Issue #82


by Juan Carlos Lope

20 Questions with Cover Model Angela Kirkland

Video Interview with Cover Model Angela Kirkland

Elite Fitness & Figure Newsletter
by Greg Hasberry

Angela Kirkland, Lisa Watson, Betheny Harold, Jen Jewell & Sophie Simmons

Video Interview with Amateur Bikini Desiree Larios

Hustlin' with Heather Hirmer Interview

Video Interview with Amateur Bikini Magan Newingham


Hustlin' with Heather Hirmer Interview

1. What is the most important thing for you when it comes to competing in a show? Diet? Training? Mental focus?

I would have to say all of that! This is a complete lifestyle change. If you want to win there is absolutely no excuses! You always have to remember there is someone out the working very hard toward the same goal and you have to out work them if you really want to win! I love to train and I love to diet especially knowing that I am bettering my body and knowing the rewards that come along with it.. I think the hardest part is the last week or so before the competition with minimal carb intake, your body is saying it is tired but you have to keep going and not give up.. I always keep my eyes on that prize and visualize myself winning!

2. What are the exercises you focus more on in the gym?

With experience and the more shows you do the more you will be able to read your body.. When I first started training for my shows 6 years ago I just focused on building a lot of muscle through heavy full body weight training and then cardio to lean out before shows. Now that I have done more shows I have learned from the judges critiques and I take time to focus on certain more specific areas that might need work.. Right now I am really focusing on my glutes, abs, upper back, and cardio to keep lean.

3. How much cardio do you do before a competition?

I recommend doing 30 to 40 minutes of cardio a 5 days per week after weight training on an empty stomach preferably at a medium to high intensity. You'll need to start off with less and build up the amount of cardio closer to the show.. I have learned to read my body and know what I feel is best closer to the show.

4. As for diet how much do you tweak it as you go thru your prep, or do you always keep it the same?

I always keep myself within 10lbs of show weight that way if I get a photo shoot or a last minute event I am able to tweak my diet a little and I will be able to do it the healthy way, i am able to lose that ten pounds fast with cardio and a clean diet.. I mostly eat clean all the time because I enjoy it. Like I said, I make it fun and learn to substitute with healthy diet choices that taste good too..

5. What are your choices based on as far as a competition suit or bikini?

I know judges are looking for the total package, You need to have a suit that best fits your proportions. Find a friend to go with you, ask people opinions for the best suit and color.. You have to feel your best on stage if you want to win! So make sure you pick a suit color and style that fits you best.

6. What could you recommend for women regarding their hair for a show?

Lots!! There is so many fun and easy ways to style your hair for stage.. Remember this is a competition and that they are looking for the total package.. Not just a perfect body! I recommend rollers, and a 1 and 3/4 curling iron for tousled beach waves.. looks very beachy and clean.. Remember girls, if they wanted everyday hair they wouldn't have you up on stage they have you up there for a reason, so set yourself apart. Wear some curls and height.. I recommend practicing 2 or 3 times with a stylist or yourself to achieve the look you are going for.

7. As for support system, do you think most female competitors need one or can they do it by themselves?

They most definitely need a support system.. I am fortunate, I have my boyfriend Josh Janousek, he is a pro MMA fighter he knows what it is like to train and to want to win.. He is an amazing support system! This is our life.. You need to surround yourself with a good team or group or friends that will help and support you! There are always going to be dream stealers.. (Haters) as I would like to say.. Never ever listen to anyone if they try to crap on your dream, you know what you want so go for it!! Find support. I like this quote.
"Be who you are and say what you feel, because those who mind don't matter, and those who matter don't mind."
Dr. Seuss

8. Regarding diet, what are some tips on food you would recommend someone dieting very strict?

Keep it simple! Eat clean... Just stay focused.. It is only as tough as you make it to be, keep it clean.. also make it fun.. Prep sundays for the week and keep consistent, it does not have to be hard.. There are so many fun eating clean diet recipes out there! Check out www.heatherhirmer.com I have posted a few.. I almost feel as i don't need to have a cheat meal anymore I have found so many good alternatives. ( :

9. What are your future plans regarding competitions?

I plan on making 2012 a fantastic year!! Lots of shoots and shows in mind.. I plan on doing the Arnold Amateur in March and possibly a WBFF Show.. I just pray and know the lord will guide me in all the right directions.. I just know 2012 is going to be a great year!

10. What about future plans?

 I plan on writing some more health and exercise articles in magazines, be on the cover of a fitness magazine,
we also eventually want to have our own gym! I get so much out of helping people, this is my purpose... It will be awesome to have a gym where I can help people achieve their overall Health and fitness needs.

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