Diane's Diary by Diane Mueller

Inspiration comes in many forms and from many different sources. Sometimes being in a certain place motivates us, seeing a movie, reading a book and sometimes we are motivated by associating with a particular person. What motivates you? What things in your life make you train heavier and push harder than you normally do with your own methods? Admittedly physique competitors, meaning bodybuilders, figure or fitness competitors need to be self-motivated. There has to be a desire from deep within to create the best physique possible. Without the internal drive to become the best you possibly can be, a competitor would never follow a strict contest diet for months or make daily dates with the gym for years on end, all the while attempting to maintain as normal of a social life as possible. However, living the life of a competitor and having a social life are two terms that don’t really go together. I can recall numerous family functions, gatherings of friends and many other fun events that I’ve had to pass the opportunity to go to simply because I was prepping for a show and it wouldn’t have been in my best interest to attend. That doesn’t make me special, it simply makes me dedicated to a goal. The same can be said for practically every competitor I know. As competitors, we all recognize that for us to have the best chance of accomplishing our goal there are certain things we must do for us to have the best opportunity at success. Success is never a given, but one thing that is a given is; without discipline there will be no success as a competitor. This brings me back to the original question I posed, “What motivates you?”



Many people find motivation from conversing with other competitors, people who share the same goals and disciplines. There’s a kindred spirit quality amongst competitors that most non-competitors don’t understand. The only people who can honestly understand the sacrifices that a competitor must make are other competitors. Closely related to conversing with other competitors for motivation is working with and training with a mentor. Training with someone you admire can inspire a newfound passion and confidence than you ever thought possible. This is something I discovered last year, when I began training with the natural female bodybuilder I admired the most, and my current Coach, Jennifer Abrams. Jennifer’s massive physique was ingrained in my mind from the very first moment I saw her compete. After observing her stage presence, poise, confidence, and posing routines, it was clear to me that the woman was an artist. Artistry in her ability to perfectly sculpt her physique, to the grace in which she performs her guest posing routines, I knew she was the ideal person to help me make the necessary improvements to my own stage presence and posing concerns. Her assistance grew from working with me on my posing and routine, to helping me with my weight training. Ultimately I became a member of Team Abrams, a group of individuals that she personally prepares for their competition experience. I competed in 3 shows last year under her guidance and I had never been better prepared, more confident or more motivated to succeed in any of my previous years of competing combined. When you find the person who inspires you and is able to bring out the very best in you, then you have found your mentor. My competition life and bodybuilding career has skyrocketed since finding my mentor. Jennifer makes me believe there are no limits and that my potential is endless. Now that’s what I call: Inspiration.





Another shining example of creating motivation through working with someone you admire was evidenced by my friend, and Big Rig Supplements teammate, Jeanette Samuelson. Jeanette is currently putting the finishing touches on her prep-work for the NPC Southern States Championships. She is a veteran figure competitor who has more than enough self-motivation to compete and be successful in this show on her own accord. However, even she knows, there’s no substitute for a dose of last minute inspiration. And inspiration is exactly what she received, when she had a posing practice session with IFBB professional, Ava Cowan. A private session with an industry superstar like Ms Cowan would certainly make any amateur competitor green with envy, but for Jeanette, it was the final piece of prep-work to push her to the top. Jeanette describes the session as an amazing and extremely beneficial experience. Not only did Ava work with her to perfect her t-walk and posing, but she went so far as to practice a pose down with her. Jeanette says she was on cloud 9 the remainder of the day, and has her stage smile and signature poses ready to go. There’s no doubt in my mind that Jeanette will be a huge force to be reckoned with July 8th and 9th in Ft. Lauderdale.


Wherever your goals and passions lie, make sure you push as hard as you can and strive to be your absolute best. Always follow the dream that’s in your heart and delight in every stepping stone you cross along the way. Remember, the smallest stepping stone could turn out to be the catalyst that catapults you to the next level. Success doesn’t happen over night, it comes from years of hard work and taking advantage of every opportunity that presents itself. The simplest opportunity can yield career altering effects on your ability to reach your goals. My opportunity came from meeting and training with my mentor. Once my confidence level had improved, my entire outlook on the bodybuilding and fitness industry as a whole has improved. Now that my vision has cleared, I can see that even the sky is NOT the limit. Onward and upward.

Thank you to my sponsors: 911Strong.com and Big Rig Supplements for your support of me and my bodybuilding goals. I would also like to thank my Coach and my mentor, Jennifer Abrams. My life has changed for the better since the day I met you and it is my pleasure to help pay your kindness forward. If you or anyone you know is interested in competing for the first time, or are already a competitor looking to take your physique to the next level or in perfecting your stage presence, please contact Jennifer at: Jenniferlynnabrams@yahoo.com or look her up at www.jenniferabrams.net.





Until next time, train heavy, train hard, and train NATURAL!!
~Diane

Leslie Biernat Interview

Single mother of two, cancer survivor, works two jobs, and oh by the way.... still finds time to build a great physique. That is a description of Leslie Biernat. If ever you have been inspired by an interview on here, this could be the one. So read and prepare to become a Leslie Biernat fan.




Q: First, Leslie, 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 am 41 year old single mother of two boys 17,14. I currently live in Franklin, WI. I am a registered nurse, a Parish Nurse for a Inner City Church here in Milwaukee, an Author, and I am owner of Lifeway Fitness in Greenfield, WI. To say the least I am busy.

Q: Before the gym were you an especially athletic person? Play any sports or anything?
A: I played high school volleyball, basketball, and softball, and continued in college playing volleyball and basketball as well on scholarship to Irvine California.

Q: What initially led you into the gym?
A: I've always worked out through my sports but a desire to create the best body I could achieve sounded like a goal I wanted to take on. I am a goal setter trying to improve, grow, and challenge myself each and every year.

Q: Was training something you picked up fairly easy? How long before you started to see results?
A: Being athletic to begin with weight training was easy for me I love lifting weights and learning how to sculpt your body amazes me.. still to this day as I continue to learn my body and work on achieving more muscle. I would say within 3 weeks I noticed a difference.

Q: What made you decide to compete for the first time?
A: I am a Stage III Breast cancer survivor, diagnosed at age 33. I have been through chemotherapy, surgery, radiation, then total mastectomy with reconstruction, followed by total hysterectomy. I just finished my final chemo medication last December and now I am 8 years cancer free! So through this journey I learned alot and I learned how short life is and that no one is guaranteed tomorrow so I started setting goals for myself and doing things I thought were impossible or I only dreamed about. My main goal was to inspire and motivate others, survivors and non survivors, that they can achieve their dreams despite any obstacles. I started with Triathlons and in 2008 I completed the Ford Ironman in Madison WI. Then I moved onto figure competing because a trainer friend of mine said I had potential and I should consider doing one. And that they say is history.. set forth a goal and a challenge and I was hooked.


Q: Is competing something your family and friends supported?
A: Absolutely, my boyfriend is completely supportive. My kids, well I don't think my 17 year old appreciated having to paint his mom's back with tanning lotion, but all in all they support me as well. My friends were inspired and motivated and watched my determination and dedication.

Q: Was competing what you expected or did anything surprise you about it?
A: It's what I was warned about. lol... I guess the the final prep week who could be prepared for that! All in all it's what I thought it would be and I loved every moment of it. Okay the dieting is a little tough.

Q: Can you share your contest history.
A: I started in fall of 2009 first show didn't place did it on my own so I learned alot.. one under my belt. Over the next two years I competed in INBF, INBA, and tried one NPC show.
*2009 Muscle Mania - didn't place
*2010 Midwest Natural Bodybuilding Championship - 3rd in Tall Class
*2010 Illinois Northwest Bodybuilding Championship - 1st in Tall, 1st in Masters, Overall Winner
*2011 Illinois Northwest Bodybuilding Championship - 1st in Tall, 2nd in Masters
*2011 INBF Central USA Natural Fit Body Figure Championships - 2nd in Tall class, 3rd in Masters
*2011 Miss Millennium Reno Nevada- 3rd place in Masters, 3rd place in Open figure

Q: As far as body parts, what do you feel is your best one?
A: Well my best body part I feel are my legs.. seeing I am 6'0 tall 6'5 with my comp shoes. Overall I am very symmetrical and because of my height I am always working on building more muscle hard to compete with those short girls.. lol...

Q: Do you have a part you most like to train or favorite exercise?
A: I love to train shoulders because I really need to work on those so I am excited to see what I can do. So I love tricep pushdowns they really give my tris a great pump.

Q: What is your normal training routine and diet like and how do you alter it for contest prep?
A: Currently I am off season and I am taking some time to grow. I work out 6 days a week one body part a day with one day of rest. Abs are about every other day and cardio right now is a few times a week with bike or high incline treadmill. One or two times a week I will incorporate some sprints.
For contest prep I keep the schedule the same but my cardio increases to everyday and then twice a day, weights tend to be higher reps and more supersets and trisets with some plyometrics as well.


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: "Are you crazy???" When they hear about the diet that's what turns them off, they want the body but can't sacrifice the food.

Q: When they see it that first time, what is the one question or comment you are most sick of hearing?
A: "Why do you do that? Aren't you afraid you will get too big?"

Q: What is the biggest misconception about women who train and compete or the one thing you wish people understood?
A: That majority of us are not doing it for vanity we all have personal reasons for competing. Mine is showing that there is hope, beauty, and strength in my scars, for others they have just lost over 100 lbs and want to show their accomplishment. We are more than just a body.

Q: What is the best and worst part of training for you?
The best part of training is the "Pump" after you have lifted heavy and you can see the muscle you have worked and watching the body transform.
A: The worst is the time schedule. I am so busy with life to find the time is difficult but worth it.

Q: Do you have any favorite competitors or any you admire?
A; To be honest I admire all competitors because I know the hard work and dedication it takes to be in this field. One of my new favorite mentors and friend is Clifta Perez with Phat Physiques she is currently training me and her philosophy is Christian based which I love.

Q: Do you have a favorite cheat food?
A: I am well known for my cheat meals. My favorite is dessert and it's the molten lava cake at Applebees yummy.

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: Go for it! You can do it! Most importantly enjoy the journey.

Q: Do you think its becoming more common for women to use the weights as opposed to just doing cardio and things?
A: Absolutely, women today are realizing finally that they won't get bulking or look like a man if they lift weights they want the lean hard bodies and aren't afraid to go for it anymore.

Q: Outside of training, any other hobbies or activities you enjoy?
A: The most enjoyable time for me is taking a walk on a warm sunny day and spending quiet time with myself and God reconnecting about the importance and true meaning of life. I am so thankful for my life's journey; where I was, where I am, and where I will be..

Q: Can you describe a typical day in the life of Leslie Biernat.
A: Up at 4:45am to go lift and cardio, off to job one, off to job two, cardio in the evening (on season), then home and bed. I do feed my children in between job one and two..

Q: Describe Leslie Biernat in five words.
A: Faithful, Honest, Determined, Passionate, motivated

Q: What is one thing people would be surprised to know about you?
A: That I published a book

Q: Any set plans for the near future as far as competing or anything else?
A: I plan to take these next few months to build and compete most likely next spring. I am on my road to a Pro card and I need more muscle so watch for me I am determined and dedicated when I set a goal and speak it I will achieve it no matter how long it takes i will continue my journey until I reach my goal.

Q: Anything you want to take this opportunity to plug or promote?
A: I just want to let everyone know that life has it's challenges and obstacles but you can overcome them.. live your dreams, set goals.. what are you waiting for? Also they can read about my cancer journey in my book published in 2007 titled: "Faithful Journey: Memoirs of a Breast Cancer Survivor" by Leslie J. Reinicke (maiden name).


Q: Are you looking for sponsors? If so how can they reach you and what are they getting in Leslie Biernat the athlete and competitor?
A: I am absolutely looking for sponsorship and I can be reached at kjbiernat@hotmail.com. I am a fighter, I believe in dreams and achieve goals. I will motivate and show people how to believe in themselves! I want to inspire and reach as many people (competitors and non competitors) as I can and show them that there is so much more in competing it's a way of life, taking care of yourself, being strong and healthy, living life to the fullest that is what I stand for.

Q: Leslie, again, I thank you for taking the time to do this. Any last words before you go?
A: I am so thankful to you for allowing me to share my story and I hope it inspires someone somewhere to challenge themselves and live out their dreams. Thank You!

Cristi Cuellar Interview

After getting in the gym after an injury, Cristi Cuellar has taken it to the next level, and competes. While she always looks great, it seems she gets just as much satisfaction about being able to help others. A role model for healthy living, Cristi is coming up on Team Universe. Definitely a competitor to keep an eye on.



Q: First, Cristi, I want to thank you for taking the time to do this.
A: You are welcome! I am happy to contribute to your site on celebrating female athletes. This is such a great thing.

Q: Can you start out by telling a little about yourself.
A: I am the oldest of three. We grew up in a small city in Texas called Pharr. Although I was always sick from allergies and asthma, I loved school and athletics. For some reason, watching TV and watching movies is very boring, so I was always active outside the home. I participated in track and field, gymnastics, student council, and cheerleading. My sophomore year in high school I tore the ACL (ligament) in my knee. That led me to focus on academics and later gave me the drive to become a physical therapist. I graduated from Baylor University in 2001 and became a physical therapist after graduating from Texas State University- San Marcos in 2004.

Q: Before the gym were you an especially athletic person? Play any sports or anything?
A; My dad was a football coach so he encouraged us all to participate in school sports. I was taught that the discipline and dedication to excel in a sport makes us stronger people. Being in track is a very individual sport, so if I didn’t perform, it was my fault! I loved the feeling of winning though, so I guess that’s why I like competing.

Q: What initially led you into the gym?
A: After tearing my ACL, the gym became part of my life. I learned that if the knee doesn’t have strong muscles to support it, I’d be back in the doctor’s office.


Q: Was training something you picked up fairly easy? How long before you started to see results?
A: Although I loved the gym I was a cardio junky. I thought I'd get big by lifting weights, but I saw results in just 2 weeks. I was used to eating junk food, so when my diet changed and I made drastic changes in 8 weeks.

Q: What made you decide to compete for the first time?
A: When I was younger, I’d see female fitness competitions on ESPN and really admired their physiques and performances. I was eating and drinking way too much while living in Las Vegas and noticed my health was just out of whack. When I met a figure competitor and coach at the clinic I worked at in 2007, I was ready to make a drastic change in my physique, and do the extreme- walk in a bikini on stage.

Q: Is competing something your family and friends supported?
A: NO! I kept it a secret until the week before my first show. When I called them to tell them I won my first show, they were happy, but just didn’t understand why I wanted to do that. Four years later, my family and friends are very supportive. They know how happy I am when I am training and the reason for staying in the fitness community are solely to help others.

Q: Was competing what you expected or did anything surprise you about it?
A: After I saw the pictures from competitions, I was like “Wow, that’s me?!” I thought it was so interesting on how exercise and diet can transform the body so quickly. The other thing that I have learned is working on your physique is one aspect, but presentation is almost as important!

Q: Can you share your contest history.
A:
*2007 Bikini America- Hermosa Beach Overall Winner
*2007 Bikini America World- 6th Place
*2008 Bikini Universe 13th place
*2008 Bikini America 2nd runner up
*2009 Bikini Mexico International Overall Winner
*2010 NPC Europa Bikini Overall Winner
*2010 NPC Nationals- Atlanta 10th place


Q: As far as body parts, what do you feel is your best one?
A: My arms. They’re the only part that stay lean all year.

Q: Do you have a part you most like to train?
A: I LOVE training legs. I love for my legs to be sore!

Q: What is your normal training routine and diet like and how do you alter it for contest prep?
A:
Monday Wednesday and Fridays: Legs
Tuesday and Thursdays: Upper body
Saturdays: Cardio and Core
Sundays: Rest
Although I am supposed to be timing my meals appropriately, I also have a life!! 12 weeks out I eat only white meat, egg whites, vegetables and watch my carb intake. Six weeks out I eat mostly fish, egg whites, whole grains, veggies and sweet potatoes.

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: More positive- people always compliment my discipline, healthy lifestyle and yes sometimes physique. The only negative thing that happens is people mistake my rigid schedule for neglecting time with them. Some men I have dated compliment my lifestyle but then get mad that I do not eat and drink like them, and think that I don’t like them since I’d rather go to the gym than be lazy and watch movies all day. Relationships (in my experience) are hard to maintain when you’re competing.

Q: When they see it that first time, what is the one question or comment you are most sick of hearing?
A: They usually ask me to help them lose 20 pounds.

Q: What is the biggest misconception about women who train and compete or the one thing you wish people understood?
A: I wish people knew how it takes a lot of time and sacrifice to get to that goal. We don’t train 4 weeks and then eat like crap after that, we eat healthy and love to work out year-round.


Q: What is the best and worst part of training for you?
A: There is something about training for a competition- all my workouts “in-season” are just more intense and feel so good when I'm done. I love building muscle and making healthy meals. The worst part is the super strict diet 2 weeks out… and that spray tan- eeww!

Q: Do you have any favorite competitors or any you admire?
A: I like to put pictures of beautiful models from magazines onto my Vision Board. They include: Maggie Diubaldo, Jelena Abbou, and Amanda Latona. Awesome motivation!

Q: Do you have a favorite cheat food?
A: Wine and Cheese! And of course anything that has chocolate in it.

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: She needs to be sure she makes it clear to all her family and friends that she wants to do it. It requires a lot of support!

Q: Do you think its becoming more common for women to use the weights as opposed to just doing cardio and things?
A: Yes. Women think that doing weights and resistance exercise will make them bulky or manly, but it actually does the opposite if they keep their diet in check. I give a high five to all women I see lifting weights! Women are at risk for osteoporosis so weight training stimulates bone cell growth and regeneration.

Q: Outside of training, any other hobbies or activities you enjoy?
A: I enjoy sewing, baking, and painting. I’ve had a dog, Chiqui, for almost 2 yrs. I enjoy walking her and taking her to the dog park.

Q: Can you describe a typical day in the life of Cristi Cuellar.
A: Wake up, read the Bible, make breakfast, walk Chiqui, work out, work a full day at the clinic, and then meet up w friends for dinner. When I am training, I am eating food out of Ziploc containers and my day ends with packing my bag for the next day!

Q: Describe Cristi Cuellar in five words.
A: Dedicated, loyal, compassionate, humble and silly.

Q: What is one thing people would be surprised to know about you?
A: I have had only one boyfriend.

Q: Any set plans for the near future as far as competing or anything else?
A; I am very, very nervous about Team Universe July 8! I have been blogging and working as a fitness model with TEAM SAN, so I am looking forward to working with them at Europa Dallas and the Olympia 2011. My ultimate goal is to become an IFBB Pro and make a positive impact in the fitness industry.

Q: Anything you want to take this opportunity to plug or promote?
A; I am so proud of being a part of TEAM SAN. Read my blogs here: http://www.sann.net/blog/?cat=14
My coach is Jeff Dwelle with Bikini Rockstars. http://www.bikinirockstars.com/
My last employer was Xcell Orthopedics- if you need physical therapy, this is the place to go in south Texas. www.Xcellnow.com

Q: Are you looking for sponsors? If so how can they reach you.
A: SAN has sponsored me and I love working with them but I am open to new ideas! Cristi531@yahoo.com

Q: Cristi, again, I thank you for taking the time to do this. Any last words before you go?
A: Girls- anything is possible- if you want it bad enough! Jason thank you so much for giving me the opportunity to answer your questions!

Nadia Nixon Interview

I recently got to watch nadia Nixon fight in person. I was told beforehand she had great BJJ. And she displayed that in winning via triangle. However, as Nadia says, she has much more to her game than her BJJ. This win improved her record to 3-3-1, and really could be the start of a great career for her.





Q: First, Nadia I want to thank you for taking the time to do this.
A: Thank you!

Q: Can you start out by telling a little about yourself
A: I train out of Topeka, ks. Went to college 2 years a go to pursue degree in law as well my linguist degree but I have been introduced to Martial arts and fell in love with it

Q: Were you especially athletic growing up? Play any sports?
A: Not really, I was very good student growing up focused only on school, homework and family, I wasn't interested in sport or have time for it at all!

Q: What initially got you started training for MMA?
A: I started working out then I wanted something more challenging so started looking for boxing coach, then best thing happened in my life I was walking and saw a banner saying "School of Martial and Meditative Arts". I instantly was driven to walk in and saw students wearing white uniform at time didn't know that was called gi and their 6th degree kempo karate sensei Steve Twemlow welcomed me in and asked what brought me in.

Q: Was the training something you picked up fairly easy?
A: I started taking self defense classes and my sensei was very impressed with me since day 1, I paid attention and kept practicing and coming back

Q: How long did you train before your first fight?
A: I trained about 6 month in mma including bjj, kickboxing, conditioning and cardio back in May 2010 5-6 days a week and lost a split decision against tough and very respectful opponent Jessica Phillipus.


Q: Was fighting something your family and friends supported?
A: My dojo family are 100% supportive, my brothers very much my mom and dad not so much, my mom always tell me to find another sport! Haha

Q: Where do you train at now?
A: I started with Sensei Steve Twemlow at school of martial and meditative arts, and will always be there and added our partner Topeka Jui-jitsu Academy, we have it all and no need to go jumping from gym to gym! I'm very loyal and cant stand the idea of moving around between gyms!

Q: Can you give your overall record so far.
A: MMA 3-3-1, Kickboxing 1-0 105lb 2011 winter national champion, BJJ 1-0 2011 Best of the Best Gold Medalist

Q: Is there one fight you would say you are most proud of?
A; My first fight against Jessica Phillipus, I was very nervous and had very tough first round but I didn't quite, ended up split decision loss


Q: What would you say is your biggest strength and the one thing you most want to improve?
A: My heart, as a fighter u have to have the strongest heart to go inside the cage with someone wants to almost kill u!!! 2 people get in and only 1 is the winner, most people misrepresent me and call me ground fighter because of my decent jiu-jitsu, im a striker with good jiu-jitsu and learned this the hard way as after girls getting punched they lock up and want to go to the ground!!!

Q: Name the one fight you have seen that you will always remember?
A: Machida vs. shogun

Q: Are there any fighters you are a fan of or love to watch?
A: My sensei Steve Twemlow, Anderson Silva , Machida, GSP


Q: In your opinion, who are the top five female fighters in the sport pound for pound?
A: Cyborg, Erika Montoya and Jen case even though they haven't fought in a while, Megumi Fuji, Zoila Frausto.

Q: Do you ever see a major U.S. women's only company being viable?
A: I would say so

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: Women bring it on in everything in life specially in male dominated sport, 2 of my fights were fight of the night!

Q: What is the biggest misconception about female fighters?
A: I think people and media are more open about WMMA now than before I see a lot of support and opportunities for female replacing the misconception that women should only look pretty and not fight!

Q: If another woman told you she wanted to train for the sport, whats the biggest piece of advice you would give her?
A: To find a really good gym or dojo who looks for her best interest and not blow up smoke on her!

Q: Outside of training and fighting, any other hobbies or activities you enjoy?
A: Oh, I train about 5-7 hours a day 6 days a week so when I have chance I love to spend time with my cat!

Q: Can you describe a typical day in the life of Nadia Nixon.
A: Not a big fan of waking up early! I would go to do my cardio and strength, eat, go for techniques and stand up with sensei Steve and the guys, bjj with Marc Monaco, already 8-9 pm then go home, eat, next day all over!

Q: What is one thing people would be surprised to know about you?
A: I'm pretty laid back, but when I fight nothing, no one stops me!

Q: Describe Nadia Nixon in five words.
A: Caring, generous, passionate, determined, loyal

Q: So whats next for you? Any idea when you will be fighting again?
A: July 09th sunflower state games bjj tournament, August 5th title fight for blue corner in Kansas City and looking for kickboxing matches, golden gloves boxing tournaments

Q: Anything you want to take this time to plug or promote?
A: I just wanna thank my teammates at SOMMA / TJJ, my trainers Steve Twemlow and Marc Monaco and my sponsor Hollopoint for believing in me and being supportive and always there for me

Q: Are you looking for sponsors? If so, how can they reach you and what are they getting in Nadia Nixon the fighter and person?
A; For sure! They will see someone very respectful and dedicated to the Martial Arts, fighting is just tiny part of it to demonstrate skills and test abilities, I can be reached at my email: nkw_rekabi@yahoo.com


Q: Nadia, I want to thank you for doing this. Any last words before you go?
A: Thank you! Very honored. I had blast at NAAFS, Nichole Long is great promoter, thanks for giving me the chance with short notice to fight for u

Diane's Diary by Diane Mueller

Be the change that you want to see in the world. ~Mohandas Gandhi



Everyone has a platform from which you can impact the world. Your platform may be smaller than that of some of the more famous people, but never discount the fact that somewhere, somehow, someone is watching you and trying to gain inspiration from you. This could be your own children, a neighbor child, someone from church, a coworker, or even a random Facebook friend. There’s just no way of knowing how far your inspiration may spread. With that in mind, try to be mindful of the actions, comments and statements you make on a daily basis. The things you say or do have the power to either inspire others, or dissuade others. As you’re reading this article you may be thinking, “I’m not interested in inspiring others. If I have something to say, I’m going to say it and if someone gets offended by the things I say, then they’re not my friend anyways.” Does that sound familiar? I think it’s pretty safe to assume that everyone has felt that way at one time or another. Even I am guilty of that from time to time. I’m not going to tell you what to do, or how to live your life. All I ask is the next time you’re all charged up about something, to take an extra minute before you post your rant on Facebook and determine if this is how you really want to represent yourself. Keep in mind that to your inner-circle of real friends understand that you are simply blowing off steam and will play along with you. However, if you’re a person who accepts random friend requests from people that you don’t know outside of cyber-world, please consider their feelings before you post that rant.


I was never as humbled as I was today when I saw the comments that came flooding in after a post I made on Facebook. I was feeling especially happy about life, and decided to share that happiness with all of my friends on Facebook. My status read, “God gives us little obstacles and challenges in life which cause us to struggle to try to overcome. The beauty and brilliance in these challenges is how wonderful and optimistic we feel when we have persevered and come out victorious in the end!!” It wasn’t the most grammatically correct comment I could have made, but that’s what was in my heart at the time and that’s what I chose to share. This was a comment that seems to have really struck a chord with people, as the outpouring of pride and appreciation was evident. Not only comments on the post itself, but emails and text messages were sent from friends thanking me for being so positive and giving them the kind words they needed to hear to help them to carry on. It was a nice reminder for me to be considerate of the feelings of ALL my Facebook friends, not just the friends that I know personally and those who are closest to me. It was also a pleasant reminder of how a great day can become an even better day, simply by sharing inspiration and helping to talk a friend through a rough time in life.


Every one of us has the ability to help others on their journey through life. Every one of us has a platform from which we are able to reach out to others and lend that helping hand when they need it the most. Those of you, who have been through the hardest of times, the darkest of hours, or the most challenging of obstacles, you are the people who have the greatest opportunity to help someone else find the light at the end of their tunnel. Always pay your good fortune forward. You were given an inner strength that allowed you to persevere, overcome, and to become victorious. Despite that incredible determination that you have inside of you, you also had people who helped to encourage you, somewhere along the way. Sometimes these people present themselves in a loving and helpful manner, while other times, the help that you needed was disguised as someone negative who motivated you by telling you that you couldn’t accomplish your goal. Every person responds to adversity in a different way, and every person needs to be motivated in a different way. You were given EXACTLY what you needed, when you needed it. If you needed a loving hand; that is what you were given. If you needed someone to try to knock you down to force you to pick yourself back up; that is what you were given. You survived incredible odds. Use your experiences to help others. Pay your fortunes forward. Be the change that you want to see in the world!!


Until next time,
Live, Laugh, Love and LIFT HEAVY!!
Diane

As always, a special thank you to my sponsors: 911Strong.com and Big Rig Supplements. I am honored to be a part of two such wonderful teams.

Rachel Spohn Interview

I wanted to do an interview with the wife of a fighter. A good fighter has a good support system, and who is a bigger supporter than the wife? I wanted people to see what it's like to have to watch your husband fighting and what it's like outside of the cage. So I asked the wife of NAAFS Light Heavyweight champion Dan Spohn, Rachel Spohn. I asked Rachel because she is so supportive of him and his goals, and I knew she would be good doing an interview.


Q: Can you just begin by telling how long you have been with Dan?
A: Well we've been married now for almost five years, but we've known each other for a very long time. We met in Martial Arts actually. It's kind of funny, we trained together for a long time and it was strictly professional and it just ended up with circumstances.... and here we are.

Q: You said you met him through Martial Arts. Do you still train with him now?
A: Yes. We both started in Cambridge Martial Arts where he is a third degree black belt and I am a second degree brown belt. I have had to take a lot of time off due to having kids and stuff like that. I finally got back into training and am trying to get my black. It's hard, life gets in the way, but I am trying to stay the course.

Q: Do you work with him at all when he is training for a fight?
A: Sometimes, but ya know he's at the level now where he needs better people. I'm nowhere near the level he is so he pretty much does his training with the guys at Buckeye and Rick Franklin and Jorge Gurgel and stuff. He actually helps me more than anything now cause he is a lot more advanced than I am.

Q: Do you have any plans to ever want to fight?
A: Ya know that's so funny. I get asked a lot and everybody thinks I am a fighter when we go to the fights and a lot of times I am mistaken for a fighter. But I just honestly don't see it happening, mainly because I have kids. It's kind of one or the other, I can't very well have both of us getting injured and doing the rigorous training schedule. The other part is, I don't even know if I even want to. I like my face the way it is, some of those girls are pretty dang tough. I enjoy Martial Arts and I do it for health and self defense and stuff like that. More of a spiritual thing, but you never know.

Q: Obviously training for a fight takes a lot of time and work. Does you actually training yourself make it easier for you to understand than a lot of people?
A: I think so. We joke a lot that if he was married to anyone else he would be getting divorced. It's just crazy the amount of time, this is what he does full time now. He works construction on the side and doing whatever he can do but MMA is his main goal and he is throwing everything into it. It is really hard but I do understand a little bit more cause I am familiar with it and I have been with him from the beginning. I know if he wants to be the best he's got to train ya know.

Q: Is it hard, for example the John Hawk fight, where it's five rounds of beating the hell out of each other, to watch that?
A: Yes. I'm not going to lie, that's been the worst one so far. I'm usually pretty good at keeping my cool, I've even cornered a couple of his fights. I can kind of shut it off, if you wanna call it that, and be professional. But it's getting to the point I think where I'm not very good at that anymore. Him and John Hawk had an all out war. I just don't want him to get hurt, we got these little kids, so it is hard to watch, but I know he takes care of himself and comes in prepared, so that's the only comfort.

Q: Is it safe to say that MMA wise, that fight is when you have so far been most proud of what he's accomplished?
A: Umm... yeah probably cause that's been his main goal since he turned pro. He wanted to get the light heavyweight title. He's had his eyes set on it, he never wavered, and I mean, I'm really proud of him and glad he accomplished his goal. He wanted to finish the fight so he was really disappointed in that, but a unanimous decision, you can't complain about that. I'm really proud of him.

Q: In that fight, Hawk had the big cheering section. After a fight like that where Dan wins is it hard to not look at those people and say "take that"?
A: Haha. Not really. We have a pretty good relationship with John Hawk and every other person he has fought. There's not a lot of people that don't like Dan. I mean, we don't have hard feelings, we know he has a big fan base. It was kind of a feeling of satisfaction that he's always the underdog and always beats the person. Don't get me wrong, there is a big satisfaction in watching him do that and prove people wrong. But no, we don't have any ill will towards the other guy or his fans.

Q: I always say there are three kinds of fighters. Ones who talk trash, ones who talk just to sell fights, or ones who show respect. Dan is one of the ones who always shows respect. Outside of fighting is that just how he is?
A: Absolutely. He is soft spoken, respectful type person. Always opens doors for girls, his momma raised him well you might say. You never would know he's a fighter. We kind of joke about it cause a lot of fighters have a certain look and wear certain kinds of clothes, and Dan just doesn't really fit in, he's your average person, but that's what makes him special. He isn't in it for the fame or glory, he just likes to fight.

Q: Outside of his fights are you a fan of the sport?
A: Yeah. I wasn't too familiar till he got into MMA. Now I really enjoy it. We've been able to go to a few fights where he isn't fighting and sit ringside and it's exciting. I like it a lot. I enjoy watching the ground fighting and Jiu-Jitsu because I know what's going on better than the average female spectator.

Q: Are there any fighters you enjoy watching?
A: Let's see. Brian Rogers, he's awesome, always like to watch the Predator. There's a lot of great fighters out there. I like watching explosive ones who make it fun. I think Dan's one of those fighters to which is funny because he's a third degree black belt in Jiu-Jitsu and no one would ever know that because he's always swinging those fists. It makes it fun and that's why I like Brian Rogers and think he's gonna go far because fans like to watch guys like him.

Q: I told you when I did this I wanted to interview a wife of a fighter so people could see what it's like. I picked you because you are one of the more supportive ones. Do you make a conscious effort to do that or does it come naturally?
A: A little bit of both I guess. I naturally support him because I love him and want him to be happy and all that. But I'm not gonna lie, there are hard moments. Got a family to support and at this level of the game MMA doesn't pay very well as everyone knows, compared to other sports. There's a lot of pressure. We got three little boys and he has a daughter, so he's got a lot of pressure on him to provide for us. I'm a stay at home mom cause I don't have help with the kids, so it all falls on him, and that's the only pat that is stressful. But he keeps telling me it will pay off in the end, and I believe him, because he works harder than anybody I've ever known. My main thing is if it doesn't work out, that's fine, at least he can say he gave it his all, and he can't look back and say "I quit because of my wife and kids held me back". I want him to feel like I supported his dream and I'm there with him one hundred percent. If it doesn't work out, fine, he can go get a real job like every other normal person. But might as well give it a shot, we're only young once.

Q: Being where you are, NAAFS shows are usually far away. Do you ever wish there would be one closer to you guys?
A: We live in Columbus and are from Cambridge. It would be nice as far as ability to sell tickets, but other than that I don't think.... in some ways it's bad because you have a lot of pressure. Home town guys, its great they have a lot of people come watch them, but then they also have a lot of pressure. Dan doesn't have that. People just boo him half the time when he comes out haha. I think he is a little more relaxed. It doesn't really bother me, I'm originally from the Akron area so I know there is a little more MMA based things out there. It would help us to sell tickets if we could get a show in Columbus because he trains with a lot of guys here and that's already helpful.

Q: If some girl came to you and said she was considering marrying a fighter, what advice would you give her?
A: Wow! It's kind of hard to give advice because like I said Dan is not your average fighter. I hate to lump fighters into a group because there are lot of great guys who are fighters, but there's also a lot of guys you wouldn't really call family material haha. I hate to say that, but I guess if it was a nice guy and like Dan is, my best advice, I hate to say it is hold off on having kids until you see where the fighting is gonna go because it's a lot of added stress. I wouldn't give my kids up for anything, I love them more than anything in the world, but that's probably what I would tell a younger couple. Especially now that he's getting bigger, it's getting busy, he's traveling, he's gonna be traveling out to Vegas for the Strikeforce fight that Jorge is gonna be fighting in. I mean, it's one thing after another, so it would be a little better on somebody if they were a little less attached, but I think Dan does a pretty good job balancing family and work.

Q; Before we finish anyone you want to thank or mention?
A: Well I guess I would like to thank my mother-in-law Joan Spohn. We could not do this without her. She is the main support system we have behind us. Always watches our kids, always there for us. Everybody who is behind us. There are a lot of nay sayers, there's a lot of people looking at him like he's not gonna make it, not doing the right things. I really appreciate the people who back him up who know what a good person he is and know he's doing it for the right reasons.

Paula Hancock-Hollenbach Interview

Paula Hancock-Hollenbach is someone who has quickly impressed me. This self described "gym rat" was introduce to competing by a friend who competed. She did very well in her first show and has not looked back. She took 2010 off, but plans to compete this year, and with a full year to improve, 2011 should be a good year for Paula.



Q: First, Paula, I want to thank you for taking the time to do this.
A: Thanks Jason, I am so excited for this interview.

Q: Can you start out by telling a little about yourself.
A: I am a native of Colorado, moved here and there, but the "Rocky Mountains" is where I grew up. I am a mother of two boys, and married my High School Sweetheart 23 years ago.

Q: Before the gym were you an especially athletic person? Play any sports or anything?
A: I have always been athletic, played lots of sports in school, Basketball was my favorite sport.

Q: What initially led you into the gym?
A: I have always been a "gym rat"

Q: Was training something you picked up fairly easy? How long before you started to see results?
A: I never really took training seriously, until one day I looked in the mirror and the changes started to happen for me.

Q: What made you decide to compete for the first time?
A: I had a friend who was a "figure competitor" and she introduced me to that world.

Q: Is competing something your family and friends supported?
A: My family totally supported me, even though they did not understand it, they always were there, if it wasn't for my husband, I probably would not have pushed as hard but he knew I wanted it. And my friends gave me the positive support and compliments that made me push harder.


Q: Was competing what you expected or did anything surprise you about it?
A: The first time I took the stage, I was on my "own high" I just was so excited to be a part of that world I didn't care if I placed, I took a third and a fifth place and walked away with two trophies.

Q: Can you share your contest history.
A: 2008 The Rocky, 2009 The Northern, 2009 Colorado State, 2009 The Rocky - mixed pairs, I took last year off for personal reasons.

Q: As far as body parts, what do you feel is your best one?
A: My shoulders and arms are my favorite body parts, I probably work them too much.

Q: Do you have a part you most like to train or favorite exercise?
A: I love shoulder press.


Q: What is your normal training routine and diet like and how do you alter it for contest prep?
A: My routine right now is as follows - 50 minutes cardio in the morning first thing.
Monday - shoulders and triceps
Tuesday - cadio/abs - 50 minutes am/40 minutes pm
Wednesday - chest/biceps
Thursday - cardio/abs
Friday - Legs/back
Saturday - core/abs,
Sunday - cardio only.
My diet is a clean diet program 1232 calories, the week of contest prep the diet changes from day to day.

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: Definitely a positive comment, I work hard and proud to be where I am at.

Q: When they see it that first time, what is the one question or comment you are most sick of hearing?
A: I am never sick of hearing any comments, if I can help or support anyone I give them a answer saying don't quit!

Q: What is the biggest misconception about women who train and compete or the one thing you wish people understood?
A: That you don't have to juice up to look good, weight lifting does not have to make you look big and bulky, but it makes you healthier, and you feel so much better when the work out is over.

Q: What is the best and worst part of training for you?
A: Definitely the diet is the worst for me, when you have kids at home, its hard to control all the sweets. And the best part is, I cant wait to get to the gym!!

Q: Do you have any favorite competitors or any you admire?
A: I admire Cory Everson and I have several friends who compete and I admire them all, this can be a stressful sport.

Q: Do you have a favorite cheat food?
A: I love Chinese food, and peanut butter.

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: You have to "want it" then start today and not tomorrow, stick with it and don't quit, it does not happen overnight, you can do it!!

Q: Do you think its becoming more common for women to use the weights as opposed to just doing cardio and things?
A: I do not think its common at all, I see more woman on the cardio machines then weights, I think what they don't understand is that too much cardio burns muscle.

Q: Outside of training, any other hobbies or activities you enjoy?
A: I love to bike ride and run "Red Rocks" when I can.

Q: Can you describe a typical day in the life of Paula Hancock-Hollenbach?
A: I get up at 4 am do cardio for 50 minutes, get kids ready for school and head to work, hit the gym and start all over again.


Q: Describe Paula Hancock-Hollenbach in five words?
A: One "hot wife", friendly, honest, positive and a good mom.

Q: What is one thing people would be surprised to know about you?
A: That I am 46 years old.

Q: Any set plans for the near future as far as competing or anything else?
A: I plan on competing this year.

Q: Are you looking for sponsors. If so how can they reach you?
A: I would love a sponsor, I am on Face Book.

Q: Paula, again, I thank you for taking the time to do this. Any last words before you go?
A: Thanks Jason, you are a new Inspiration for me. Any one out there who just needs a boost, its never too late, if you have a dream, live it, don't let anyone tell you, you cant do it!!