NUTRITION
TRAINING
NOT JUST FITNESS
FITNESS
S P O RT S
MAG
CONTEST PREP DO YOU NEED A COACH?
THE TEST IS YOUR TRAINER
CERTIFIED? QUALIFIED? FEATURE OF THE MONTH :
MEDINA WHERE ARE THEY NOW?
THE ART OF WINNING
P. KISER HIGH SCHOOL
CAN TOO MUCH CARDIO ATHLETE MAKE YOU FAT? OF THE MONTH
MAG
NOT JUST FITNESS
CONTENTS: 1
11
15 Ginna Romero
Where Are They Now?
22 OCB Body Sculpting Open Results
SO YOU THINK YOU’VE FIGURED IT OUT?
14 Test Your Trainer
A Sweet “DAte” Shake 1 CUP PLAIN GREEK YOGURT ½ tsp. VANILLA EXTRACT ¼ CUP CHOPPED DATES 2 tsp. PLAIN GRANOLA 3 SHAKES OF CINNAMON DIRECTIONS: BLEND ALL INGREDIENTS IN THE BOWL OF YOGURT
Medina Feature Model of the Month President: Melvin Howell Design by: Verhonda Crawford
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THIS MONTHS SEGMENT OF (WHERE ARE THEY NOW) FEATURES ONE OF THE BEST BODYBUILDERS THAT NORTH CAROLINA HAS EVER PRODUCED. This North Carolina legend doesn’t need an introduction , but truly deserves it. It is almost impossible to bring up bodybuilding in North Carolina, without the name QUINCY ROBERTS name being mentioned. Being in bodybuilding and fitness as long as I have, I have witnessed his many accomplishments. IFBB PRO Quincy Roberts is the father of two beautiful daughters, who stand by his side like soldiers , who have his back. Tiffany who is 25, and Racheal, who is 24, appear to all the support Mr. Roberts needs. The bond they have, is one that all fathers could pattern their relationship with their daughter. There is so much I could say about this great bodybuilder. So to put it all together, I went to IFBB PRO Quincy Roberts and ask him for his story. It went like this. Q- When did you start bodybuilding A- 1977, I was a wrestler in high school and in college, and that’s when I started weight training. Q-When did you realize you had what it took to a IFBB PRO? A -Never really thought about it. I trained to look and feel good, it wasn’t about competition my first show which was called the Winston Salem open, and took 2nd place. Q- How important do you feel it is to have a strong friends , and family support group? A- Very important to have people around you that you can count on. Q- What was it like pursuing a professional bodybuilding career, while taking care of a family? A- It was more of a hobby, so it was not really a lively hood. 2
Q- When did you decide to open your own gym? A- 1987, and ran another gym for someone else for 5 years before that. Q- Do you, or did you feel that as a personal trainer, you could give back to the sport by helping others reach their goals as well? A- Well I do try to help others, as they come to me. I don’t target athletes, or try to find people to put onstage, but I enjoy training athletes giving them the right advice on not just contest training, but also in living a healthy lifestyle as well. It’s a good business, but I don’t just do it for the money, you got to enjoy helping others. Q- As a promotor, you have what many consider is the biggest, and best shows in North Carolina, What do you contribute that to? Or what is it that you try to accomplish when promoting your shows?
Q- Having what I consider a classic physique yourself, Have you considered getting back onstage? A- Not at this point, or at this age. I don’t have the right mindset for the stage or to train and prepare for competition. Q- In closing, in your professional opinion, what advice would you give competitors, seeing how the sport has grown, and changed so much? A- First of all, be patient, don’t listen to everyone. Put in the hard work and not just look for the easy way, or just think drugs is the way to go. Get on a good diet/ nutritional regiment, have balance. And make sure you are entering the right shows, and right class. Find out what class is best for you, and your type of physique. Many competitors are getting onstage not knowing how to properly prepare. They should either ask their trainer or coach, or ask someone who knows what is the best class for them to do.
A- I first think of the athletes, what is best for them, and I even take in to consideration the crowd, and the competitors family as they watch from the audience. I try always to get the best Guest Poser, that’s something that everyone seems to enjoy.
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INTERVIEW BY: MELVIN HOWELL
For those of you who don’t know, IFBB PRO QUINCY ROBERTS, has made a very impressive mark in the world of bodybuilding, Here are just a few to mention. 1979-Mr North Carolina 4th place 1982-won Mr North Carolina 1983-won Overall Jr Mr USA I1984-1985 Runner up at the Mr America 1986-Mr Universe
In closing I would like to say thanks to IFBB PRO QUINCY ROBERTS , for the time he took out of his busy schedule, to give KEEP IT REAL MAG, this interview. All the articles in this magazine are fact based, and here to help those of you , who are looking to better your life, in health and wellness, fitness. Our goal at KEEP IT REAL MAG, is to give you great advice, and knowledge from the people who have been there. Who are striving to reach their goals. None of the articles , are intended to hurt, or offend anyone, but to help you. So read and enjoy this magazine, and take the great advice of the people and champions who have been where you are trying to go, have made the mistakes, and are here to make sure that you don’t make the same mistakes they did. (knowledge Is Power)
1988-NPC National Champion 1996-IFBB Pro Masters Olympia 5th place 1997-Masters Mr Olympia 4th place IFBB Pro 50 plus Masters world 2nd place
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SO YOU THINK YOU’VE FIGURED IT OUT? CONTEST PREP Let’s see here where do I start? How do I say this in a nice way, yet keep it real. As a top competitor, and trainer/ coach, I have too many times, seen competitors train for one show after another, only to come into the show looking the same as before, and in some cases worse. A lot of competitors prepare for every single show the same way. You will see them place well in one show, and not place in the next. The same guy you beat last month or last contest, smokes you this time. You get mad at the judging panel. Stop for a min and ask yourself why did I lose to the same guy I beat a short while ago? Be honest with yourself as you look at your body in the mirror. Compare photos from show to show, and you will most likely find the truth. I’ve said all of that to say you cannot prepare for every contest the same way, and expect to get different results. You must understand that your body will not only change from year to year, but from show to show, even day to day as you are preparing for your show. Let me give you an example, If you are a bodybuilder, who weighs 200 pounds in the offseason, you diet for your show , you have your mind set on competing in the middle weight class at 176 pounds, you make the weight and enter the show and don’t even get a call out. You compare yourself to the other guys in your class, and decide that maybe you need to get harder, leaner. Next show you figure that you need to drop down to the lightweight class, you tell yourself that, if I drop down to the lightweights, I should be hard enough to win this class. But to your surprise you get the same results as before. Wakeup!! Stop fooling yourself. You need help. The writing is on the wall, can’t you see it? What may work for you this show, may not work for you next show. Your body will change almost every time you diet for a show. It will change in ways, that sometimes you can’t see. As I trained for the IFBB NORTH AMERICAN, I had weekly evaluations done. This would allow me to critic myself. It allowed me to see the areas that I needed to make changes in my diet, or cardio, even my training. Get yourself a coach who knows what they are doing. One who will be honest with you, and not sugarcoat things to make you feel good, so they can keep you as a client. Also when you find a trainer/coach, give them time to learn your body. There is no such thing as a magic wand. No matter how good the trainer/coach is, they need time to see how your body will respond to certain things. You need to take from this article, if you are serious about competition, and wish to be at your best. You need to take certain steps to reach your goals. Swallow your pride, nobody knows it all. Even Mr Olympia Phil Heath has a coach, what makes you think you can do it without someone? 5
Just because you qualified for nationals, does not mean that you are qualified for Nationals. 1
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As a top national bodybuilding competitor, too often I have seen competitors try to rush their way to the top. What they soon find out is that they’re not as good as they thought they were. To simply have the right to say I’m qualified for nationals, gives them this feeling of accomplishment. Being on the national circuit for many years, and to have also had the opportunity to judge, I must be the bearer of bad news. You must first ask yourself, am I truly ready for nationals? Was the show I just did a weak show? Do I have the knowledge and know how To compete at the next level? We must take a close look at ourselves, be truly honest with ourselves, and not always listen to our friends in the gym. Please understand, that most people call themselves our friend, will tell you what you want to hear. But our true friends, will tell us what we need to hear. If you wish to go to the Nationals that bad, just buy a ticket. I am not saying these things to be a mean person, I am saying these things to help you to understand that if you truly wish to make it in the NPC, and IFBB, then you need the truth. You need to have the proper tools, and guidance. I place 1st in 5 national qualifier shows, before I took a chance on going to the nationals. During that time, I did research on the NPC, to find out what they were looking for at the next level. I wanted to know what was a maker, or breaker at the next level. I wanted to know what the last guy who won looked like, in comparison to my own body. I looked to see if he was ripped , bulky, how tall was he, did he have nice quads or not, what was his symmetry like compared to mine. Check out his history in the sport. I even looked at the guy who placed second, and third, You may ask why do they matter? Well let me tell you why. These guys placed behind the winner for a reason, and I want to know what that reason is, or was. I found that in many cases, that I wouldn’t have even beaten those guys, and that guys , is the reason I waited a little longer before I went to the National level shows. If you are truly serious about being competitive at the Nationals, and not just being a competitor, then you should follow a few steps to ensure that you are ready to compete. 1- Do your research 2- Know your body type (this will direct you to the class or division you should target) 3-Find a good coach/ trainer 4- Have your body composition done. 5- Pick a show you plan to do (this will allow you and your trainer to have a time scale to work with. 6 - Make sure you have gotten rid of all road blocks , and distractions, you will never reach your peek at the right time, if you are stressed out, and unsure of things going on in your private life. 7- Don’t cheat. If you don’t trust your trainer or coach, you will fail. So many times I have spoken with, and have seen clients that do not totally trust what their trainer is telling them, so they make one of the biggest mistakes they could ever make while preparing for a huge show. That mistake is to start taking advice from other trainers, and coaches. That is a sure recipe to fail. Plus it is a very disrespectful thing to do to your trainer or coach. So when you lose, there is nobody to blame , but you. 8- Train hard, train smart, don’t skip workouts. Don’t listen to everyone else, listen to your trainer. 9- Plan, plan ,plan. Do food prep, make your final commitment by sending your entry fees etc, this will make you feel locked in, (no backing out now lol) 10- last of all, be the very best you can, give it all you got, and remember your the biggest competition , is looking back at you in the mirror. Don’t let them down. 7
High School
ATHLETE Pressley Kiser OF THE MONTH
My name is Pressley Kiser. I am a sophomore at East Burke High School and a student athlete. I play high school volleyball as a middle/outside hitter. During my freshman year of volleyball at EBHS, the coach pulled me up to the Varsity team to play a few games, including the first round playoff game. This year I was a starter for Varsity volleyball team at EBHS. For the 2015-16 high school volleyball season, Max Preps stats for me were: Kills-100, Blocks-53, Digs-45, and Aces-24. In addition to playing high school volleyball, I also play club volleyball for Carolina Crush Volleyball Club. I am playing for Carolina Crush 17U’s team, and I am a team captain. Last year during the club season, I played on the Carolina Crush 16U’s team and had the great opportunity of playing up with our 18U’s team at a few tournaments. Along with playing volleyball, I work out 3-4 days a week at Coach’s Hardcore gym to build muscle strength and endurance. My trainer’s name is Melvin Howell. During club season we are required to work out two days a week in addition to our two practice days. I am currently working out three days a week, and doing my own workout routine at home over the weekends. During the summer when workouts end for our club team, I continue to train up to four days a week with Melvin. I also attend many volleyball camps during the summer months to stay actively playing the sport year round.Melvin has also worked up a specific meal plan, as to which I follow and eat as healthy as possible and drink as much water as I can. I drink protein shakes in addition to my meals before and after workouts to build muscle. I try to work out and practice as much as I can to get stronger and better. I even set up a volleyball court at my grandparents, so I am able to go any day and practice.
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Although volleyball is high ranked in my life, academics come first. I strive to make good grades and learn all I can in my classes. Iwant to be prepared for college and I know I must work hard now during my high school years. I currently have a 4.25 weighted GPA. I am beginning to take AP classes to prepare even more for college. I would love to attend Wisconsin or Duke University. There are many other colleges I have on my list as well. Some of these include Wake Forest, Clemson, Charleston Southern, UNC Wilmington, Lenoir Rhyne and App State. I’m thankful to have such great coaches to help me achieve more. They have all pushed me to be better and they taught me what spot to serve, hit, tip, or just place the ball on the other side of the court. I am the player I am todabecause of them and I can’t thank them enough for coaching me and teaching me everything I know. I’m honored and blessed to have been given the wonderful coaches I have and lucky to have found a very knowledgeable workout trainer. I am also very thankful to have been given the opportunity to be able to write an article about my volleyball experience in this magazine.
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SPECIAL FEATURE
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FEATURE OF THE MONTH
M
THE
EXPERIENCE
MEDINA HAS WORKED AS A CERTIFIED FITNESS SPECIALIST SINCE 2004. SHE HAS YEARS OF EXPERIENCE WORKING WITH CLIENTS, MEDINA UNDERSTANDS THAT THE KEY IN ACHIEVING THE BEST RESULTS FOR EACH CLIENT, IS NEEDING A PERSONALIZED FITNESS TRAINING PROGRAM ALONG WITH AN INDIVIDUALIZED DIET PLAN. MEDINA WORKS WITH A DIVERSE GROUP OF CLIENTELE. THEREFORE HER STYLE IS DIFFERENT FROM CLIENT TO CLIENT; AS SHE KNOWS THAT FITNESS TRAINING PROGRAMS ALL DEPENDS ON A CLIENT'S NEEDS AND GOALS. EVERY CLIENT IS DIFFERENT, WITH A DIFFERENT SET OF GOALS AND NEEDS, AND SO HER STYLE CHANGES TO FIT HIS/HER NEEDS. MEDINA'S STYLE OF TRAINING IS FLEXIBLE, ALLOWING IT TO ACCOMMODATE AND MATCH THE NEEDS OF EVERY CLIENT. EACH OF MEDINA'S CLIENTS ARE GIVEN A TAILORED TRAINING PROGRAM AS WELL AS AN INDIVIDUALIZED DIET PLAN. THIS CUSTOM PROGRAM HELPS TO TARGET THE NEEDS OF EACH OF HER CLIENTS, HELPING ALLOW THEM TO ACHIEVE THEIR FITNESS GOALS. THROUGHOUT THE PROCESS EACH CLIENT IS MONITORED AND EVALUATED AND BASED ON THEIR PROGRESS, MEDINA WILL ADJUST THE TRAINING PROGRAM AND DIET PLAN TO ENSURE CONTINUOUS PROGRESSION. WEIGHT LOSS TRAINING, ENDURANCE TRAINING, TRAINING DURING PREGNANCY AND HELPING CLIENTS GET BACK INTO SHAPE AFTER PREGNANCY ARE ONLY A FEW AREAS IN WHICH MEDINA SPECIALIZES IN. SHE HAS DESIGNED SPECIAL ATHLETIC PROGRAMS SUCH AS GOLF TRAINING PROGRAMS AS WELL AS TENNIS TRAINING PROGRAMS FOR PLAYERS TO BUILD ENDURANCE, IMPROVE FLEXIBILITY, SPEED, AND STRENGTH. THESE PROGRAMS ARE DESIGNED WITH A GOAL TO IMPROVE OVERALL GAME, WHILE PREVENTING INJURY
ADDITIONALLY, MEDINA HAS DESIGNED REHABILITATIVE TRAINING PROGRAMS FOR POST INJURY, POST SURGERY OF THE SHOULDER, KNEE, ANKLE, BACK, AND HIP. MEDINA IS ALSO VERY ACTIVE IN THE BODY BUILDING WORLD. SHE IS A PREP COACH FOR BIKINI, FIGURE, WOMEN PHYSIQUE, WOMEN BODY BUILDING, MEN'S PHYSIQUE, AND MEN'S BODY BUILDING, AS WELL AS A POSING COACH. SHE WORKS WITH BOTH AMATEUR AND PRO BODYBUILDING COMPETITORS.
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MEDINA WILL EVEN EAT RIGHT BEFORE BED (SHE IS NOT A BELIEVER THAT YOU SHOULD NOT EAT BEFORE YOU SLEEP). SHE BELIEVES THAT IF YOU KEEP PUTTING WOOD ON THE FIRE IT WILL BURN. SHE STRONGLY BELIEVES THAT IT IS WHEN YOU TAKE LONG BREAKS BETWEEN MEALS IS WHAT WILL CAUSE YOUR METABOLISM TO SLOW. SHE ALSO BELIEVES THAT ITS WHAT YOU EAT THAT IS MOST IMPORTANT MORE THAN HOW MANY CALORIES YOU EAT. SHE TRIES TO EAT AS MANY ANTI-INFLAMMATORY FOODS AS POSSIBLE. AS FOR MEDINA'S EXPERIENCE IN THE COMPETITIVE WORLD OF FITNESS SHE HAS BECOME A PRO FIGURE COMPETITOR WITH IFPA, NGA AND ANBF. MEDINA COMPETED FOR THE VERY FIRST TIME AT THE AGE OF 37 ON NOVEMBER 10 2007 IN WOODBRIDGE VIRGINIA AT THE NGA MT.ROGERS COMPETITION AND WON HER NGA PROCARD. IN 2009 SHE WON HER PRO CARD WITH THE IFPA AS WELL. SHE THEN WENT ON TO PLACE IN THE TOP 10 AT THE ARNOLD CLASSIC IN 2010. MEDINA CONTINUES TO COMPETE EVERY TWO YEARS SHE TRIES TO ENTER 2-3 SHOWS BACK TO BACK AND THEN TAKE A YEAR OFF TO IMPROVE AND RECOVER.
MEDINA TRAINS IN MANY TRAINING STYLES, INCLUDING SPEED TRAINING, IMPROVING AGILITY, POWER, ENDURANCE, STRENGTH, BALANCE, AND FLEXIBILITY. MEDINA IS A BIG BELIEVER OF BALANCE TRAINING AND FUNCTIONAL MOVEMENTS. MEDINA SAYS” THE CORE IS THE FOUNDATION OF OUR BODY, IMAGINE A GORGEOUS HOUSE WITH A BAD FOUNDATION. IT WOULD COLLAPSE”. HER PROGRAMS WILL ALWAYS INCLUDE BALANCE TRAINING BUT SHE WILL AVOID EVER USING BACK LOADED SQUATS ON CLIENTS. SHE AVOIDS THE BACKLOADED SQUAT WITH CLIENTS DUE TO WORRY OF COMPRESSED DISKS IN THE BACK OR CAUSING ANY OTHER KIND OF BACK PAIN. SHE ALSO AVOIDS TRADITIONAL BENCH PRESS MOVEMENTS INSTEAD SHE HAS CLIENTS DO PRESSING MOVEMENTS WITH THEIR SHOULDER BLADES ON A BOSU. SHE DOES THIS TO AVOID SHOULDER INJURY AND TO INCORPORATE MORE ACTIVATION OF THE CHEST MUSCLE AND LESS SHOULDER. MEDINA IS ALSO INCREDIBLY PASSIONATE ABOUT LIVING A HEALTHY LIFESTYLE WITH BODYBUILDING. SHE ALWAYS SAYS THAT WE ARE WHAT WE EAT AND 70% OF GETTING READY FOR A COMPETITION IS IN YOUR DIET. YOU CAN GO TO THE GYM ALL YOU WANT BUT IF YOU DON'T EAT ENOUGH YOU WON'T MAKE ANY PROGRESS. MEDINA EATS EVERY 3-4 HOURS AND EATS 5-6 TIMES A DAY.
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MEDINA HAS ALSO BECOME A JUDGE WITH THE OCB, NGA, ANBF, AND PNBA. SHE FIRST BECAME A JUDGE IN 2009 AND HAS BECOME MORE ACTIVE IN JUDGING SHOWS THAN COMPETING IN THEM. SHE JUDGES MANY OCB,NGA, AND ANBF SHOW AND SHE HAS JUDGED OVER 25 SHOWS IN 2015 ALONE.
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TEST YOUR TRAINER Before I begin, allow me to offer my respect , and sincere appreciation to every personal trainer out there, that takes this service serious, and ultimately desire the heath, and well being of every client they have.This article is not to discredit, or to criticize any person endeavoring to pursue success in this area of service. I would rather use the word expertise, but don’t take this word lightly, because it takes more than a degree, or certification to be a legitimate personal trainer. The greatest concern, any client should concerning the validity of any personal trainer is, #1- Their own personal experience with exercise, or weight training. #2 – Experience in training other people. Unlike lawyers and physicians, personal trainers , should not be allowed to practice on other people, and unlike lawyers, and physicians, personal trainers should practice on themselves, before they train others. This would aid in securing for and within themselves, that they are not only certified, but more qualified to be a personal trainer. Which is the first question a client should ask? #1- Have you been certified? #2- How long have you been a personal trainer? #3- Do you have a resume of successful clients, or testimonials that can be reviewed, or talked to? #4- Basic knowledge of exercise, and exercise equipment should be known. #5- Knowledge of the body as in muscle groups, as well as individual muscles should be known. #6&7 are questions that can be answered only by a trainer truly more qualified, than certified. #6- Do you have a history of personal physical fitness? #7- Have you ever done any competitive training, any sport or event? #8- Do you have any basic knowledge of nutrition, and or supplementation? If a personal trainer can answer at least 6, but preferably all 8 of these questions, you can feel pretty secure, and sure you have a qualified personal trainer. Things that should also be noticeable about a personal trainer, is he, or she personable? Not demanding, but more so comfortably , and understandably , motivational, in two basic areas, physically, and psychologically. This is a major plus in assuring in assuring a strong possibility of you reaching your goals for health and fitness.The true reality of these last two, is that they can’t be taught, but are a true part of a trainer who in his or her heart desire to help people. In other words, it also require the right kind of personality to be a true personal trainer. A personal trainer should desire more to help others than to be paid for being a personal trainer. Anyone desiring to be a personal trainer, or get a personal trainer, should consider this article. Any personal trainer should appreciate the quality (qualifications) of this article. Don’t be threatened by being tested, people have the right to know in whom they have invested. Writer : GENE T HOWELL
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Ginna Romero
Cover Model
What motivates you to live a healthy lifestyle? My biggest motivation is definitely my three year old daughter. It is very easy for kids nowadays to lead unhealthy lifestyles. The food that is most accessible to us is not always healthy and our culture has developed a very sedentary lifestyle. I think it is very important to lead by example, especially when raising children. My goal is that my daughter will grow up with a very strong foundation on what it means to be healthy and that she has the necessary tools to live a healthy life as an adult. My journey to participate in a body building competition has also sparked the “fitness� interest in my family members. As they witnessed the changes in my body they became curious as to how I was achieving my goals and began asking me for advise to make dietary changes in their lives. What made you get in to fitness/ bikini etc competition? I started actively going to the gym when I was 18 years old. I began attending sculpt and weight training group classes. As I became more comfortable with weight training I ventured out to the weight room and came up with my own routines. I was later introduced to CrossFit which took my fitness goals to the next level and sparked the competitive aspect of fitness. I’ve always admired women with muscular development, which is why I started looking into competing in a body building show. It was initially a bucked list item and later became a tangible goal once I started taking my training more seriously and people began noticing the changes. People at my gym started asking if I competed which made me feel like perhaps it would be a goal that I could actually achieve. Two of my closest friends are competitors and they became my mentors in my journey to step on stage. I set my goals high and decided to compete in the Figure division. The first show that I participated in was the 2015 Mid Atlantic Classic, in which I got overall in Figure Novice and second place in Figure Open. Two weeks later I participated in the 2015 Elite Muscle Classis, in which I place first in my class.
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What are your long term goals in this sport? I would like to continue to push myself and seeing what I am capable of accomplishing. I love the camaraderie of the sport. The two shows that I participated in allowed me to meet a lot of great people with whom I continue to stay in touch. My goal is to continue expanding my knowledge in nutrition and exercising to have the necessary tools to share my experiences with other people. What do you do for fun? I consider going to the gym my hobby, it is my “me” time. I really enjoy outdoor activities and anything that will challenge me. I enjoy doing obstacle races. I have participated in the MudRun, Tough Mudder and Spartan Race. I also spend a lot of quality time with my daughter and my family. One of our favorite places is Monkey Joe’s. I see you have a daughter, what does she think of seeing mom onstage? My daughter is three years old, so she doesn’t necessarily grasp the concept of me competing. She does however like to flex her muscles, do pull-ups and push-ups. She keeps saying that she wants a pink trophy. Needless to say I think I have a future competitor in my hands. What do you do for a living? I work for a large bank in Charlotte as a Technology Project Manager. I am responsible for overseeing the execution and delivery of software proprietary to the bank, which helps bank associates with the execution of daily activities
How much time do you plan to spend doing competitions? I will continue competing as long as it remains fun. There is a lot of time, effort and money that needs to be invested to be part of this sport. If at any point I find that I am no longer enjoying the process I will reconsider my participation in body building events. Are you looking to turn Pro? I think it would be an honor to become Pro and would definitely love to get to that level. What show are you prepping for? I am currently NPC nationally qualified. However, as I am wanting to switch from Figure to Bikini, I would like to do a regional show as a Bikini competitor before stepping on the national stage. I am currently aiming for the Border Klash in March and then the Junior USA. What influenced you to change to Bikini from Figure? The body structure of the Pro Bikini competitors is more along the lines of what my ideal body looks like. I would like to allow myself to experiment with the Bikini division and aim for the Pro title.
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Ginna Romero
Rebekah and
JOsh
competitor Corner
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Rebekah competitor Corner I was born and raised in Great Falls, MT although my father had me believing until around 7 that I was hatched from an egg like a dinosaur. It is still kind of embarrassing that at 7, I was telling people that I was hatched. My Dad and grandfather were outfitters in the Bob Marshall Wilderness for a long while and I inherited their love for animals, although it was definitely my mother's horse bug I caught. I was raised with horses and I've loved them since before I could walk. I owe much of my career to the internal drive to support my expensive hobby! I did all the things country kids do. I raised steers and pigs in 4-H, showed horses and worked on a ranch every summer. I dabbled in sports and managed to get a spot on the Varsity track team as a freshmen for hurdles and long jump. I was decent but I let my social life take charge and soon lost interest in sports. I was raised with the tough love mentality so when it came time to think of life beyond high school, my parents said figure it out because we're not paying your way. My dad really wanted me to continue in the family footsteps and join the military. So I joined the Montana Air National Guard at 17. I was proud to work alongside my parents who are still members of the Montana Air National Guard today. I did 6 years in the Air National Guard and served two tours over seas in uniform and went to Montana State University along the way. I picked up long distance running as a way to keep myself in shape but I soon lost interest in running. I didn't graduate from MSU unfortunately as I ended up taking a contractor deployment to support the Army overseas. It was a tough decision for me but ultimately I loved supporting the effort overseas and college was rather dull to me then after the tempo of a deployment. I am glad that I did because if not, I would never have met Josh. I spent 13 months in Afghanistan as a contractor, gathering atmospherics and writing up Key Leader Engagement notes for commanders. It was during one of these trips that I met Josh. I flew out to his patrol base and he was part of the reception group that came out to meet the helicopter. People say that love at first sight isn't a real thing but the moments we shared as we stared at each other on the helicopter landing zone made us think twice about those sentiments. From that moment forward on he quickly became my best friend who is always my number one supporter, always pushing me physically or in my career. During this third deployment, I decided to try cross fit and I absolutely loved it. The intensity, the competition to push yourself, but during one WOD that incorporated rope climbs, I got tired and I ended up losing my grip on a rope climb and took a bad fall. The resulting tendon and ligament damage was almost enough to send me home, but I laced my boot tight and delt with it in order to stay in country. It was important to me to finish my rotation so if it was life or death, I was staying. 18
Once I came home, cross fit wasn't the same. The vibe was different and I didn't like it. I started doing more traditional lifting at a regular gym and soon felt like I was lacking a purpose or something to drive me beyond a general desire to be healthy. We casually started following some bodybuilding-type enigmas on social media and I became fascinated watching Dana Linn Bailey's Olympia prep. Soon after, DLB I discovered Nicole Wilkins and the difference between the women's division. It took a ton of research for a newbie, but as we sat there watching the Olympia in 2014, I remember thinking to myself that I could do that. And just like that I had a renewed sense of purpose. So in Jan of 2015 I started training with a coach. We had some growing pains in the beginning. I got a new jobs, moved states, moved in with Josh, we got a new house etc. We went through several different coaches starting prep over again each time. It was tough to stay motivated going back to 12 weeks out again and again with someone new. Finally, 8 weeks out from our first show, we lost our third coach due to other obligations and finally we met Zach Keefer, our coach who would ultimately make our first show a success for us. I honestly didn't really love the process at that point. I was bitter and crabby, not sure it was worth all the time and effort I had spent over the year to achieve this dream I had set my sights on. My boyfriend was the rock who really enabled me to keep it all together by telling me again and again that the time was going to pass anyways so I might as well accomplish my dreams with that time. I'm so thankful I kept it together to compete in the Elite Muscle Classic in November of 2015. It has been one of the most rewarding experiences of my life. I expected it to feel a bit like a beauty pageant with catty girls, but I was blown away by how nice and accepting everyone was. The whole experience was so overwhelmingly positive that I left that show hungry for the next. I'm excited for what 2016 has in store. My next goal is to compete in a National competition and to eventually get my pro card. I haven't thought much beyond those next stepping stones but I think every competitor harbors the ultimate dream of maybe someday being good enough to compete at the Olympia. There is so much to learn and it is overwhelming being a first time competitor, but I would like to give back and help other people to reach their fitness dreams too. 19
josh competitor Corner
Early life through College attempt #1: • Born into a small family in upstate New York (my Mom and brother made the trip from Raleigh, NC to be with me at the Elite Muscle Classic) • Passion for sports as far back as I can remember o I wrestled (I never wrestled a weight class larger than 125 lbs.), played soccer and ran both, cross-country and track (I ran the mile – my fastest time was 4 minutes and 53 seconds) o Worst sports experience: I played little league baseball when I was very young. I was much younger and smaller than everyone else on the team and got buried in center field as a result. My team was in the championship game, with a lead in the bottom of the last inning…all we had to do was get the third out and we’d win. Of course, there’s a pop-fly to me in center field, which I not only drop, but my entire glove fell off my hand. My team lost and I was mortified. To this day I hate baseball…playing it, watching it, not a fan. o Best sports experience: In 2000, I took 6th place in NY State in Freestyle wrestling (112 lb. weight class). It was my first year wrestling Freestyle, though at that point I had been wrestling Scholastic for years and had an incredible cadre of coaches and mentors that took me under their wing. • I graduated high school and was accepted into a Pre-Law program at the State University of New York at Albany. I made it through about Rush Week my sophomore year, when I was politely asked not to return to campus…lol. Army: • After a series of dead-end jobs and reckless decisions, I found myself considering my life through the lens of an empty bottle while watching “We Were Soldiers” and decided on the spot to enlist in the Army. o “…when we go into battle, I will be the first to set foot on the field, and I will be the last to step off. And I will leave no one behind. Dead or alive; we will all come home together.” o 7 hours later I was in the recruiter’s office, being asked what I wanted to do in the Army. Having done absolutely no prior research, whatsoever, I told my recruiter that I wanted the job I was most likely to fail in pursuing. • I enlisted in June of 2004 and left for Basic Training, AIT and Airborne School at Fort Benning, GA. From Fort Benning, I reported to Fort Bragg, NC where I’ve remained, on and off, for the nearly 12 years of my service and where I hope to stay until I retire from the Army. • 6 deployments o It was during my first deployment to Afghanistan that I was voluntold to get in the gym. At the time, I was 155 lbs. and far more interested in running than I was lifting. Two of my teammates decided it was about time that trend changed and took to literally dragging me out of my cot every morning at dawn to accompany them to our makeshift gym. We had about ¾ of a Total Gym, a few sets of dumbbells, pull-up and dip bars and pieces of blown up vehicles that we used for various exercises…and all the Met-Rx protein we could ever want (I still find packets of Met-Rx protein tucked into random pouches and packs in my kit). By the time I redeployed to the states, I was 180 lbs. and pretty much hooked. I’ve been a gym rat ever since. 20
College: • I graduated Summa Cum Laude from Norwich University in September of 2014 with a Bachelor of Science in Strategic Studies and Defense Analysis. • I was accepted into the Master of Arts in Diplomacy program at Norwich University for graduate school and started my first seminar in December 2015. Bodybuilding: • In January of 2015, Bekah decided to try her hand at Women’s Figure and began working with a coach to prepare for her first show. Initially she was a little intimidated, and I agreed to train with her, if for no other reason than moral support. At the time, I had no intention of ever competing myself, but I cleaned up my diet, re-focused my efforts in the gym and ultimately decided that if I were going to be in for a penny, I might as well be in for a pound. We started working with a coach, together, in April of 2015. o We experienced a number of set-backs before meeting Zach Keefer of Xtreme Fitness who agreed to take us on just 8 weeks out from the Elite Muscle Classic, and JJ Henry of J’s Fit Factory, who taught us the ropes of posing. • From the onset of our training, Zach was brutally honest and made clear that he would accept nothing but everything we had to give where prep was concerned. • All things considered – programming, cardio, meal planning and prep, posing – training for the Elite Muscle Classic was one of, if not the most, difficult things I’ve ever put myself through, and arguably one of the most rewarding as well. Elite Muscle: • I won my class in True Novice Men’s Physique and took 2nd place Overall. • I took 2nd place in Class C Open Men’s Physique. Goals for the future: • To improve every day and bring a better package to the stage with each and every show. • To compete nationally before the close of the 2016 season • To eventually get my pro-card
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Women's Bikini Open (Class D) 1st -Erin Miller #64 2nd - Alison Morgan #80 3rd - Stephanie Barbour Cooper #66 4th -Abigail Capobianco #65 5th - Shelbia Brown #79
Women's Physique Open (Class A) 1st - Terri Truitt Baker* #39 2nd - Dee Joseph #38 Women's Physique Open (Class B) 1st - Cheryl Piercy #40 2nd -Danielle Tibbs #51
Bikini Novice (Class A) 1st - Tierra Neville #55 2nd - Sheila Oconnor #53 3rd - Michelle Hayman #54 4th - Evelyn Martin #41
Women's Figure Master 40+ (Class A) 1st - Crissy Zappernick #43 2nd -Susan Tomaselli #44 3rd - Deirdre Jennings #45
Bikini Novice (Class B) 1st - Brittney Walters #58 2nd - Katelynn Quinn #57 3rd - Ainee Lynch #56 4th - Anna Villarreal #59
Women's Figure Master 40+ (Class B) 1st - Jodi Sheakley Wright * #47 2nd - Leslie Meredith #46 3rd - Darlene Roberts #48 4th - Cathy Drozd #49
Bikini Novice (Class C) 1st - Jayme Suess* #60 2nd - Lucero Santiago #63 3rd - Alexis Perkins #61
Women's Novice Figure (Class A) 1st - Rebecca Dolce #67 2nd -Gwendolyn Moore #69 3rd - Lisa Renee #68 4th - Deirdre Jennings #45
Bikini Novice (Class D) 1st - Erin Miller #64 2nd - Abigail Capobianco #65 3rd - Stephanie Barbour Cooper #66
Women's Novice Figure (Class B) 1st - Nancy Nicole McDonald #70 2nd -Leslie Meredith #46 3rd - Joanna Bautista #71
Women's Bikini Open (Class A) 1st -Tierra Neville #55 2nd - Sheila Oconnor #53 3rd - Michelle Hayman #54 4th - Krysten Fields #73
Women's Novice Figure (Class C) 1st - Jodi Sheakley Wright* #47 2nd - Ashley Albertson #72 3rd - Cathy Drozd #49 Figure Open (Class A) 1st - LaShay Ortiz #81 2nd - Rebecca Dolce #67 3rd - Nancy Nicole MacDonald #70 4th - Lisa Renee #68
Women's Bikini Open (Class B) 1st - Ariana Tomaselli* #74 2nd -Brittney Walters #58 3rd - Katelynn Quinn #57 4th - Megan Faben #76 5th - Ainee Lynch #56 6th - Kari Faris #75
Figure Open (Class B) 1st - Jodi Sheakley Wright #47 2nd -Leslie Meredith #46 3rd - Joanna Bautista #71
Women's Bikini Open (Class C) 1st - Yulia Kravchenko #77 2nd - Jayme Suess #60 3rd - Lucero Santiago #63 4th - Donna Vorpagel Gunther #62 5th - Whitney Barker #78 6th - Alexis Perkins #61
Figure Open (Class C) 1st - Amy Abbott* #82 2nd -Ashley Albertson #72 3rd - Darlene Roberts Bikini 40+ 1st - Evelyn Martin #41 2nd - Rhonda Hubler #42
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OCB Body Sculpting Open Results
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