IFBB Pro Juliana Daniell joins us on her Road to The Olympia. Juliana will be making her second appearance on the big stage and she’s looking to stay in the top spots. She has one of the more athletic physiques in the division and it can be attributed to her years of swimming as well as her continued work as NBA cheerleader.

The Juggle, The Struggle, and The Satisfaction
1.5 weeks out
By Juliana Daniell

This year’s Olympia prep for me has been nothing like the last. This will be my second year taking the Olympia stage in the bikini division and it will be an array of emotions when I do. Normally my prep is somewhat relaxed and the only thing I focus on; however this year the word relax and tunnel vision have been no where in my daily routine! But with all the craziness, I have never lost sight of what I want to achieve or lost the motivation to continue.

I do, and am part of, a lot of things outside of competing and usually they all fall into a nice pattern, nothing overlaps, and I can very easily manage everything.But this year, the entire year for that matter, has been completely opposite the norm! It has forced me to become more organized and assign priorities to certain things. I like to give myself ample time in between shows to make sure I stay mentally in the game as well as give my body some rest between prepping for shows. But this year, because of my Hawks (Atlanta’s NBA team) schedule, I haven’t been able to do that.

I recently competed in the Sarasota Pro show and then spent this past week in Biloxi, MS for the Atlanta Hawks Cheerleaders calendar photo shoot! This past weekend I had to attend our team retreat as well as take part in our uniform photo shoot. So between the prep for Sarasota, the travel for our photo shoot (and being away from my gym and kitchen), and the lack of time for myself (and sleep!!) it’s made things a little harder for me than normal. But even with all of the craziness going on in my life, I can honestly say I feel better and more prepared than I ever have before. Competing in Sarasota was actually a great thing for me because it forced me to get show ready early and now I am just tweaking things instead of changing them! Which is a relief mentally and physically. And because of how busy I’ve been recently, sticking to my diet has been much easier than normal because my mind is always occupied. My diet is very similar to last years; lots of fish, chicken, veggies, and very little carbs. My cardio however is slightly more than normal, 2 – 2.5 hours/day, but I’m okay with it because I can see changes already and I love them. I’m planning to come in a little smaller at this year’s Olympia compared to what I was at the Arnold this past March and I’m excited for it.

The only other thing that’s different this year compared to last is I’m a member of Team Bombshell and I love it! =) The support and knowledge that Shannon and Rob provide is just incredible. I know the reason I feel so prepared, mentally and physically, is because I believe in them, their program, and myself. And not to mention I absolutely love my teammates and the friendships I have developed over the last few months. It really makes such a huge difference, at or away from shows, when you have girls you can talk to and lean on when things are good, or bad, or just normal. Because as much as your boyfriend, mom, and friends who don’t compete try to help you, it’s just not the same because they truly don’t get it or understand what you’re going through! No offense y’all!

I’m less than two weeks out and know that the next few days are critical. Thankfully the craziness that’s been my life recently is lessening and I will be able to rest and focus a little more. But my drive and determination to bring my best package yet is in overdrive and I am excited to show y’all the final product. I’ll check back in sometime next week and give y’all an update! Until then, stay strong, stay motivated, and believe in YOURSELF! And if you have any questions please feel free to leave me a message on my facebook fan page or email me!

Juliana

If you can’t make it to the Olympia you can still watch Juliana and all the other competitors live on webcast via bodybuilding.com

Reining Bikini Olympia champion, Nicole Nagrani updates us on what’s happening in her world as she prepares for her title defense. Nicole is a full-time student and en route to medical school. There aren’t many competitors who are taking two college tests the week of a show. She also shares some of her favorite supplements and how they help boost her energy and recovery time.

A COMPETITOR’S LIFE
2.5 weeks out
By Nicole Nagrani

There’s only a little over two weeks until the Olympia and honestly, I HAVE NO IDEA WHERE THE TIME WENT! I really cant believe its almost here!!!!

So, about a week ago I moved into my own place and started attending my FINAL semester of my undergraduate studies! I am applying to medical school, have a full-time course load, and am training for the Olympia so I’m extremely busy! I’m guessing you all know that feeling where you start stressing yourself out because too many important things are going on. You just start to feel completely overwhelmed… well that’s how I feel. But, its time to strap up and go full force! I am so determined to look my best ever and with more things on my plate there is no time for distractions.

I get messages all the time asking how I manage school and training… and sometimes I don’t even know how! I always write back, that its just because I want to feel like every time I put time into something, I want it to be well worth it. I want to commit my energy to things that are productive, things I can look back on and be proud of. Not things that I will say, “dang, I wish I could’ve tried harder or done better.” I most definitely don’t want to look back at the Olympia pictures and think I could’ve done a lot more to look better than I did.

Of course I have a ton of homework, two tests the week of the show, and deadlines for applications. But I can either choose to let myself go crazy or just do it. You can either choose to let yourself be overwhelmed, or just approach everything head on and know your going to tackle it. Your mind controls everything that goes on around you because of the way you perceive it. If you want to achieve in something, then just tell yourself you will, and act like it! Then… you will! I’m not kidding, it really works. So try it next time you have doubts or are thinking negatively about something. The mind is really so powerful and anything you set your mind to you can make reality. There’s a reason we grow up hearing those words all of the time.

There’s a few things on my supplement program that I’ve added that I’m starting to see really great results with recovery and energy. If you’re interested in finding new products here are some of my favorites

All of the listed products are MET-Rx supplements

• L-carnitine – I noticed that I started to drop weight faster when I started taking this product. I also experienced an increase in energy.

• Active woman multivitamin- This capsule contains all of the necessary nutrients I need to get through the intense training.

• HMB 1000 – Ive experienced increased strength which has been helpful since Im lifting heavier for my upper body to put on size

• Super Joint guard – with all of the cardio and intense training, its important to not only make sure you are using the proper form, but taking supplements to support joint protection is always a good idea.

• ZMA - contains zinc, magnesium, and b-6 which is good for energy and metabolism

• BCAA 2200 – muscle breakdown can be a side effect when training really hard. I take BCAAs to prevent this and this product contains nitrogen to support the various metabolic processes within our bodies

• L- glutamine 1000 - helps with muscle recovery and also aids in maintaining a healthy immune system

So I may have a lot on my plate, but I won’t let anything get in my way on the road to this years Olympia. I have a goal in sight, and I will do anything and everything to reach it.

See photos of Nicole here. Follow Nicole on twitter @nicolenagrani and become a fan on Facebook.

IFBB Fitness Pro Fiona Harris will be competing in her first Olympia in just a few weeks. She’s already made an immediate impact on the pro ranks by finishing in the top three in both of her pro shows. Even more amazing is that she wasn’t even a pro at the start of 2012. We caught up with Fiona to learn a bit more about her and her background. She shares what it’s like to go from gymnastics to cheerleading and how that’s helped her on the IFBB stage. She shares a sample work out, the importance of having a coach and more. Check it out.

HARDBODY INTERVIEW with Fiona Harris

Name:
Fiona Harris



Born in:
St. Catharines, Ontario, Canada

Currently Live In:
Welland, Ontario, Canada



Occupation:
Specialist Representative – Pharmaceutical Sales

What did you want to be as little girl?
Like most kids, I wanted to be a doctor.  I always wanted to help people feel better when they were sick.  As I got older, I realized I wasn’t interested in devoting so many years of my life to school.  My current profession still allows me to work closely within the medical field and help optimize patient’s health. It’s a great fit for me.

What age did you start gymnastics?
I started training when I was 4 years old.  I continued my gymnastics career until I was 16 years old.  At that point, I transitioned into cheerleading.

What level did you reach?
I competed at level 8-9 provincially.

How did you get started in cheerleading?
My high school had a high level competitive cheerleading team.  Once my coach found out I had a gymnastics background, she strongly encouraged me to join.  I started with the team in grade 10 and then slowly transitioned over the next couple of years from gymnastics to cheerleading.   Gymnastics is a difficult sport to continue as you reach your later teenage years at a high competitive level.  This was a way to continue my love for gymnastics in a new sport.

What did you enjoy more, cheerleader or gymnastics?
Gymnastics will always be in my heart.  I grew up training so many hours a week; it was like my home away from home.  I gained lifelong friends that are still close with me to this day.  It is definitely a sport that teaches you self-discipline and commitment.  I attribute my drive, hard work, strong work ethic and love for athletics to my years of competing in gymnastics. Cheerleading however opened many doors for me.  It enabled me to work all across the United States as a professional cheerleader.  It was an amazing learning experience.

How did you get your start in competitive fitness?  
I have always continued to be an active individual, training in the gym and involving myself in different sports to satisfy my competitive drive.  But, I felt my progress with my physique had stalled and I was looking for a new challenge.  I reached out to my long-time friend and IFBB Fitness Pro Mindi O’Brien to shake things up.  While training with her, I was exposed to her team of figure and bikini competitors.  I was inspired by the dedication and commitment to their sport.  Mindi had always encouraged me to compete, but it took some time for me to come to the self-realization that I had the potential and belonged on stage with these other amazing competitors.  I competed for the first time in November 2010.  My goal was simple – overcome my fears, step on stage and display all my hard work.  Never did I think I would walk away with a first place trophy.  And that was it – one show and I was hooked! The competitive fire was re-lit inside me and it has been burning ever since.

Fiona fly high in Pittsburgh


What aspect of your gymnastics background do you feel has helped you the most now that you’re competing as a pro?  
Having a gymnastics background can definitely be an advantage when competing in fitness, but by no means is it a requirement.  Many of the best fitness competitors in the world have little to no formal gymnastics training.  There are so many other important components to the routines such as flexibility, strength and showmanship.  More important than the elements, gymnastics instilled the key qualities that are essential for any successful competitor – drive, dedication, discipline and a competitive fire.

How important is it to have a good coach/trainer?   
Absolutely imperative!  I am a firm believer that you are only as good as the people you surround yourself with.  My success to date has been the direct result of my coaches Mindi O’Brien and Dennis Beitler.  Ask them the same question and they will say it is due to all my hard work.  Honestly though, without their direction I wouldn’t have been able to achieve as much as I have, as quickly as I have.  I have learned so much from them as coaches and as friends.  It is important to have a strong support system around you that knows how to capitalize on your strengths and identify your weaknesses so that you can continue to improve.  Having coaches that can be objective and push you beyond your limits is what makes a good athlete a great athlete.

How often do you practice your routine?  
Typically I train my routine and skills 2-3 times per week.  One of the biggest challenges of being a fitness competitor is finding the facilities to train in.  I am fortunate enough that I can train out of my former gymnastics club, Gymnastics Energy, as well as my high school, Notre Dame College School.  Without their help, it would make competing in fitness next to impossible.


You kinda flew under the radar coming into the Pittsburgh Pro but finished in third. How was it making your pro debut?  
It was an amazing experience!  I had only earned my pro card 7 days earlier.  I had no expectations going into it.  I just wanted to put on a strong performance and have the opportunity to step on stage with the other amazing pro fitness competitors.  I couldn’t have asked for a better result for my pro debut.  It will definitely be a highlight in my career.

Anything you wish someone would have told you that you learned the hard way when it comes to competing?   
Haha … who knew tanning for a show was so involved!  Exfoliate, moisturize, exfoliate, moisturize … cross your fingers it dries properly … is it dark enough … don’t sweat … and God please don’t let it rain!!!  That was definitely something I wasn’t prepared for the first time.  And countless shows later, it is no easier.  Someone definitely has to come out with a water proof, pH proof tanning product 
.

What’s the key to recovering from intense training and the demands of a fitness routine?  
One rest day during the week is imperative.  Sundays are always my rest day.  Your biggest gains are made when your body is resting, so you’re only defeating yourself if you don’t give your body that time to recover.  Mentally it is just as important.  It is easier to get through my demanding week of workouts when I know I have a day of R&R waiting for me at the end.

Fiona all smiles at her IFBB Pro Fitness Debut.

One supplement you couldn’t live without?   
I would have to say my pre-workout amino acid supplement.  It definitely helps to get me through the tough days when I’ve already put in an early AM cardio session and a full work day before having to hit the gym for my weights and possibly more cardio.

What’s your breakfast typically look like? 
I typically have a shake for breakfast.  It usually includes whey protein isolate, avocado, banana, ice and water.  Yum!



Favorite body part to train?  
I would have to say it is shoulders at the moment.  There is nothing better than the feeling of not being able to lift your arms over your head after a solid shoulder workout!

What would be an example of your shoulder workout?
Dumbbell overhead press superset with cable front raises – 4 sets of 15
Seated lateral raises – 4 sets of 12-15
Bent over rear delt flyes superset with up and backs – 4 sets of 15
Arnold dumbbell press – 4 sets of 12-15


One contest prep food you could live without?   
Lately I would have to say asparagus.  These days I could definitely take or leave it.  A close runner up to that would be fish.  I’ve come a long way though – a year ago, I would never have eaten fish.  Dare I say now I have come to “almost” enjoy it.

One contest prep food you enjoy eating?
Oatmeal.  I love my oatmeal! I would prefer to eat more than the ½ cup dry oats I get, but I won’t turn my nose up at it.  Add some natural peanut butter and it is a real treat!

Rather watch hockey or UFC?  
Definitely UFC!  I’ve become quite a big fan over the past couple of years.  You have to appreciate the amazing athleticism of these fighters.  Georges St. Pierre is by far my favorite.

Favorite quote:
This quote is plastered across the wall in my trainer’s gym: “Pain is weakness leaving the body”.  That mantra will get you through any tough workout!

Number of Lulu Lemon items you own:  
If you ask my husband, he would say too many.  If you ask me, I would say not enough   I’d estimate around 20 items.

Massages are ____?  
“Essential”!!!!  My massage therapist Serena Miresse (RMT) is so talented at what she does.  She can always identify my trouble areas without me even needing to tell her, help me to relieve my aches and pains from my training and keep my muscles moving through full range of motion to avoid future injuries.

How important is it to have a supportive family while competing?   
I can honestly say I would not be competing today without the support of my family.  My husband Steve is my biggest fan!  He is always there with words of encouragement when I hit a wall in my training/dieting and my voice of reason when I am pushing myself too hard.  Each time I step on stage I look to make him proud.  There are a lot of sacrifices made between a couple when competing, so to have such an amazing support system at home makes the world of difference.  He wants nothing more than to see me live out my dreams.  There is nothing more a girl could ask for in a partner!

Advice you’d give to women who are thinking about competing but unsure of themselves?  
The first time I competed, my goal was simple – overcome my fears, step on stage and display all of my hard work.  Trophies were the last thing on my mind.  You have to enjoy the process of competing.  The months leading up to the competition are where the wins are made.  You challenge your mind and body in ways you never thought you would.  You learn so much about your drive and commitment.  Stepping on stage the day of the competition with the tan, glittering suit and heels is just the icing on the cake.  And who knows what will come of it.  My competitive career started out with the goal of checking another item off my bucket list.  Now I’m living my dream!  I wouldn’t change anything for the world.

Where can people find out more info on you?   
I am in the process of creating my own website, so keep your eye out for that.  But for now, you can always find me on Facebook.  Reach out to me with comments and questions.  I love to help others who are looking to get into the industry and share training/nutrition ideas with fellow competitors!

All the best in Fiona! Thank you for you time.

See competition photos of Fiona on bodybuilding.com and follow her on twitter @fionaharrisfit.

One of the IFBB’s most popular bikini competitors, Nathalia Melo checks in on her road to the Olympia. She talks about the often cliché “listen to your body” and her love/hate relationship with an “evil device”. One thing you can always count on with Nathalia is her keeping a sense of humor even when she’s tired, crabby and wants to chew her arm off during a prep. This latest check-in is no different. Check out what’s happening in Nathalia’s world in this installment of her Road to The O.

A COMPETITOR’S LIFE
Just Under 3 weeks out
By Nathalia Melo

Hello Hardbodies!

We are now just under 3 weeks from the 2012 Olympia and I can easily say that this has been the contest prep in which I have learned a lot about my body and myself!

I had always heard people say how you should listen to your body and if you felt it was begging for a bit of rest then it should be given. For me it was a whole bunch of crap and just an excuse to get a day off! Well… I was 100% wrong on that!

At this point training is getting very intense, the “bipolar” effect is taking over and I feel like I can only remember my name because of Facebook! LOL…

I was stressing out over little things and feeling like things were not falling in place… Thanks to that little device, which I have learned to develop a Love/Hate relationship, THE SCALE! Sometimes you wanna hug it and kiss it, but sometimes you just wanna smash it against the wall! Hold on, hold on… I didn’t do either! Pheeew! I think that because of the stress my body was just like “WTF?”, and one day it decided to shut off on me, and refused to do the things I was telling it to do!! That’s when I realized it needed a BREAK… the famous, “Listen to your body!” was happening to me! No, It wasn’t a bunch of crap or an excuse; it was actually true!

I went home, ate my meals every day and slept until my bed kicked me out of it! Oh it felt good!! The next day I went back to my routine, and when I looked at myself on the mirror and stepped on the “evil device” aka the scale – BOOOM!! Everything was RIGHT ON!! Wohoooo!!!

Contest Prep, just like life, has its ups and downs, but you can’t give up at the first bump on the road! You might need a little break to get yourself together and keep on pushing forward!! Giving up on anything, mainly on yourself, should NEVER be an option and this is another lesson that I have learned on my Road to the Olympia 2012!!

Thank you all for reading this crazy and hungry lady’s blog, and Thanks Hardbody for the space to share a bit of my craziness!

Until next time,
Nathalia Melo

Follow Nathalia on twitter @nathaliamelofit and become a fan of hers on Facebook. Check out Nathalia’s contest photos here.

Nathalia Melo is on the road to the Olympia for the third time. In less than four weeks, she’ll take the stage more determined than ever to leave with the Ms. Bikini Olympia crown. She was a top challenger last year and she’ll be one again this year. The Florida resident, by way of Brazil, shares what her contest prep is like and how she balances working, college and training while trying to stay sane.

A COMPETITOR’S LIFE
Just Under 4 weeks out
By Nathalia Melo

Hello Hardbodies!
Here we are less than 4 weeks from the Olympia 2012 already! I am going to talk about everyday challenges that we face while in contest prep. I like to say that getting ready for a show is like a sampler of life. It is a roller-coaster of emotions as well as everyday obstacles that we must  overcome.

While training for the Olympia I can’t really stop my life and tell my clients (I am a personal trainer) that I am getting ready for a very important competition, therefore I need some time off to train and focus on it. So, the 2 hrs or more of daily cardio plus weight training need sto be squeezed in between my sessions. I am in college, but again… I can’t tell my professor to go easy on me, nor tell Nutrex (my sponsor) that I am too tired to go do a demo.

What am I trying to say?

I don’t want you to think that I am complaining about it! Quite the opposite, I just want to show you that it can get overwhelming for pro competitors too, and that just like you,  sometimes I just want to pull my hair out, and screeeeeeeeeeaaaaaaaaaam!!! Well… We all know that neither option is going to help. The best way I have found to deal with the feeling of ‘’I AM GONNA GO CRAZY BEFORE I KNOW IT!’’ is to not think too much about what you have to do. Just go ahead and do it!

To make my life easier I always keep a gym bag in my car with workout clothes, sneakers and a towel, so if a client cancels or if I have time in between clients to get part of my cardio in then it can be done.  On that note I feel like my car has more clothes than my closet! LOL… Hey what can I say, I like to make sure I am prepared!  I also have my cooler with me filled with most of my meals, for the safety of the ones around me because Hungry Nathalia = CRAZY Nathalia! By the end of the day,  when I look back at all I have done  I almost feel like I am Super Woman and that feeling of accomplishment is what gives me the energy to face the next day with the same determination and discipline to get everything done again.

Thanks for taking the time to read this and stay tuned for my next  Road to the Olympia update! Thanks Hardbody for giving me the opportunity and space to share my craziness!

Until next time,
Nathalia Melo

Follow Nathalia on twitter @nathaliamelofit and become a fan of hers on Facebook. Check out Nathalia’s contest photos here.

IFBB Figure Pro Candice Lewis has been on roll this year. She started the season off with a 7th place finish at the Pittsburgh Pro and with a few tweaks to her physique and conditioning went on to win two shows in a row. The win in Omaha qualified her for the Figure Olympia and the follow up win in Chicago solidified her spot as one to watch. Candice “the rookie” joins us on her road to the Olympia.

A COMPETITOR’S LIFE
4 weeks out
By Candice Lewis

I’m out of bed at 5:15am doing cardio and after a full day of work  I head straight to the gym after work and  train with my trainer, Damian Segovia at 5pm.  Prepping for the Olympia is definitely more stressful than other shows. I want to be in the best shape of my life when I walk on stage. With me competing in the Chicago show the transition was good for me in that I have had just enough time to refocus, stay on top of my game and continue to make improvements. I’m working on improving on my posing. It’s hard dropping bad habits – practice makes perfect! RIGHT? Lol!

I’m competitive when it comes to challenging myself to be better. Each show I want to improve so cheating on my diet and not giving my workout 100% is not an option. I am blessed to be in this position, it’s a lot of hard work and dedication and there are a lot of people counting on me, my trainer, friends and family, and fans of the sport! These are people that believe in me and that inspires me to want to get better each and every show.

My biggest challenge going into Olympia Prep is the process of me becoming  mentally stronger when thinking about my diet. For some reason the froyo cravings are everyday and more intense. In Arizona, there’s a froyo shop on every corner so everywhere you look your reminded of this. I’m always wondering what new flavors I haven’t tried.  I even tried to convince myself I could substitute raw almonds for salty almond froyo. Lol… So yes, it is a mental game at times and can be challenging but you have to focus on the end result.

My favorite body part to workout right now is shoulders. This is one of my routines.

• Push Ups 12-15 reps, 3 sets

• Pull Ups 12-15 reps, 3 sets

• Lateral Raises 12-15 reps, 3 sets

• Dumbbell Shoulder Press 12-15 reps,3 sets

• Dumbbell Front Raise / Dumbbell Alternating Front Raise 12-15 reps, 3 sets

Follow Candice on twitter @icandylewis and become a fan on Facebook. Check out some of her contest photos here.

Cover girl, Dianna Dahlgren joins our “Hardbody Road to The Olympia” series. The California girl has risen to the top of the bikini ranks and is looking to remain there at this year’s Olympia. Dianna was third at the Olympia last year and is gunning for the number one spot. She checks in with us four weeks out from the show and shares what’s different this year. See what she had to say.

A COMPETITOR’S LIFE
4 weeks out
By Dianna Dahlgren

HELLLLLOOOOO, great to be back on HardBody! So we are about 4 weeks out from the Bikini Olympia and I am soooo excited! This year my prep is different being that my comfort levels have done a complete 180 turn! To have the best success day in and day out through this last bit of prep I decided to pack up and head out to Arizona where I live, breath, eat, sleep, train at AZ Pro Physiques with my most amazing trainer Damian Segovia! I feel like I’ve never had a 100% solid prep because there were so many distractions back in California, so I know in my heart this is what’s best for the time being to be out here in Arizona where I get to hang out with my fitness friends as we all prepare for shows! Having people around me who do the same things and live a very similar lifestyle makes me feel normal again. No longer do I feel ‘odd’ for having all the tupperwares and protein powders with me. I now know the difference in prepping for shows where you have no one around you doing what you do and having everyone around you doing what you do. The change up is amazing! My goals right now in prep are to stay busy! I get distracted too easily, so things I do to stay focused is writing on my mirror, goals, sayings, desires, etc, write them on the bathroom mirror so every morning and night you wake up and BAM! goals, goals, goals!!!! Makes me want to get my ass up, out the door and conquer the day!!!!

For this week, these are they things I am focusing on! I will check in with you all next week with an update and renew my weekly goals!

Talk to you soon!!! 4 WEEKS, LETS DO IT!!!!!

xo, DD

Follow Dianna on twitter @diannadahlgren and become a fan on Facebook. Check out photos from Dianna’s competitions here.

The defending Ms. Bikini Olympia Champ, Nicole Nagrani joins us to share her Hardbody Road To The Olympia. Nicole is one of the few women who has competed in each Bikini Olympia. She was third in 2010 and took top honors last year. After finishing third at the 2012 Bikini International she regrouped, refocused and won the Tampa Pro. She’s looking to carry that momentum into Vegas next month. Check out what the champ had to share in her first installment of “A Competitor’s Life”.

A COMPETITOR’S LIFE
4 weeks out
By Nicole Nagrani

Wow, here we are about 4 weeks out from the 3rd Bikini Olympia! I really can’t believe this year will be the third time I’ve been honored with gracing the Olympia stage! As a child when I would watch the Olympia on tv every year with my parents and never dreamed that I would be on the stage, yet alone crowned Ms. Bikini Olympia in 2011.

Now that I have earned the title of Ms. Bikini Olympia, it’s time to come back in 2012 and defend my title! This makes prepping for this show a lot different because I have earned the top spot already.  Three weeks ago I competed in the Tampa Pro where I placed first!!! I thought this was a good idea to get my head on straight and gain some momentum coming into the Olympia. By getting in competition shape a few weeks out from the Olympia and being able to critique my pictures, I can see what I need to improve and have time to do so. I also brought a different package to the stage in Tampa and it seemed to get a lot of positive feedback. This package is a lot more mature. I turn 21 this year, and Ive noticed that not only has my body matured, but also I have as a person. This becomes evident through my posing primarily because posing in the Bikini division is such a good indicator of the personality of that individual. I am a lot more confident, a lot wiser, and I have a greater appreciation for all that I have accomplished. Every time I take the stage, I approach the situation differently. I used to be so nervous, even though its such an enjoyable experience. Now I’ve learned to take everything in and enjoy every second of being in a competition. I think a lot of competitors tend to get lost in all of the craziness of prepping for a show, and especially on the day of the show. If they learned to not make everything such a big deal, just treat the prep like a lifestyle, it all becomes a lot more enjoyable. When youre not so consumed in being so uptight and nervous, it’s a lot easier to take note of everything going on and allows you to enjoy the journey. The journey to a show is an experience that not a lot of people will ever know the feeling of because it takes an exceptional individual to withstand weeks of harsh training, dieting, and the mental fatigue of constantly trying to improve. So make sure to live it up and not let it pass you by.

Coming off the Arnold with a third place finish after winning the Olympia has definitely given me some motivation to put 150% effort into prepping for this years Olympia. People always ask if I was disappointed with the outcome of the Arnold and my answer is ABSOLUTELY NOT. First off, I’m competing in the most prestigious shows in the world, the Arnold and the Olympia, next to the most beautiful women with the most incredible bodies…. It wouldn’t matter if I placed dead last!  On the other hand, I was able to take the critique from that show, learn from it, and improve. If you are willing to take steps toward improvement and never settle for what you may think is your best, then you become a winner in my eyes. Striving for perfection, which is generally unattainable, is not easy. So the perseverance, dedication, and motivation that fuels the passion to better one self are all characteristics that make you a better person. I am a better person in all aspects of my life because I compete. I am a stronger woman with high expectations for myself because I have set goals for myself to be the best I can be. This all stems from the goal of IMPROVEMENT.

With that being said, I will hope to improve my physique, my posing, and myself on the road to this years 2012 Olympia. GAME ON!

CHAMPION SHOULDER WORKOUT
Here’s a good shoulder workout that’s aided in my improvement off season…

The key to obtaining the result you want, is training according to your desired “look”. If you want to put on size, lift heavier and do less reps. If you want to lean up, grab waits that you can do lots of reps with but aren’t to easy to lift. You also have to find out what kind of training works for YOU! Experimenting is one of the most time consuming and annoying things to do when you want result right away, but when you find out what works best for your body type its well worth it.

In my case, I tend to lift a little heavier to put on size on my upper body. I’ll grab the 20 lb dumbbells instead of the 10 lb.

Remember ladies
It’s harder to put on muscle than you think! 5lb dumbbells wont do the trick, and lifting heavy will not turn you into a monster

I generally allow for 30 seconds of rest in between sets. That way, I’m not wasting time, my metabolic rate is elevated, but I’m not burning out too quickly. I try to go up in weight.

SETS X REPS – EXERCISE
5X 12 Arnolds
5X 15 Shoulder Press
5X 12 lateral raise
5 X 12 rear lateral raise

See photos of Nicole here. Follow Nicole on twitter @nicolenagrani and become a fan on Facebook.