Issue #4


by HardFitness

2005 Canadian Fitness/Figure Nationals Contest Coverage

2005 Emerald Cup Contest Coverage

2005 Canadian Fitness/Figure Nationals Review
by HardFitness

2005 Emerald Cup Review
by HardFitness

Canada's New IFBB Figure Pro Tammy Strome Video Interview

Cover Model Search Results by HardFitness

Breast Implants Before and After
by Shelly Pinkerton

Chest Training by Sandra Wickham

Back Training Video
by Jamie Senuk

Gina Aliotti's Prep for the San Diego World Gym Classic
by Gina Aliotti

3 weeks and counting for the Pittsburgh NPC Fitness
by Kristi Wills

Video Interview with our Cover Model Search Winner Antonia Grady

Brittany Thorsch, Mindi O'Brien, Mavis Tozzi, Antonia Grady, Christine Roth and Melissa Dettwiller

Self Tanning an Alternative includes Video Footage
by Troy Landerville on Shelly Leversage

From Powerlifting to Figure
by Traci Saba

What National Level Judges are looking for a Video with CBBF Judge Chris Yakimchuk (Model: Nina Luchka)

Carb Cycling
by Shelly Pinkerton

20 questions with our Cover Model Antonia Grady

Max Muscle at Bellevue posing seminar with Pete Grubbs, Tanji Johnson and Jason Troll


3 Weeks and Counting By Kristi Wills

Update May 08, 2005!!! Kristi Wills won her class in Fitness and also took the overall home at the Pittsburgh show. Congrats!!!

Well, the cheat meal has been gone for 4 weeks and now it’s only 3 weeks until show time!! The show seems so close, yet your body still feels it’s miles away. This is the time when you really have to be physically and mentally strong. Your body is getting tired from the double cardio sessions, routine practice, weight training, posing, and your strict diet. Some days you feel like you should just sleep at the gym or put a reserved sign on the pieces of equipment that have become yours day after day. You don't feel like socializing anymore; rather you just want to go in, get it done, and be on your way. During this time, make sure you're stretching and warming up before you start and stretching and doing a cool down when you're done. When your body is fatigued or when you are constantly training, it doesn't take much to strain a muscle. Also, make sure that you are well aware of perfect form when you're lifting. In addition, you need to make sure you are giving your body plenty of time to recover in-between sessions and that you are constantly staying hydrated. You also want to make sure you are getting at least 8 hours of sleep so that your body has time to heal. Recovery supplements such as glutamine, BCAA’s, and Joint Performance are all very beneficial.

You'll also want to be aware that your moods may be varying at this time. Between the dieting and trying to fit everything in, along with thoughts of your show, it’s normal for you to have highs and lows. Simply not being able to eat when you need to or not being able to use a piece of equipment at a certain time may set you off. You also might have to eat on the go and you might struggle to find something on a menu that you can actually eat. Social events may become too hard for you to attend and you might find yourself being jealous of other people because of what they're able to eat. Because you're eating so much chicken and egg whites, you might start considering if it would be cheaper to raise some chickens of your own! All of these thoughts and feelings are completely normal, and become more so when you're just weeks away from your show. You don't want anything or anyone to interfere. However, life isn't perfect and there are going to be dieting and training days that don't go according to plan. You have to be able to accept this and do what it takes to get yourself back on track. Having a fit or causing a scene will get you nowhere and will only cause others to not support what you do.

So, you ask yourself, “Why do I do this?” You do it because it’s suppose to be fun! If it’s not fun, then it’s not for you. To me there is no better feeling than knowing I have worked my butt off in the gym and that I look the absolute best that I possibly can. I love the feeling of being on stage and entertaining the audience with my fitness routine. I love the feeling of setting personal goals and reaching them. At first, people may think you're crazy for what you put yourself through. Then, when they see your results and they see the drive that you have to be the best that you can be, they look up to you. Some you even inspire enough to get involved with the sport, while others may simply resort to a healthier lifestyle and start watching what they eat and/or start becoming more physically active.

Remember, “Pain is temporary, pride is forever.” No matter how tough the last few weeks seem, this is when you should be having fun seeing your body being tweaked into competition shape, your fitness routine finally becoming polished, and delicious food is right around the corner!


















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About the Author...

Kristi Wills

My name is Kristi Wills and I have been a fitness competitor for 1½ years. I compete in the NPC. In April of 2004 I was the overall fitness winner at the Jr. USA's. I then went on to place third in the short class at the USA's in July. My goal for 2005 is to earn my Pro Card. I am very fortunate to have great genetics and a strong background in gymnastics. In addition, Cathy Savage from Savage Choreography and Kim Oddo from Body By O have developed a workout schedule, diet, and fitness routines that have helped me to be a top contender at the national level. The best things about competing for me are being able to entertain the audience with my fitness routines and walking out on stage with the confidence that I know I did everything I could do to look my very best. With each competition, I learn how to better prepare myself, not only physically, but mentally. However, the most important thing is that you compete for the love of the sport and strive to reach your own personal goals.

As a 4th grade teacher, I promote a healthy lifestyle to future generations. I have led class discussions about the importance of diet and exercise. In the past, my students have nicknamed me “Miss Muscles” and get excited when they know I have a competition coming up. They wonder about some of the foods I have to eat and ask me if I went to Florida recently because of the tanning products. In the words of a nine-year-old, they find it to be “cool” and “I can’t believe my teacher can do flips and one-arm push-ups.” Besides the students looking forward to seeing how I do in competitions, I also hope that they will choose to follow my example of eating healthy and exercising regularly.

For present and future fitness competitors, I am also available to help you learn the ins and outs of the sport. Over the past year and a half, I have gained many resources necessary for the high heels you need to walk in, the stage make-up you should wear, costumes, DJs, etc. This is a sport that you can’t go into blindly, as too much goes on behind the scenes. If you have questions about anything, feel free to e-mail me at:

With my past experiences and list of reliable resources, together we can get you the help you need. Good luck to you all, and remember, it’s all about having fun and being proud of the personal goals you have reached

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