and from my observations, I think his perspective has some merit. So many things can happen between the time you wake up, and the evening hours. Even if your schedule doesn't prevent you from training at 6:00 p.m., you may not have the motivation left by then. Even very disciplined athletes who train in the evening have to work hard to overcome a lack of motivation at the end of the day.

3.Set a long term goal...and several short-term goals along the way.
The most common piece of advice you may receive from a trainer is to “set realistic goals.” But, sometimes it's easy to get lost in the follow-through. Set a large goal—where do you want to be in a year—and work backwards so that you have monthly, and possibly even weekly, goals.

4.Keep a journal.
I know. It's cliché. And difficult. And then you miss a day...and since you missed on Saturday, who cares about Sunday...you vow to try again on Monday...and the rest is history. But, just like with the practice of good nutrition, you can't let a missed day prevent you from getting back on the wagon. Even if you miss an entire week, there is a lot to be learned if you can compare even just a few entries over time.

5.Stop beating yourself up about mistakes.
I can spot a guilty face from a mile away, and especially when a client shows up with her head down. The guilt comes from two places: 1) she's disappointed in herself, and 2) she's afraid of disappointing me. To some extent there is a bit of a tough love situation here, but ultimately, I try to demonstrate how NOT to react to a mistake. Ok, you ate the whole row of oreos and half a jar of peanut butter. So? Excessive guilt and/or shame over a mistake like this will only lead to more guilt, more eating, and more guilt, and so on, until the yucky feeling kills your motivation to train. This is how and why many people fall off the fit wagon. GET OVER IT and get your butt in the gym!


6.Keep it fresh!
Everything works in cycles. There is a reason we set aside time for contest prep—no one wants to each that much chicken 365 days a year. Similarly, do not fall into the rut of doing the same workout every week! Find something new, try a new challenge.

7.Get a new playlist!
This one is a spin-off of #5. We have all experienced the motivation that an awesome song can bring to a workout. That awesome song can only motivate your training so many times before you start to experience a lull, often before you even realize you're bored. As trivial as it sounds, in my experience a tired playlist can be the culprit. Music makes us feel good—and feeling good usually sparks good training! Try switching with a friend or generating ideas in a forum or facebook post. And remember: no one has to see your play list but you—you'd be surprised how many athletes will admit to really embarrassing playlists. Don't feel like your playlists have to contain the kind of music you listen to in your car, and don't feel like it has to live up to some expectation of coolness. If the Bee Gees get you moving, there is no shame in burying a song or two in your playlist.


8.Feel good!
Easier said than done, yes. But really it's the little things. As much as I hate to admit it, I never train as well on days that I'm self-conscious about how my clothes fit, or when I am not feeling good about myself in general. There is always that one pair of gym pants or shorts that just...fit oddly. Avoid those! Listen to a feel-good song on the way to the gym, treat yourself to a new set of gym clothes every now and then, and smile more!

9.Make it a habit!
If you've ever received advice from me, you may have noticed a recurring theme in my advice: habit. Anything that becomes second nature will fade into the background, until one day you look up and notice the changes. If you check the scale every day in the hope of being five pounds lighter than the day before, then you will get frustrated and eventually give up. If you enjoy what you're doing and take it one day at a time, and in three months the results will sneak up and surprise you! You may say, “but I'm just not...feeling it, what's wrong with me?” Nothing! Nobody feels like it every day—just DO it.

10.Don't feel stupid!
Almost everyone has felt self-conscious in the gym, especially when starting out. Even seasoned athletes can feel this sort of self-consciousness upon starting at a new gym. But don't let this hold you back! If you want to know what that leg-thingy does, ask someone. No one was born with a complete knowledge of gym equipment—nor do they expect you to be. People tend to walk around and pretend to be self-important at the gym, but most of the time it's either a sign of focus with no bad intentions, or extremely vain posturing. Chances are, they looked dumb the first time they tried to figure it out too. And, don't worry that everyone is staring at your form, especially as you're learning a new exercise. I'm not going to lie, someone probably is staring at your form—but those people tend to think everyone else is “doing it wrong” anyway. It's not just because you're new.

I don't have time. I don't feel like it. I already messed up. I'll get it together another time. I can't establish a routine. I have no discipline. I like sweets too much. DON'T LET THESE BE YOUR EXCUSES. It's crazy how often I hear people actually say these things out loud! And once it's spoken, it becomes true. Don't say it, don't think it. Just get your butt moving, and the rest will come. Good luck in 2011, and feel free to email me if you have questions, concerns, or need motivation

Kim Agnew Interview

I interviewed Kim Agnew early on when I started this blog. Since that time Kim has become one of my favorite people in the industry and has been a big inspiration for me. She is so supportive and encouraging. Not just of me either. Very rarely will you see someone so happy for her own clients and so proud of them. In one word the best way to describe Kim Agnew is, SPECIAL. So I decided it was time for a second interview so more people can see why Kim is so special.




Q: Kim thanks for taking the time to do another interview.
A: Of course, my friend! Thanks for thinking of me!! : )

Q: For those not familiar can you tell a little about yourself.
A: I am a 44 year old mother of 4 great kids. They stay active and keep me running between school, sports and family fun. I own PhyZique Fitness Studio, am a professional NGA and IFPA Bodybuilder along with a Musclemania bodybuilding competitor, NPC national level bodybuilder and figure competitor. I am hoping to make a mark in the new NPC Womens Physique Division in 2011 and who knows maybe even hit IFBB status for 2012? That is yet to be seen.
I am so blessed to be able to call my passion, my work. I have shared the journey to a better lifestyle with many clients from weight loss to the stage and cannot put into words how privileged I feel to be a part of their lives.

Q: Can you update people on whats been going on with you since our last interview, on and off the stage.
A: Off stage...I have met the man who has shown me true happiness...took me long enough! But the best things in life are worth waiting for! Life has thrown me many curve balls this past year and a half, so great transition has been my life...but all to a better place and a much happier life...PhyZique Fitness is booming family is happy and healthy..so all is going great....and we are on the verge of many amazing things happening....cant quite reveal yet...but it will be amazing when it hits!
On the stage: wow had a great season ...hit the bodybuilding stage for the first time since 2006. NPC Night of Champions proved to be a great success for Team PhyZique and myself. I walked away with 1st Masters, 1st Middleweight, Overall Champion, 1st Mixed Pairs, Best posing award and we won the team trophy. Next was Big Sky Championships where Team PhyZique again gave a stellar showing...I walked away with 1st Masters, 1st Heavyweight, Overall Champion and 1st Mixed pairs. I finished the season at Musclemania America in Las Vegas. There I was 2nd place finisher being the only US competitor in the top 5. So, I am pleased at my comeback year and look forward to next season with Team PhyZique and new ventures in the new Physique Division!!


Q: Have you been watching any of the competitions lately? Anyone impress you?
A: There are so many physiques that impress me..but I have to say I am a bit old school with what impresses me....my idol still remains Cory Everson. Her physique combined beautifully feminine muscle, with poise, conditioning, and grace. I have yet to see another like her....I have the utmost respect for each athlete that hits the stage as I know what they put into it to get there...I am elated at the numbers of athletes turning out in this amazing sport!

Q: On a scale of 1-10, what would you ate this year for you as far as competing and why?
A: 10...was my comeback year in bodybuilding...and at 44 I was so glad to see that I can still do it! I also, for the first time in my 20 years of competing off and on...had a supportive man by my side. Made the victory much sweeter to have someone to share it with!

Q: Have you noticed any one part of your physique that you really improved on in 2010?
A: Not so much...I spent the past couple years trying to down size for figure and really didn't do so well there...lol...so this past year was spent putting that size back on...now in2011, I will make the needed improvements and tweaks to fit the new Physique Division and will probably continue to cross over into the natural bodybuilding competitions.

Q: Heading to 2011, what do you want to improve on?
A: I would like to add a little size back on to my shoulders, glutes and quad sweep. Minor tweaks without changing symmetry or adding to much mass...

Q: I know you have done some mixed pairs. Is that something you enjoy and why?
A: In the past, I have only guest posed in a mixed pairs routine so this was the first year i competed in the division.
Love it! I see a lot of couples who both are competing anyway, so why not enter into the mixed pairs division also. The crowd loves it and it gives you something fun to do together. I really enjoyed competing with Dan this season...we are undefeated so far!


Q: As far as the fitness industry, are there any changes you would like to see made?
A: I cant really say that there are changes I would like to see. There are so many athletes competing now, the only drawback I see is that the shows are sometimes taking a very long time...and it is difficult to stay conditioned, fed etc when you are sometimes waiting 12 hours to hit finals. With the added divisions next season...I see this problem possibly getting worse. It is not a bad problem to have though as it means there are large numbers of athletes supporting the sanctions and competing...Which I will add, I am ecstatic about!!! There are always the minor complaints or improvements we see from our perspective as a competitor or trainer, but all in all, I believe that the industry is booming and growing in amazing ways!!!

Q: Depending on who you talk to, some think women in the industry are getting more respect, then others say less. Which side do you fall on?
A: Having been in this industry and sport for over 20 years...I am definitely on the side of gaining more respect for women. In the 80s muscles were not really "in" yet for women....comments were very negative and women with muscles were viewed as "different." Now days, women with muscles are viewed as strong, sexy and a fit physique is what the majority of women strive for. I believe that as a society, we have become more conscious about our personal health..so to see a fit and muscular woman is now accepted and viewed as a good example. There are the pitfalls of unnecessary exploitation..but aside from that, women have earned a respectful status in most realms of society.

Q: You also help several people with their own contest prep. What do you enjoy about that?
A: Ooohhhh witnessing the journey of a life change is amazing! I equate it a bit to that of a butterflies story. Some come in the little fuzzy caterpillar....slow to open their eyes to the opportunity, afraid, timid....they dive into the nutrition, training and prep....spinning themselves into the cocoon of self realization and learning about themselves, removing limitations, growing.....then all of a sudden they grow their wings and hit the stage completely transformed! I love love it....and feel so amazingly blessed when I am chosen to take this journey with them! I am so proud to watch them strut and ooze self confidence on stage!


Q: Do you get more nervous when they are on stage or when you are on stage?
A: Waaaaaaaaaaayyyyyyyy more nervous for them! I feel a responsibility to ensure a positive experience for them until they are at the dinner table eating naughty food after the show. There is a good reason I carry Kleenex in my pocket when I am in the audience watching them hit the stage for the first, third or tenth time! It is almost as proud a feeling as watching my children hit that first home run..or win their first taekwondo tournament....

Q: Can you give people an idea of what your typical training routine and diet are like?
A: I typically train on a 4 day split.
Day 1..chest and tris
Day 2..back and biceps
Day 3..off
Day 4...shoulders and abs
Day 5...legs
I usually train 6 weeks on a specific program then switch it up incorporating plyoetrics, conditioning exercises and cardio as needed to maintain about 10-12% bodyfat in the off season.

Q: What is your favorite healthy meal and favorite cheat meal?
A: Healthy meal: steak and yams or homemade fish tacos
Cheat meal: steak and lobster with butter, baked potato loaded, caesar salad, red wine and cheesecake!!!!

Q: What body part do you most enjoy training and why?
A: Biceps and glutes....they seem to respond well to training and I guess i would have to say we all enjoy training our fav body parts...that is probably why they are our favs? lol


Q: Which do you least enjoy training and why?
A: Chest....not really sure why...maybe because I get tired of being asked...How much do you bench? haha! I do enjoy bench competitions though and will pursue that again in the next year or so..it is one way to challenge myself to be better and build better muscle structure there. In 06 I did my first bench contest and set a state record in my age division...someone has since beat it..so now I am feeling the need to try again!

Q: When it comes time for off season, how long do you consider your off season, and how far over contest weight do you like to go?
A: I don't really have an off season for training.....it is back to the drawing board to fix the tweaks that the judges offered advice on...to be better for the next season.
Food...well I add back in dairy, fruit and the occasional cheat and red wine...but I eat pretty clean all year. I compete at around 133-137 and my limit on off season weight is 142. So I stay pretty close all year long..

Q: Do you prefer training alone or with a partner and why?
A: With a partner..preferably a male partner. I like training with someone who can push me. Being a trainer and pushing others to be better and work harder every day..sometimes I have nothing left to push myself..so having a training partner helps me on those days when I am out of gas.....to get in there and work hard regardless. I like the accountability of a training partner.

Q: Usually I ask what the biggest misconception about competitors is. This time I will ask whats the biggest misconception about you?
A: Hmmm..that is a tough one. The only thing coming to mind is this: I am told by clients after we work together for a while, that they were a bit intimidated by me in the beginning, or that they didn't approach me about training for a period of time because they were scared to approach me. After working together a while, we laugh at the fact that they thought of me that way. I pride myself on building relationships with my clients. I really do care and want to see them reach their goals and maintain the lifestyle they have worked so hard at achieving. It does not take them long to figure out that I am just a sap who is honored to call my passion my work!

Q: Do you get a lot of people at the gym asking for advice and does it bother you when they do it during the workout?
A: I used to..but now we have a sort of understanding..If I am in the gym and my headphones are on..it is "my workout time" if my headphones are not on..I am free game for questions or inquiries. I own my own studio so it doesn't happen much anymore. It doesn't bother me unless I am in the middle of my workout..then I believe it is just proper gym etiquette to wait until you can see that the workout is complete.

Q: What is a typical day like for you?
A: There is NO typical in my life....but I get up at 4am every day..head to the gym either for my workout or to teach bootcamp...then rush home eat breakfast and get the kids ready for school....after school drop, it is back to the studio for clients both online and in person, answering emails and facebook messages of online clients, then school pick up....sometimes back for bootcamps in the evenings or transporting kids to sporting events ...somewhere in there I have to fit in cardio sessions if it is competition season. Then back home hopefully by 7:30 for dinner, homework and getting the kiddos in bed to do it all over again! It does not take much to throw a wrench in my day..schedule is pretty tight being a single parent....but somehow by the grace of God, everything gets done.

Q: Finish this sentence. In five years I will be____
A: RETIRED!!!! From work that is...not competition. I am working hard right now developing two additional business plans that I am hoping will allow me to step back from the long hours and just manage my businesses in 5 years. I hope by the time 5 year mark hits...that I will have attained IFBB pro status..and heck (it is a big dream) but will have competed in WPD at the Olympia! Of course, I hope I will still be happily with the man I love and we will be utilizing the freedom of partial retirement to spend quality time with the family and together traveling or whatever strikes our fancy!

Q: Anything else you want to plug or promote?
A: Aaahhh wish I could..I will say that soon I will be launching a new website and nutrition software....EXCITING! There is not much I can say about it right now..but watch on Facebook and I will keep you posted!

Q: Looking for sponsors? If so how can they reach you and what do they get in sponsoring you as an athlete?
A: Every athlete is always looking for sponsors!!! : ) In sponsoring me as an athlete, a sponsor would gain the loyalty of an athlete who strives to always be the best, does not let obstacles stop her, has integrity, honesty and 4 beautiful children to hold her accountable for each and every move and decision she makes in her life. So, in a nutshell, a sponsor would have security in knowing that I would hold their business and or product line in the highest regard and represent with the utmost of integrity.....while striving to bring home the hardware!!!!


Q: Kim, again, thanks so much for doing this. Any last words before you go?
A: Thank you again for the opportunity to share a bit with your readers and the people who follow your blog and site. You are such an inspiration in your own life and it has been such a pleasure witnessing your journey. Keep up the amazing work Jason and thank you for honoring the athletes in our great industry!!!

Kelli Jo Fleak Interview

I recently put a little advertisement on the fan page for this blog asking for more interviews. One who responded was Kelli Jo Fleak. I had to responses. One of them was "Why did I not know about her already", I was that impressed. The second was "I definitely want an interview with her", again, I was that impressed. Reading this interview has made me even more impressed. Very rarely does a competitors determination and passion come across so well. She has a clear love for the lifestyle and a clear passion for training. Kelli Jo is an example of why I love the fitness industry.





Q: First, Kelli Jo, I want to thank you for taking the time to do this.

Q: Can you start out by telling a little about yourself.
A: I was born in Claremore, Oklahoma. I have also lived in Alamogordo NM
before settling down in Bartlesville Oklahoma . I am married to my soul
mate & High School sweetheart and together we have three amazing kids, two
sons ages 17 & 13 and one daughter age 11. I am Co-Owner with my husband of
Xtreme Fitness where I am also a personal trainer & a fitness camp
instructor. I am also an amateur figure/bikini competitor in the NPC.

Q: Before the gym were you an especially athletic person? Play any sports or
anything?
A: Oh most definitely! My parents were not athletic at all, but my siblings
were! I grew up watching them ride bulls, play baseball, basketball, run
track! I knew that someday I wanted to participate in the same sports and
have people cheering me on! I played soccer and ran track, then I
discovered basketball! I loved it! I worked hard on and off the court and
ended up playing with the High School team when I was still in junior high,
it was great!

Q: What initially led you into the gym?
A: My husband has lifted weights since college and has always walked around
looking like a bodybuilder! I had always done aerobics and cardio but never
weight training. So after my 3rd child was born I decided I wanted to learn
what weights could do for my body. So I had my husband take me to the gym
and into the weight room and get me started. From there I hired a trainer
to teach me even more


Q: Was training something you picked up fairly easy? How long before you
started to see results?
A: I did seem to pick up weight training easily. In fact, while training,
random people in the gym including my trainer started telling me that I
should get certified and become a trainer……then they started asking me if I
had ever considered competing….I bought a few fitness magazines and looked
at the fitness competitors……WHOA….these girls looked amazing….beautiful &
perfect…I absolutely could not see me, a married mom of 3 ever doing this!
But every time I stepped foot in the weight room, I couldn’t get enough (I
still can’t), I started going 2-3x a day (still do), If I couldn’t go for
whatever reason, I would hold my toddlers and lunge across the back yard,
lay on my back and chest press them, do pushups…anything I could do to
improve my body! After about 3 months I began seeing definition in my body,
my clothes started fitting differently…..I was getting results! Holy Cow!
Then I started getting more and more complements not only from friends and
family but from random strangers….people could actually tell I worked
out….wow! My hard work and time in the gym was paying off! Sweeeeet!

Q: What made you decide to compete for the first time?
A: About 5 yrs ago I had a friend who was turning 50, she had always wanted to
do one show so she asked me to do one with her…We started out training
together and even ordered our suits…then I dropped out…I couldn’t see myself
stepping up on stage, not yet. She was considerably leaner than me on a
regular off season basis, I was built, but I was thick and bulky….not lean…I
had a lot more work to do than she did. So I made up my mind I would do
that show, The Red River Classic the next year..so I worked my butt off
literally and lost 36lbs in 3 months (but still was far from where I needed
to be)…but I set an attainable goal….my goal for my first show was “to make
it on stage and look like I belonged up there”……I had done it! It was
beyond exciting to reach that goal….it wasn’t enough, I wanted front row, I
wanted to place…I wanted a trophy!!!!!So I continued to compete in every
local show I could and never once placed below the top 4 in whatever class I
entered….this only fueled the fire and my passion to continue and better
myself with each show!

Q: Is competing something your family and friends supported?
A: Yes and No. My family are HUGE supporters of my competing! Especially my
husband! They understand the strict meal planning, the Tupperware
containers with contest food taking over the fridge, long training
sessions…every single aspect of it….they know what to expect now and how it
works! My close friends are very encouraging & supportive also. In all
honesty, living in a small town….many acquaintances I will say…aren’t so
supportive about an average everyday married mother of 3 holding her own on
stage in a bikini. They almost act as if a fit body in a swimsuit is a
dirty thing…I know crazy huh?! (as I have talked to other competitors, they
all say they have experienced some of this also). But, I don’t let the few
negative people get to me…that’s their problem! I do what I love and I love
what I do and the tremendous amount of encouragement and support that I
receive from the ones that really matter well makes up for those few who
throw stones!


Q: Was competing what you expected or did anything surprise you about it?
A: Well, In all honesty I didn’t quite know what to expect the first time I
competed! I can honestly say that I didn’t realize the dedication and the
amount of sacrifices I would take on in order to compete. Many people have
no clue, they think you get a tan, put on a bikini and prance around on
stage…..NOT! For me, its at least 16-18 weeks of strict 100% discipline on
my nutrition & hours upon hours in the gym. My whole world revolves around
training & eating for the show, preparation of food, intensity of workouts,
timing of meals…..the whole thing! Posing has been the most difficult thing
for me to master (I haven’t mastered it yet)…I had low back surgery 4 years
ago and I am very stiff on a daily basis and lack flexibility in my
back…..so I really, really have to work at it.. Fortunately I have a wonder
friend and coach, IFBB competitor Kendra Elias to coach me.

Q: Can you share your contest history.
A:
2010
*NPC The Red River Body Building Classic- 3rd Place Masters Bikini Class and 4th Place Open Bikini Class
*NPC Battle of the Bodies- 2nd Place Master Bikini Class and 2nd place Open Bikini Class
2009
*NPC The Total Package- 3rd Place Masters Figure Class
*NPC Battle of the Bodies- 2nd Place Masters Figure Class, 2nd Place Open Figure Tall Class, and 2nd Place Open Bikini Tall Class
2008
*NPC The Red River Classic- No Placement Master Figure Tall Class (1st Show)

Q: As far as body parts, what do you feel is your best one?
A: Well….I would have to say my legs and my booty! I have always had very
strong, defined, muscular legs. I had an Apple Bottom long before Nelly
ever sang about it! :-)

Q: Do you have a part you most like to train?
A: I absolutely love training my shoulders! I always immediately feel the burn
and the pump at the same time! I love how they look and feel after every
single workout!

Q: What is your normal training routine and diet like and how do you alter
it for contest prep?
A: Well I am strict for the most part…I ten to indulge one or two meals a week
during the off season. (my indulgence may be a Dr. Pepper or chips & salsa
though)I always eat high protein & low carbs. I’m lactose intolerant so I
never eat any dairy and I’m allergic to refined sugars so that helps keep me
on track. Even though my off season nutrition seems too strict for most
people to follow, it is altered quite a bit for contest prep! Every single
bite I put in my mouth is measured and weight and ALL my meals are prepared
and consumed around my training schedule.


Q: When someone sees your physique or hears you compete for the first time,
what is the most common reaction? More positive or negative?
A: Most people are very positive and give lots of encouraging words. Although
I did have one mom say her 11yr old daughter couldn’t be my friend on face
book because I had competition bikini photos on there! LOL……People just don’t
understand what its all about. A lot of people think all I do to prepare is
tons of cardio and starve myself…..when actually I probably consume more
calories and do less cardio during contest prep than they do on a daily
basis. (its all about the right calories and the right kind of cardio).
I feel like everyone who see’s me knows that I workout, and the members of
my gym always seem to know just by observing me whether or not I am in
contest mode.

Q: When people see or hear you train and compete for the first time, whats the one comment or question you are most sick of hearing?
A: I wouldn’t say that I get sick of any comments, but I do get tired of
hearing how obsessed I am. I saw a quote one time that stated “Obsessed is
a word the lazy use to describe the dedicated:”……I think all female athletes
are disciplined in nutrition and training…..then add their competitive
personalities and put that all together and you have a female fitness/figure
competitor!

Q: What is the best and worst part of training for you?
A: The best part of the entire process is Showtime! Knowing that I myself was
disciplined enough to get my body contest ready. The worst part of the
whole process is the diet! People always say eat this, have that, one piece
of pizza or a cookie wont hurt you! Not giving into the cravings or
pressure is all worth it come Showtime……THEN I’m hunting down those people
who offered me the pizza and cookies….I gladly accept them after I stop off
stage! Lol


Q: Do you have any favorite competitors or any you admire?
A: MONICA BRANT!!!!! I have been fascinated with her since the first time I
saw her! I have followed her throughout the years and observed her many
accomplishments. I think I would faint if I ever met her in person! She is
just amazing!

Q: Do you have a favorite cheat food?
A: P I Z Z A ~~~~I love it, I just don’t indulge in it as much as I would like
to ! (usually it’s the first and only thing I want immediately after a show)

Q: If another woman told you she wanted to start training, what is the one
piece of advice you would most want to give her?
A: Discipline! Once you commit yourself to a show you have to have discipline
to say no to someplace you wanna go, something you wanna eat, or something
you wanna do if it interferes with your nutrition or training schedule….and
that can be very hard to do! I workout about 2 hours a day 6x a week during
off season and 3 hours a day 6-7 days a week during contest prep…..I still
fit that in with work odd hours, train clients, getting kids off to school
and to their sports and activities, my housework and time with my husband.
Sometimes you have to say NO to lunch with your girlfriends or sleeping in
on a Saturday……Competing is all about discipline and organization…if you can
master those traits…..you can do it! :-)

Q: Do you think it is becoming more common to see women in the gym training
as hard as men?
A: Most definitely! As a personal trainer myself, woman’s body respond to
heavier free weights and body weight exercises much quicker than machines!
I have women clients immediately reach for the 3lb weights for an exercise
and I say NO NO, you carry grocery bags much heavier than that and I will
hand then 10 or 15lb weights…they are always amazed that they can lift them!
Women are strong, powerful athletes they should absolutely train as hard as
a man !

Q: Outside of training, any other hobbies or activities you enjoy?
A: Ha Ha well…..I love SHOPPING and Laying Out by the Pool! I always have!
To me, these activates are relaxing and make me feel good! I love watching
old movies and walking my dogs!

Q: Can you describe a typical day in the life of Kelli Jo Fleak.
A: I would love to….I have had volunteer moms call me and say “we are
contacting all the moms that don’t work to see if they would like to
volunteer for this or that at the school…..because I don’t punch a time
clock they have no idea what a typical work day is for me)

5:00am up & off to teach Booty Camp at the gym
7-8:00am home & get kids off to school
10am-noon Workout & do cardio
1:00pm-4pm Clean house, run errands, walk dogs & prepare dinner
4:00pm-5:00pm More Cardio at the gym
5:00pm-7:00pm Transport kids to activities & train clients
7:00pm-9:00pm Down time with family & more house work
10:00pm bedtime and repeat the next day!
(during contest prep I add another cardio session in at 8pm in addition to
everything else listed……so you can see what I mean by preparation and
organization)

Q: Describe Kelli Jo Fleak in five words.
A: Funny, Positive, Outgoing, Athletic & Self Disciplined

Q: What is one thing people would be surprised to know about you?
A: That I absolutely hate public speaking! I’m super outgoing, spontaneous and
love all eyes on me….I love to make people laugh….but the thought of giving
a speech to a group of people terrifies me!

Q: Any set plans for the near future as far as competing or anything else?
A: I will continue to compete in the same shows in 2011. I am adding the NPC
Oklahoma show to my schedule this year….and the exciting thing is my husband
will compete with me for the first time ever!

Q: Anything you want to take this opportunity to plug or promote?
A: Well…Competing is not for everyone…but I strongly believe that exercise and
a healthy lifestyle is. Many people do not know where to start…so whether
it is just learning about nutrition or wanting to know your fat burning zone
when you do cardio or revamping your workouts completely and trying
something new……I think everyone should hire a personal trainer to get them
started…..I would love to instill the passion that I have for a healthy
lifestyle and daily exercise to everyone I can….so you should go to XTREME
FITNESS and let us help create a healthier you! :-)

Q: Are you looking for sponsors? If so how can they reach you and what are
they getting in Kelli Jo Fleak the athlete and competitor?
A: Of course, Sponsorships would be a wonderful, helpful opportunity and would
open many doors for me that I probably would be unable to open on my own.
When it comes to health and fitness I give it all I have and then some….I
know I have a lot to offer if given the chance to prove myself.
I can be reached on face book as Kelli Jo Hendrix Fleak or via emails at
kellifleak@cableone.net or xtremefitness@cableone.net


Q: Kelli Jo , again, I thank you for taking the time to do this. Any last
words before you go?
A: Thank you again for allowing me the opportunity to speak out and do this
interview! Please know that with the love and support of your friends and
family…ANY goal you set for yourself is reachable! Good luck to everyone!
Xoxoxoxo Kelli Jo Fleak

Andria Caplan Interview

I saw Andria Caplan fight in person a few months ago and was incredibly impressed with her. She was very aggressive and seemed to be trying hard to make the fight exciting. I wanted an interview right then. Unfortunately we lost are way of contacting each other. I saw her fight again recently, and once again was very impressed. She had a composed aggression. She was aggressive, but not wildly aggressive. It was really entertaining to see. Finally I found her on Facebook and was able to set up this interview. Andria Caplan is someone to keep an eye on. She has star written all over her.



Q: First, Andria I want to thank you for taking the time to do this.
A: No worries. thank YOU!

Q: Can you start out by telling a little about yourself.
A: Well, I've been married for almost 7 years to my husband Sam. I also have an 11 year old son who trains Muay Thai and BJJ as well. In addition to my human family, we have 3 dogs, 2 cats, and 2 turtles.

Q: Were you especially athletic growing up? Play any sports?
A: I wouldn't say I was especially athletic. I was pretty active as a kid. Up until junior high I was on a swim team and I was a cheerleader (the only one with blue hair).By high school my interests had changed more to music. My favorite thing to do was to go to concerts. I also spent plenty of time sitting in diners drinking coffee. I was one of those teenagers.

Q: What initially got you started training for MMA?
A: Initially my husband suggested martial arts to me. I was a really anxious person and he thought it would be a good outlet for me.

Q: Was the training something you picked up fairly easy?
A: Yes and no. I had never dedicated my time to training this hard because I had never been this passionate about anything. Once I fell in love with mma (which didn't take long) I developed a drive I never knew I had in me.

Q: How long did you train before your first fight?
A: I think I trained for about 9 months in Muay thai before doing a WKA tournament in VA. I fought in 2 fights and won both. MMA took much longer. I think I trained for over a year and a half before I finally got a fight, but then I tore my acl and had to withdraw from the fight and have surgery. When I was finally able to get back to training, and ready to take a fight, I tore my mcl. I thought i could fight through it, but the fight didn't go well. As a result, I spent extra time healing and reconditioning. After a year I was able to accept a fight at Eve of Destruction. Actual training time can't truly be measured.


Q: Was fighting something your family and friends supported?
A: For some reason nobody seemed surprised at my decision to fight. Everyone has been very supportive. My parents haven't seen me fight in person yet but they've seen all 3 of my mma fights on a live stream. My son got to watch from the stands for the first time at my last fight.

Q: Where do you train at now?
A: I train at Daddis Fight camp which is where I got my start. For a bit I went to an affiliate school that was closer to my house. There I focused mainly on BJJ. For the last year I've been back home at DFC.

Q: Can you give your overall record so far.
A: Muay thai 2-0 (but it seems so long ago that I barely count it)
MMA 2-1

Q: Which fight so far is the one you are most proud of?
A: I guess I'd have to say that my last fight is the one I'm most proud of. The fight took place in my opponent's home town which was a 6 hour trip for me. I felt like I did well listening to my corner (Bob Peach) and even though I have plenty of improvements I could make, when I watched the video, I saw that some of the things I had worked on in training had gotten better.

Q: What would you say is your biggest strength and the one thing you most want
to improve?
A: My biggest strength is probably that I'm not afraid. I know we're going to fight and some things may hurt, but let's do this!
I feel like I could use a bit of improvement in everything, but if I had to pick one thing, I'd like to have smoother transitions.

Q: Having seen you fight twice in person, it seems to move you use your height and reach different than a lot of people. Most use it to keep their opponent
from closing the distance and getting inside. You seem to use it to actually
charge in and get closer. Is that an accurate statement?
A: Yeah. That just seems to happen, especially if someone starts backing up.

Q: Are there any fighters you are a fan of or love to watch?
A: Wow. That's a tough one. There are so many. I like watching Cyborg just because she seems unstoppable. I'm just waiting and waiting for someone to be able to find a weakness in her. So far she has shown none. Eddie Alvarez is always exciting. Very well rounded and just plain tough. I love watching Frankie Edgar! I love his movement. It's hard to tell what in the world he's about to throw next. Randy Couture is another one that I will always watch. There's just something so inspiring about him. Oh, can't forget "The Korean Zombie"! Love him! I love the way he fights. I just love it! And here's one that you may or may not have heard of yet, one of my teammates Brylan Van Artsdalen. His fight against another local fighter Julio Rosario was the headlining fight at a local promotion recently, Matrix Fights. It was pretty much the bloodiest, most back and forth fight I've ever seen! Ever.


Q: In your opinion, who are the top five female fighters in the sport pound for
pound?
A: Another tough one. The good news is that there is so much more coverage of female mma. It sure does make it hard to choose a "best". It's possible that I could chance my mind tomorrow, but here's what I'm thinking at the moment. As I already said, Cyborg has been unstoppable. Megumi Fujii is amazing (and I didn't think she lost that last fight but that's a whole other story). Roxanne Modafferi. Marloes Coenen. And obviously Tara LaRosa

Q: Do you ever see a major U.S. women's only company being viable?
A: Absolutely! When I fought at Eve of Destruction the seats were full and the crowd was great! There are people that don't want to see women fight, but there are even more that do!

Q: Often you watch a show that has one women's fight. Somehow that fight always
turns out to be the most exciting fight on the card. Why do you think that is?
A: I think maybe we feel like we have something to prove. There are still people who think we shouldn't be fighting. We want them to know we can hold our own in the cage!

Q: What is the biggest misconception about female fighters?
A: We don't slap or pull hair! haha.

Q: If another woman told you she wanted to train for the sport, whats the
biggest piece of advice you would give her?
A: Don't give up and don't ever train under someone that you can't trust. Don't be afraid to ask questions. You want your trainer to have the right credentials.

Q: Outside of training and fighting, any other hobbies or activities you enjoy?
A: Sometimes a group of us will get together and play board games and silly things like that. I usually have lunch with my mom at least once a week. I'd love to travel if I had the time, but in the meantime I watch the Travel Channel alot. My son and I have random adventures, anything from amusement parks to flea markets.

Q: Can you describe a typical day in the life of Andria Caplan.
A: I make sure my son is ready for school, then coffee, feed the pets, eat breakfast, then maybe have some computer time. I train pretty much every night, often mid day, and you may find me running on the Ben Franklin Bridge before the sun is up. Oh yeah. Somewhere in there I make dinner and help with homework.

Q: What is one thing people would be surprised to know about you?
A: I am extremely clumsy. When I was a server a few years ago I used to come home bruised up from walking into things.

Q: Describe Andria Caplan in five words.
A: Hmmm. Silly, Loyal, Determined, Contemplative, Smiley

Q: So whats next for you? Any idea when you will be fighting again?
A: I thought I had a fight on Jan 28th, but that fell through. Hoping to actually fight in my home town for the first time ever on Feb 12th. I'd like to fight often this year.

Q: Anything you want to take this time to plug or promote?
A: Of course I would like to plug Daddis Fight Camps. If you are ever in the Philly area and looking for a good mma gym, this is the one for you. DFC also has locations in Cherry Hill, NJ and now Hamilton, NJ. Also, East Falls Chiropractic adjusts us before our fights and have been a huge help to me having less pains. Also, check out Miles to Go Clothing.

Q: Are you looking for sponsors? If so, how can they reach you and what are
they getting in Andria Caplan the fighter and person?
A:I am always looking for sponsors, especially since I often have to travel to get a fight. I can be contacted on facebook or at andicaplan@aim.com.
So far all of my fights have been streamed online. I do my best to make a fight exciting and I'm training like crazy to keep it better and better!


Q: Andria again, I want to thank you for doing this. Any last words before you
go?
A: Thank you again for being such a big help in getting the word out on female mma.
I want to thank DFC again for their constant support and for always believing in me and giving me the best training possible.
Thanks to Nonstop WMMA and Fightergirls for keeping us all updated on everything female mma out there.
Thank you to Will Miranda for getting up early on Sundays mornings for our boxing sessions.
Thanks to the Girl Posse for being amazing training partners and friends.
Thanks to my husband and son for putting up with my training schedule.
Thanks to my brother for travelling all the way to my last fight and being my favorite fan.
Last but not least, Thanks to my mom and dad for everything that they are and the amazing examples they have set for me.

Lalani Malley-Macao Interview

At a recent NAAFS show I had the pleasure of watching Lalani Malley-Macao fight. I was told beforehand that I was going to be impressed and like her. That was very accurate. I was incredible impressed. Lalani has a clear passion and love for the sport, and that passion is going to take her very far. Fighting goes back her her family she says, and she wants her Grandfather to be proud of her. Seeing her in the cage, I am positive he is, and seeing the person she is, I am sure he is proud of that. Get to know a future star by reading this interview




Q: First, Lalani I want to thank you for taking the time to do this.
A: No, Problem ^_^

Q: Can you start out by telling a little about yourself.
A: I am a Filipino-American girl who was born in Oregon and raised in North Carolina.
I went to high school and college in Cebu,Philippines. I grew up in a Christian home and was taught to fight for what I believe in, and bring honor to my family.

Q: Were you especially athletic growing up? Play any sports?
A: Honestly, I wasn't athletic, I was a bit shy and loved to do ballet,but because I didn't have confidence in it I stop doing and started training in Karate-Judo. I wasn't good at that either...But I had a dream to be like my grandfather and Bruce Lee...a Martial arts master!

Q: What initially got you started training for MMA?
A: Memories of my grandfather, I am the only left in the family to carry on the martial way. I want him to look down from heaven and be proud of me.Plus I really do enjoy putting myself to the test physically ..everyday...it makes me happy

Q: Was the training something you picked up fairly easy?
A: Training is never easy! I literally have to pick myself up and DO IT!
My body is constantly sore, everyday is a pep pep prep talk .

Q: How long did you train before your first fight?
A: I trained 1 yr and half. I didn't want to go in not feeling ready


Q: Was fighting something your family and friends supported?
A: Yes, they support it because its in my blood, we go far far back
in martial arts and fighting in general. So they are all thrilled to see
me have a great passion for fighting

Q: Where do you train at now?
A: I train at American Martial Art Academy in Winston-Salem NC aka Team One

Q: Can you give your overall record so far.
A: Currently 3-0

Q: Which fight so far is the one you are most proud of?
A: My fight with Nikita last Sat. She is one tuff Cookie! she is going to go far soon if she keeps training hard!

Q: I saw you fight recently and you seemed a bit emotional after the win. Is there any specific reason or just an emotional person?
A: I was emotional cause I killed myself everyday prepping for this fight, I lost a job, an uncle,went in with two jacked up feet and had a little break-up ...i don't know...But I did just knew that, nothing is going to stop me, I am hungry and I want to be successful, so all those things happened for a reason,it was to make me a stronger and better person.

Q: What would you say is your biggest strength and the one thing you most want to improve?
A: My strength is my drive to be better all round, I just can't choose one thing to improve , I want to do it all!

Q: What is the best and worst part of training and competing in the sport?
A: The best part is punching some in the face the worst part is all the due's you got to pay to fight and waiting on the boxing comm. lets just say I want to eat asap after weigh ins cus my cuts are 20-25 everytime

Q: Are there any fighters you are a fan of or love to watch?
A: Bj Penn, Manny Pac., Mark Munoz,Cyborg, Jose Aldo and Ben "Smooth"Henderson


Q: In your opinion, who are the top five female fighters in the sport pound for pound?
A: Cris Cyborg Santos, Megumi Fujii, Tara Larosa, Sarah Kaufman , and Julia Budd

Q: Do you ever see a major U.S. women's only company being viable?
A: I don't know, I honestly just don't see tons of lady's who want to throw down.I do see us being the main event more frequently in the future though

Q: Often you watch a show that has one women's fight. Somehow that fight always turns out to be the most exciting fight on the card. Why do you think that is?
A: I think because we just don't see girl fight enough. Plus being a female I'm like yes, I am not the only girl in the world who wants to throw down! But I love fighting in general regardless on the gender...I just don't see much of a difference, someone getting punch ...is the same regardless of gender..EXCITING!

Q: What is the biggest misconception about female fighters?
A: That we are bad bitches....and tuff and so damn independent, and my answers for these are YES, YES, and YES...and then some!

Q: If another woman told you she wanted to train for the sport, whats the biggest piece of advice you would give her?
A: Get ready to dedicate your life to this sport!

Q: Outside of training and fighting, any other hobbies or activities you enjoy?
A: Origami...human Origami hehehe j/k , cooking ,working out and whenever , someone asks me I LOVE getting some coffee and just bs with someone

Q: Can you describe a typical day in the life of Lalani Malley-Mancao.
A: Well, up at 5:30 at work 7-10 then I go to one of my other 2 jobs from either 11-3 or 12-5... at the gym by 4-9 30, or 5 30-9 Monday-Friday. then sat work 12-5 then at the gym 6-9...Sunday church 10-12 then training 6-8...did I mention I sleep sometimes!

Q: What is one thing people would be surprised to know about you?
A: Past my tuff exterior I'm loyal kind warm and full of life.

Q: Describe Lalani Malley-Macao in five words.
A: Dork,Funny, Spiritual, Insane, HAPPY

Q: So whats next for you? Any idea when you will be fighting again?
A: Yeah I think February and then April and hopefully a pro debut summer of 2011

Q: Anything you want to take this time to plug or promote?
A: Scrap Fightwear!!!! and Team One in Winston-Salem!


Q: Are you looking for sponsors? If so, how can they reach you and what are they getting in Lalani Malley-Macao the fighter and person?
A: Heck YEAH! If you want to reach a dorky person like me hit me up on facebook Lalani-Malley-Mancao or email me Lychee87@Rocketmail.com

Q: Lalani again, I want to thank you for doing this. Any last words before you go?
A: Aloha and thank you I love you Jesus! and I love my family and everyone who supports me and even all the haters...without you guys I wouldn't have such and intense drive!

Amanda Genao Interview

Early on in this blog I interviewed Amanda Genao. Before that I was a fan of Amanda the competitor, then I became a fan of Amanda the person. Amanda is easily a personal favorite of mine. Beautiful, smart, great physique, and very kind. What is there not to like? So now that there are so many more readers, I decided it was time to interview Amanda again and show even more people why Amanda is so special.





Q: Amanda thanks for taking the time to do another interview
A: No problem. It’s always great to be one of the people who get interviewed on your blog.

Q: For those not familiar can you tell a little about yourself.
A: I have been in the fitness industry for over 7 years, and have been competing for about the same amount of time. I am a mother to 2 wonderful children ages 12 and 14. I am also a geek at heart so I’m very passionate about education. I have a Bachelor’s degree in Sociology and a Master’s degree in Student Development with a concentration in Social Justice Education. I am a huge advocate of higher education!

Q: Can you update people on whats been going on with you since our last interview, on and off the stage.
A: On stage, I competed in April at the Steve Stone Metropolitan and then in June at the Atlantic States, both in NYC. I didn’t place at all in April and the feedback was that I was too muscular. So I had my boyfriend help me with my diet and training, tweaked a few things and we brought a different package in June. I placed 3rd right behind 2 women who turned pro shortly after. I was very happy and proud of myself. Off the stage a lot of changes – new job, and changes in family structure that have been very overwhelming and challenging. Through it all I have remained strong and even though I had my moments, I am very happy where I am and what I’ve accomplished in life.

Q: Have you been watching any of the competitions lately? Anyone impress you?
A: I do keep myself glued to rxmuscle.com during nationals and other pro competitions for live coverage. I was the most pleased to see Erin Stern win the Figure O. There are so many women I know at the pro and national level that continue to impress me and improve that I couldn’t even begin to name all of them! I am always looking though!


Q: On a scale of 1-10, what would you ate this year for you as far as competing and why?
A: Definitely a 10! I was able to get on stage at my last competition while enduring so much I had going on in my personal life, with a lot of confidence and with a better package. My family, friends and boyfriend were all extremely supportive and that meant the world to me.

Q: Have you noticed any one part of your physique that you really improved on in 2010?
A: My booty! Thanks to my mother I have a very genetically generous amount of booty. I was always told to “bring down the glutes”. Genetics sometimes are hard to fight but again, the tweaks that were done worked well this year and down came the glutes!

Q: Heading to 2011, what do you want to improve on?
A: Better conditioning, harder for sure.

Q: Obviously you are very beautiful. Is fitness modeling something that interests you?
A: If the opportunity is the right fit, of course!

Q: Depending on who you talk to, some think women in the industry are getting more respect, then others say less? Which side do you fall on?
A: I am split on this issue. I think the birth of bikini took something out of the women’s side of the industry – perhaps the athleticism…I still can’t put my finger on it. The fact remains that the posing, the suits, the overall presentation for most of the women in bikini is rather suggestive and when they come on stage, the comments and whistling doesn’t sit well with me. On the other hand, I think the new division seems promising and perhaps will draw in a new genre of competitors that will revive the athleticism and type of training and dieting that is supposed to be demonstrated by those of us who compete.


Q: Often people who do not follow the industry hear a woman competes in Figure and automatically just think "bodybuilder". DO you find yourself having to explain the difference to people very often?
A: Yup. I usually just say bodybuilder and every now and then someone would make the “I don’t look big and jacked” like a bodybuilder. That’s usually when I have to go in and explain the difference.

Q: Can you give people an idea of what your typical training routine and diet are like.
A:
Day 1 Arms
Day 2 Legs
Day 3 Shoulders (or depending on my leg workout maybe just cardio)
Day 4 Cardio
Day 5 Back
Day 6 and 7 Cardio
This is typically during pre-contest mode and I haven’t stirred too far away from this, except maybe a day or 2 off.
As far as diet, even when I am off I haven’t gone super crazy and not watched what I eat. I try not to become too obsessive over my eating but rather keep a balance and be mindful of when I start going overboard. I find this method to be so much better for me once I have to ease into my pre contest diet. I eat tons of tuna (for the easy factor), chicken, and now I eat steak! For carbs I haven’t changed that much in years – mainly oats and sweet potatoes. I also keep a moderate amount of fats on my diet.

Q: What is your favorite healthy meal and favorite cheat meal
A: Healthy – chicken and sweet potatoes and my boyfriend’s steak! Cheat meal hands down cheeseburger and fries.

Q: What body part do you most enjoy training?
A: Shoulders and Legs!


Q: Which do you least enjoy training?
A: Uggh, hate training calves cuz no matter what I do, nothing happens to them (thanks mom) and triceps because after breast augmentation surgery it’s still a bit painful to train them.

Q: When it comes time for off season, how long do you consider your off season, and how far over contest weight do you like to go?
A: I try not to go too crazy during my off season and I found this to be way easier on me when I start dieting down. Ironically I don't get on scales but I go by how tight my jeans are. LOL. If my booty is suffocating I know I’m hitting the “girl, you need to lay off the ice cream” mark.

Q: Do you prefer training alone or with a partner and why?
A: Just me, my lifting gloves and my Ipod. It’s my only time to be in solitude with my own body. I usually have tons going on and my schedule cannot depend on anyone else’s time. I roll solo.

Q: Usually I ask what the biggest misconception about competitors is. This time I will ask whats the biggest misconception about you?
A: I don’t think many people, especially the men that approach me know that I’m very educated. It gets on my nerves and sometimes I feel like I have to over-expose that about myself so that I’m not treated like I’m “stupid”.

Q: I have seen a couple videos of you in the gym, and you seem intense. Do you get a lot of people at the gym asking for advice and does it bother you when they do it during the workout?
A: First of all thank you for watching my videos! And yes, I do get people making comments or asking me random questions just to start a conversation. It does bother me when it’s someone who wants to talk just to talk but when it’s a legitimate question about training or competing, I have no problems opening up and talking.

Q: What is a typical day like for you?
A: Busy. Up until a couple of weeks ago my day was packed with running around and work. I wake up at around 5:30 am, get the kids and myself ready to be out the door, and then I do my cardio after I get them to school. I would then head off to work and be there until 5. By the time I’d get home it’d be close to 6 and I would have to make dinner for the kids and head to the gym hopefully by 7pm. Then home, check on the kids’ homework, showers, etc.

Q: Finish this sentence. In five years I will be____?
A: Running my own non-profit, still competing, and working on my PhD in counseling psychology.

Q: You have a great website. Can you give out the address and tell people what they can find there.
A: www.sweetcapri.com. Right now it’s a bit outdated but I do have a session dedicated to helping competitors. I also have tons of photos.

Q: Anything else you want to plug or promote?
A: I also have a facebook fan page – SweetCapri and a blog where I write things about my life, and everything in it. The blog is amandasweetcapri.blogspot.com


Q: Looking for sponsors? If so how can they reach you and what do they get in sponsoring you as an athlete?
A: I find myself to be one of the very few women of color in the industry and I think it’s a population that potential sponsors should tap into! I think I’d be a great representative and spokesperson for just about any company that wants to reach out to women, particular women of color! I can be reached by email at Amanda@sweetcapri.com

Q: Amanda, again, thanks so much for doing this. Any last words before you go?
A: You are very welcome. I just want to thank you for the opportunity and thank you for allowing us to learn about so many other women in the industry via your blog. Thank you!