Issue #19


by Juan Carlos Lopez

2006 Team Universe and NYC Pro Photos and Results

2006 Team Universe and NYC Pro Review

2006 USA's Figure and Bodybuilding Photos and Results

2006 USA's Figure and Bodybuilding Review

2006 Tara Scotti After Party Photos and Review

20 Question with Cover Model: Jamie Senuk IFBB Figure Pro

Video Interview with Cover Model IFBB Figure Pro: Jamie Senuk

How to Stay Relaxed
by Kaisa Piippo

Ask Misty Green
by Misty Green

Jamie Senuk, Heather McKinnon, Jeni Briscoe, Macey Boudreau & Serena Cooper

Femsport 2006
by JP Erickson

Journey to Jr. Nationals and Beyond Part 2
by Becky Clawson

Video Interview with CBBF Figure Charlene Akhurst

Pre-Post Canadian Nationals
by Charlene Akhurst

Handling Dissa- pointment with Grace
by Christie Sharun

Video Interview with CBBF Figure Kim Stefanski

From the Start
by Tina Kellog

Video Interview with CBBF Figure Christie Sharun


20 Questions with Cover Model IFBB Figure Pro Jamie Senuk

Jamie Senuk

1) Please introduce yourself? What makes you
special? Who is Jamie Senuk?

Who am I??? That's hard to say...I'm just me!!! I like to think that I'm different from the typical "girlie girl", more like one of the guys. I spend so much of my time in gym gear and a baseball hat, that most of my male friends get quite a shock when they see me outside the gym! I like to tell myself that I'm a unique, kinda funny, outspoken, fun chick, but I'm sure there are a few adjectives others would use to describe me!

2) Please tell us a bit about your family, friends
and surroundings?

I have a fairly large family with 3 older siblings, all of whom I love dearly. I don't have a large circle of friends, but the ones I do have I am very close with. I have been fortunate enough to have amazing people become a part of my life and each of them has truely been a gift. I am also very fortunate to be a part of a great bodybuilding community...the competitors in Alberta are all super supportive and encouraging of each other, we've all sort of become one big dysfunctional family!!! Ha ha!!!!

3) How did you start competing in figure (CBBF)?

I originally started competing in Fitness...after 2 years at Nationals and numerous injuries, I decided to take a step backwards and enter our Provincial Figure show. I loved it and didn't miss the stress of the routine at all! I ended up winning the show and after
some contemplation, decided I would see how I would
fare on a National level in Figure. Surprisingly, I
ended up not only winning my class, but the overall
and the prestigious Pro card! My goal was to only
place top 3, so needless to say, I was exstatic!

4) What is your personal policy (not what the
judges want) about conditioning and muscularity when coming into a show? Soft or hard?

Being a true Alberta girl, I like lots of hard, lean muscle. That being said, I don't like the look of a lot of bulky muscle that is poorly conditioned. My personal policy is to not sacrifice my conditioning
for size, and to work on coming in lean with a nice,
streamlined physique. Nicely shaped muscles look
extrememly feminine in my opinion!

Jamie Senuk

5) What is your idea of what judges want in a
Figure competitor? Do you think judges are clear enough with competitors about how they want
you on stage? It seems in Canada they are very clear unlike in the USA.

I think it varies not only from show to show, but between the USA and Canada. In Canada, I know the
judges like muscular, lean girls...they typically and
traditionally reward that look, which isn't a uniform
policy across the USA. I think there is more
variation in the USA as to what the judges want, but
in Canada it is fairly standard. The judges look for
the total package, the "polish"...they want a beauty
pageant look, with tons of muscle! It's all about the
bling, baby.... ;-)

6) For the next shows what do you think you need to work on physique-wise/conditioning-wise? If anything!

There's ALWAYS room for improvement, that's what the sport is all about!!! I think now that I'm entering the Pro ranks, I need to change quite a bit...I have a lot of back thickness that I need to lose and just need to streamline my physique a lot more. I basically just need to re-shape the muscle I already have, for a more feminine, rounder package. Conditioning-wise, I won't change a thing...I don't feel my physique looks as balanced when I'm softer and personally, I'm not comfortable getting on stage like that.

7) What is your typical training routine in the gym
(per day, include sets and reps!) How much cardio do you do before a show?

I do a 4 day split, cardio 5-6 days/week all year. Off-season, I do around 45 minutes of cardio but as the show approaches this obviously increases. I typically won't do cardio at the same time as weights as my workouts are killer and I'm usually pooped! My training focuses more on volume and conditioning than building mass. I also do one day of bleachers and
sprints to work on my leg conditioning.

8) What is your pre-contest diet? (per day, 1 week
before the show)

My diet is fairly consistent and as the show approaches, there are no major changes. I eat 5 meals a day, balanced carbs and protein, moderate calories. Depending on how I'm looking, the ratios of what I'm eating may change. I keep fat in my diet the entire time and believe it is essential to not only your
physique, but your health.

9) How do you go about dropping your water before the day of the show? Please be specific.

I usually start about 4 days out from a show by water loading, drinking upwards of 6 litres/day, increasing daily. The day before the show, I will cut this back to 1 litre, to be done by a certain time. Until the show and on show day, I will sip water and Pedialyte as needed...Pedialyte is great, you don't need to drink a lot to balance out your electrolytes, so you feel pretty good!

Jamie Senuk

10) What motivates you to train/diet and compete?
Are there any competitors you look up to?

Every competitor inspires me...when I think of all of the sacrifice and dedication each one of us makes,
it motivates me. Regardless of how we do, we all took
the same hard steps to get there. I try to find my motivation within me as I feel that any external reasons to compete are the wrong reasons. I love the
challenge of re-shaping my body and seeing how it
responds to a controlled diet and various training.
Also continuing to out-do myself and get to the next
level pushes me to keep going. I'm always looking for
the next goal.

11) Please tell us an interesting experience you
had at a show recently, be it a fun thing or something rather not so fun?

I'd have to say that this year was an interesting experience...I competed in my hometown, in front of my family, friends and numerous people that have
supported me over the years. It was truely an amazing feeling to share that with all of them. I also got to see a lot of friends that I only get to visit with at shows and being that I didn't have to prep for my
routine, I had a lot more time to catch up! It was a
very relaxing and enjoyable day, my best contest
experience so far.

12) What is your personal opinion about the figure,
fitness, bodybuilding industry we are in? Anything you would like to see changed?

I'd like to see more recognition for the women. Not to say that they aren't deserving of it, but the cash
prizes for men are traditionally much larger than
those for women. I'd like to see that balanced out a
bit more. I'd also love to see a strong return to Fitness as it's a true show of athleticism only few
understand and it's so entertaining to watch! I'd
also love to see more of an emphasis placed on the
femininity in women's bodybuilding and not just on

13) From the shows you have competed so far
during your career which one was the best (or most fun) for you and why?

My first experience at Nationals in 2003 was awesome!! I met so many cool people and had no
expectations, I was just there for the ride! I had a
wicked time at that show. This year was also pretty
amazing as I was fortunate enough to win my Pro card
with my family and friends present, in my hometown.
It was an overwhelming moment in life.

14) Did you make any changes to your contest prep
for this show? Water intake, carbing up, etc...

The only changes I made were that I started "loading" earlier and with different foods. I usually fat load starting the night before the show, but started the morning before this year. I think this allowed my muscles to fill out a bit more and I therefore looked quite tight and full, exactally the way I wanted to look on stage. I also loaded using a different variety of fats and I think my body responded well...plus, that cheesecake tasted pretty amazing!

Jamie Senuk

15) What is your opinion about the 20% rule the
IFBB issued to some female athletes? Why do you think they did it? Do you think competitors will follow it? Or it will get lost around somewhere?

I think it's a strange "rule" to issue...where are they judging this 20% reduction from?? What does 20%
less muscle look like and how can you say that a
competitor is less muscular, from what starting point?
I think it's just kinda silly. I think though that
the IFBB is just trying to put the emphasis back on
the femininity of the sport, to draw in not only more
spectators but competitors. I don't see competitors
really following it that much, although the look for
Figure is starting to go smaller and a touch softer.
I think it's just too subjective of a rule to try to
impose on a sport that is already subjective to start

16) Being Canadian how do you feel about the IFBB not rewarding Canadian competitors who at times not only have more muscle but better shape than their US counterparts? Do you think it should change?

I think the IFBB in North America just needs to get what they want consistent. It is difficult as a Canadian competitor to work your butt off building
quality mass, to have to turn around and lose half of
it once you turn Pro. I think the standards in Canada
and the USA are just way too different and confusing.
Figure out what you want and reward that look
consistenly across the board.

17) Please tell us about how you were raised and
did you have any interesting experiences while growing up?

My parents divorced when I was really young and I was raised by my Mother. This taught me so many
things and laid the foundation for who I am today and
what morals I conduct myself by. I am very clear in
what I don't want in my life, now I just have to find
out what it is I do want!!! I was also very close
with my grandparents while growing up and still
believe my Grandfather is the epitomy of what a man
should be. He is my hero!

18) Do you have an athletic background? Gymnastics, soccer, volleyball or what?

While I was growing up, I tried everything from ballet to basketball. Sadly, I wasn't very good at any of them!! At an early age, I found the gym and discovered my passion for weight lifting. I was
definitely the "odd ball" in high school, going to the
gym on a Friday night!

19) What is a typical day in the life of Jamie
Senuk? From waking up to until going to bed?

There is no such thing as typical in my life!!! I usually start the day fairly early, check my emails, do some cardio, eat and head off to the gym to meet clients. I usually like to train either late morning or early afternoon, depending on the workout and how I'm feeling. During the day if I'm not with clients, I'm on the computer working on programs and diets, running errands or having a much loved nap!! I usually go back to the gym late afternoon, meet more clients, do some more cardio, head home to eat, shower and get my food ready for the next day. I also usually try to fit in some down time reading or just chillin before I go to bed...which is usually later than it should be, I'm a total night owl!

Jamie Senuk

20) What is your current occupation? Please tell
us more about it, what do specifically do in your job?

I'm a personal trainer and love my job. I work with various people all with different goals and challenges. I also do nutritional consultations and contest prep. Currently, I'm working on expanding my business and giving more back to the community. I want to share what I've learned!

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