2014 Olympia Qualification Series By The Numbers

The IFBB Pro League introduced the Olympia Qualification Series, a points-based system in 2012. The system was designed to help determine who would qualify for the Olympia in each of the IFBB Pro League divisions. The way it works is pretty simple. The winner of each contest is qualified for the Olympia and no points are rewarded. The competitors who finish in second through fifth place receive points for their placings. The points are accumulated throughout the year and after the final qualifying event, the five competitors with the most points are qualified to compete in the Olympia.



Some divisions are a little more interesting to follow than others and in many cases will come down to the final show to determine who gets in or not. There are only a few shows remaining on the schedule before this year’s Olympia and there are a few divisions and competitors who are a lock for a qualification based on point totals and remaining shows. Let’s break each of the women’s division down by the numbers.

The following women are already qualified to compete. This doesn’t mean that each woman WILL compete, but rather they are QUALIFIED to compete.

Adela Garcia
Oksana Grishinaa
Tanji Johnson
Myriam Capes
Bethany Cisternino
Marta Aquiar
Fiona Harris

The Pro Fitness is pretty close to being determined. There’s just one pro show remaining on the schedule (Tampa Pro) for the women to qualify. The winner gets in which means we’ll likely see one more woman added by way of a victory. That is unless one of the above women already qualified competes and wins. I can’t see any of the women listed about entering the show simply because they’ll be focused on the Olympia. Mathematically four women are a lock for the Olympia based on their point totals.

Regiane Da Silva from Germany will take top honors in the point series with 18. No one can come close to knocking her out of a spot. She’s in. Next up is Danielle Ruban from Canada. She too is in after a second place finish at the Chicago Pro. While technically she could drop out of the second place spot she wouldn’t fall out of the top five. She’s a lock with 12 points. Currently sitting in third place with 9 points, Arizona’s Whitney Jones is in. She too could drop from the third place spot but not enough to be bumped out of the top five. Veteran Trish Warren is also mathematically in with 8 points. Only one person could drop her down in points but that would still give her a high enough total to be in the top five.

Amanda Hatfield is currently in the fifth, and final, spot but her five points aren’t a lock for a qualification. There’s a few scenarios that could play out where she gets bumped out of the top five or ties for fifth. Somkina Liudmila could snag a qualification if she places in the top three at the Tampa Pro, fourth would tie her with Amanda. Ryall Graber who was in last year’s Olympia is on the bubble with two points. She’ll need to win or get second to qualify. Third place would tie her with Hatfield, assuming Hatfield didn’t pick up any points in Tampa. The same scenario plays out for Kizzy Vaines as she sits with two points as well. Long shots but not impossible are Ashley Sebera, Vanda Hadarean and Tiffany Chandler, each with one point.

Regiane Da Silva – 18
Danielle Ruban – 12
Whitney Jones – 9
Trish Warren – 8
Amanda Hatfield – 5
Somkina Liudmila – 3
Ryall Graber – 2
Kizzy Vaines – 2
Ashley Sebera – 1
Vanda Hadarean – 1
Tiffany Chandler – 1

The following women are already qualified to compete. This doesn’t mean that each woman WILL compete, but rather they are QUALIFIED to compete.

Iris Kyle
Alina Popa
Debi Laszewski
Yaxeni Oriquen-Garcia
Brigita Brezovac
Simone Oliveira
Anne Freitas
Rita Bello

There’s one remaining opportunity for the female bodybuilders to qualify. The last show on the schedule before the Olympia is the Tampa Pro held on August 8-9, 2014. The point totals are too close to call a Point Series winner but mathematically Margie Martin and Christine Envall will both be in with six points. Even if they don’t collect any more points in Tampa, the six points will be enough to keep them in the top five. After that it’s a dog fight to make it in. Alana Shipp and Lisa Giesbrecht both have five points and while it should be enough to keep them in the top five, it’s not a guarantee. Virgina Sanchez is right on the bubble in the fifth spot with three points. Tonia Moore, Juanita Blaino are currently on the outside looking in with two points and Emery Miller has one point. Tampa will be one to watch to see who ends up in the top spots.

Margie Martin – 6
Christine Envall – 6
Alana Shipp – 5
Lisa Giesbrecht – 5
Virginia Sanchez – 3
Tonia Moore – 2
Juanita Blaino – 2
Emery Miller – 1

The following women are already qualified to compete. This doesn’t mean that each woman WILL compete, but rather they are QUALIFIED to compete.

Nicole Wilkins
Erin Stern
Candice Keene
Heather Dees
Mallory Haldeman
Camala Rodrigues
Alicia Coates
Candice Lewis
Jessica Graham
Dana Ambrose
Natalia Revajova Lenartova
Ann Titone
Zsuzsanna Toldi
Gennifer Strobo
Cydney Gillon

There are three shows left for the IFBB Figure pros and there are too many scenarios that could play out. The Tournament of Champions, Tampa Pro and the Tahoe Pro are the three remaining qualifying shows. Allison Frahn has a comfortable lead but not a lock. She’ll likely be in the Olympia via points but look for her to compete in one of the remaining shows, likely the Tahoe Pro. Krista Dunn and Andrea Calhoun are in the top three with ten points each. They are in a good spot but again not a sure thing they will get in given the point totals.

Allison Frahn – 15
Krista Dunn – 10
Andrea Calhoun – 10
Sasha Brown – 8
Julie Mayer – 7
Laurie Green – 7
Monica Labriola – 6
Amanda Doherty – 6
Brooke Erickson – 4
Andrea Cantone – 4
Kati Alander – 4
Wendy Fortino – 4
Francine Sablan – 3
Ava Cowan – 3
Natalie Waples – 3
Jessica Canty – 3
Louise Rogers – 3
Beckie Boddie – 3
Latorya Watts – 3
Bojana Vasiljevic – 3

The following women are already qualified to compete. This doesn’t mean that each woman WILL compete, but rather they are QUALIFIED to compete.

Ashley Kaltwasser
Yeshaira Robles
Stacey Alexander
Nathalia Melo
India Paulino
Lacey DeLuca
Vladmiria Krasova
Jennifer Andrews
Narmin Assria
Amanda Latona
Taylor Methany Bentson
Crystal Matthews
Christie Marquez
Sarah LeBlanc
Noy Alexander
Janet Layug
Sandi Forsythe
Christina Strom Fjaere
Jenee Leger
Angela Marquez

There are five more qualifying events for the Pro Bikini division. That makes things far too complicated to call at this point. As we’ve seen the placings with bikini shows are anything but predictable. If the Olympia were next week we’d see Stephanie Mahoe, Jessica Arevalo, Dayna Maleton, Kelsie Clark & Nicola Weiterova in the show. If I was a gambler, I’d bet the top five changes from this. It will be tough for anyone to finish ahead of Stephanie Mahoe and Jessica Arevalo but mathematically possible.

Stephanie Mahoe – 19
Jessica Arevalo – 17
Dayna Maleton – 13
Kelsie Clark – 12
Nicola Weiterova – 11
Tawna Eubanks – 8
Anna Virmajoki – 7
Callie Bundy – 5

The following women are already qualified to compete. This doesn’t mean that each woman WILL compete, but rather they are QUALIFIED to compete.

Dana Linn Bailey
Tycie Coppett
Sara Hurrle
Toni West
Patricia Mello
Sabrina Taylor
Jennifer Robinson
Frances Mendez
Nathalie Falk
Juliana Malacarne
Samantha Hill
Mindi O’Brien
Tamee Marie
Leila Thompson

There are three qualifying events remaining for the IFBB Pro Women’s Physique competitors. The San Jose Pro, Golden State Pro and the Tampa Pro will determine who finishes in the top spots. Currently sitting in the top five spots are Rachel Baker, Olga Beliakova, Roxie Beckles, Jackyln Sutton-Abrams and Sandra Lombardo. Several more women could move up into the top five after the next events. This division’s top spots will likely come down to the final show in Tampa.

Rachel Baker – 11
Olga Beliakova – 8
Roxie Beckles – 7
Jacklyn Sutton-Abrams – 7
Sandra Lombardo – 7
Danielle Reardon – 6
Shawna Pringle – 6
Karin Nascimento – 6
Venus Nguyen – 5
Ericka Blockman – 5
Fabiola Boulanger – 5
Leonie Rose – 5
Mascha Tieken – 5


Division point totals provided by IFBBpro.com.

Heather Dees Sits Out 2014 Figure Olympia

Salt Lake City’s brightest IFBB Pro Heather Dees has been one of the most consistent Figure competitors over the past three years. That was the case until the 2014 tNew York Pro where she finished a career low, 14th.

heather dees olympia

Heather turned pro at the 2010 NPC Nationals and since then has competed in 17 pro shows. She’s been the runner-up in seven of those shows and been in the winner’s circle twice. She’s finished second at the 2013 and 2014 Figure International in Columbus, Ohio and was the runner-up at this year’s Australian Pro. The past two year’s Heather has finished in fourth place at the Olympia. You get the point, she’s a viable threat to the top five in every competition she enters. Until the 2014 New York Pro.

At last month’s New York Pro she wasn’t just off her best by a little. She was way off. Clearly something didn’t go right with her prep and she knew it. You could tell from the moment she stepped on stage this wasn’t the look the judges and fans have come to expect from her. It was obvious it wasn’t a look she was comfortable presenting.

Last weekend, Heather announced in an interview that she will be sitting out the 2014 Figure Olympia. Heather cited her health as a main concern and went on to share this will be her first offseason in four years. When it came to sitting out the Olympia she says, “It was definitely a hard decision.” Heather appears relieved by the upcoming break and understandably so. In the interview, she addressed being off the mark in New York and took ownership of not being at her best. Something many competitors fail to do and typically blame everyone but themselves.

Heather sitting out the Olympia definitely changes the landscape of this year’s Figure competition. While not confirmed, she’s likely the third woman from last year’s top six who will not be back this year. Two-time Olympia champ Erin Stern appears to be unofficially retired and fifth place finisher Mallory Haldeman will not be competing.

Keep up with Heather Dees on Facebook and Twitter to see what she’s up to in her offseason.

2014 Olympia Will Be Televised on NBC Sports

Great news for Bodybuilding and Fitness fans! The 2014 Olympia contest will be shown on television. Something that hasn’t happened in THIRTY YEARS! American Media, Inc. and NBC Sports Group announced plans for two 90-minute televised features of the 50th Olympia. The specials will air on October 18 at 1:30pm EST and the second will be shown on October 25 at 5:30pm EST. The Olympia will be webcast live online at bodybuilding.com and will not air live on NBC Sports. The telecast will highlight a variety of aspects from the Olympia weekend and the main focus will likely be on the Mr. Olympia competition.

Olympia on TV

American Media, Inc. (AMI) and NBC Sports Group today announced a partnership to televise the 2014 Mr. Olympia contest on NBCSN. The partnership will feature two 90-minute telecasts of the 50th annual Mr. Olympia where three-time champion Phil Heath will defend his title at Orleans Arena in Las Vegas.

“We are pleased to partner with NBC Sports Group to bring the excitement of the 2014 Mr. Olympia, and all of the events of Olympia Weekend, to a national television audience,” said AMI Chairman, President, and CEO David J. Pecker. “The Olympia Weekend is an extraordinary event that underscores the passion and commitment that every competitor brings to the stage, and the exhilaration of the more than forty thousand spectators that will attend this year’s event.”

The partnership brings the Mr. Olympia back to TV for the first time since 1984, when Lee Haney won his first of eight titles. NBCSN will televise two 90-minute specials around the event, the first on October 18 at 1:30 p.m. ET and the second on October 25 at 5:30 pm ET.

“We look forward to bringing the bodybuilding world’s most prestigious event back to television for its 50th annual contest,” said Lou Ferrer, Director, Programming Acquisitions, NBC Sports Group.

Each telecast will highlight various aspects of the Mr. Olympia competition, featuring some of the sport’s biggest stars including Kai Greene, Dennis Wolf, Branch Warren, and Mamdouh “Big Ramy” Elssbiay as they attempt to wrest the coveted title from defending champion Phil Heath. One of the most notable winners of the contest was a young Austrian bodybuilder named Arnold Schwarzenegger who was named Mr. Olympia in 1970 at 23 years-old. Schwarzenegger was the youngest competitor to claim the title, and went on to win seven titles in total (1970-1975, 1980).

“It is a great opportunity to have this year’s Olympia Weekend broadcast on NBCSN, exposing the sport to an even broader audience who will see what bodybuilding and fitness are all about and getting an up-close view of the larger-than-life personalities,” said Jim Manion IFBB Professional League President. “Not only will this help raise the sport to new heights by showcasing the hard work and passion of today’s superstars like reigning and three-time Mr. Olympia Phil Heath, number one challenger Kai Greene, Dennis Wolf, and Shawn Rhoden, it may even inspire a future Mr. Olympia.”

In addition to crowning Mr. Olympia, the telecasts will also showcase how the Mr. Olympia competition has grown from its humble beginnings in 1965 into a four-day exposition featuring the Fitness, Figure, and Bikini Olympia contests, men’s and women’s physique contests, and several other activities and events. Last year, more than 40,000 people passed through the doors for The Mr. Olympia Fitness and Performance Weekend.

The 2014 Mr. Olympia Fitness and Performance weekend takes place September 18-21 at the Orleans Arena in Las Vegas, NV. Tickets are available now at mrolympia.com or by calling 888-234-2334.

For Listings and the NBCSN Channel Finder, visit http://www.nbcsports.com/tv-listings.

About NBCSN:
NBCSN, part of the NBC Sports Group, is dedicated to serving passionate sports fans. Now in more than 85 million homes, the Emmy Award-winning network is the cable television home of the Summer and Winter Olympics, National Hockey League (NHL), Premier League, Formula One, Major League Soccer (MLS), IndyCar, Tour de France, the 34th America’s Cup, and beginning in 2015, NASCAR. In addition, NBCSN features college football, college basketball, college hockey, cycling, outdoor programming, horse racing surrounding the Triple Crown and Breeders’ Cup, Fight Night boxing, Ironman, the Dew Tour and USA Sevens Rugby. The network is also home to original programs such as Costas Tonight, NFL Turning Point, Pro Football Talk, The Dan Patrick Show, Sports Dash with Yahoo! Sports and NASCAR America. NBCSN is distributed via cable systems and satellite operators throughout the United States.

Updates to The 2014 Olympia Qualification Series

The 2013 Olympia may have just come to a close but it’s time to start looking towards next year’s event. Competitors will accumulate points from now until the 2014 event based on how they place. The shows are broken down into tiers and each tier is assigned a different point total for finishing in the top five. There are some changes as to the different tiers but on thing that hasn’t changed is the win and your in position.


PITTSBURGH, PENNSYLVANIA, October 2, 2013 – The IFBB Professional League, in conjunction with Joe Weider’s Olympia Fitness & Performance Weekend, announces the 2014 Olympia Qualification Series, a points-based system that determines qualifiers for all eight Olympia divisions.

The Olympia Qualification Series awards points to competitors placing 2nd to 5th at Pro League events. At the end of the Olympia qualifying season, the five competitors with the highest point totals in the Olympia Qualification Series qualify to compete at the Olympia.

Since the winner of each competition automatically qualifies, no points are awarded for first
place. Additionally, competitors placing in the top 5 at the Olympia automatically qualify for the
following year.

Points and qualifications in the 2014 Olympia Qualification Series are awarded as follows:

2nd – 8 Points
3rd – 7 Points
4th – 6 Points
5th – 5 Points

2nd – 6 Points
3rd – 5 Points
4th – 4 Points
5th – 3 Points

2nd – 5 Points
3rd – 4 Points
4th – 3 Points
5th – 2 Points

2nd – 4 Points
3rd – 3 Points
4th – 2 Points
5th – 1 Point

To view the Olympia Qualification Series standings, as well as the current qualifiers
for Olympia Weekend, visit www.ifbbpro.com, www.mrolympia.com or www.npcnewsonline.com.

Questions regarding the Olympia Qualification Series may be directed to the Joe Weider’s Olympia Fitness & Performance Weekend office at rchang@weiderpub.com.

Nicole Wilkins Seeks Redemption at The Olympia

Nicole Wilkins has positioned herself as one of the leading ladies in the IFBB Pro Figure division. She’s won the Arnold three times and the Olympia twice. Many pundits say you’re only as good as your last show and that may be true for some but don’t label Wilkins with that cliché.  She’s coming off a third place finish at the New York Pro (her lowest placing since 2009) but if you’ve followed her training and online updates since that dreary May Day, you know she’s on a path of redemption.


Nicole has switched things up heading into this year’s Olympia contest. She’s switched trainers, which is always challenging for any competitor. Competitors build lasting relationships with their coach/trainer over the years and changing that can often get them out of their comfort zone, in a good way. Change is often necessary but uncomfortable.

If you follow the world of Figure you’ve seen Nicole a bit uncomfortable on stage lately. When she’s not on point her confidence and demeanor changes on stage. Don’t bet on seeing that look next week at the 10th annual Figure Olympia. Nicole is determined, focused and on track to reclaim the title she’s held twice before.

FitnessRX for Women will be following Nicole in a five part video series as she heads into her 6th Olympia. She talks about changes she’s made and how she’s bringing a new physique to the stage. The video series will give fans a look at some of what is in store for the redefined Nicole.

View photos of Nicole from various shows throughout here career here. Follow this series and more with Nicole on FitnessRxWomen.com.

2013 Figure Olympia Preview, Poll and Predictions

We’re one week away from the 10th annual Figure Olympia in Las Vegas, Nevada. The event has been won by five different women with two of the champions back looking for another win. Erin Stern will be back to defend her title and will be looking for her third Olympia crown. Nicole Wilkins is determined to bounce back from a string of lackluster showings to win her third Olympia title. Erin and Nicole have gone back and forth for the top spot since 2009.


Jennifer Gates was victorious in 2008 and before that Jenny Lynn held the title for two years in a row. The inaugural champ, Davana Medina won the Figure Olympia title in 2003, 2004 and 2005. We could see a 6th title holder but it will be a hard fought battle to defeat Wilkins or Stern.

Candice Keene has been on a winning path this year defeating Stern at the Figure International and Wilkins at the New York Pro. She poses the most likely threat to disrupt the duo. You can’t rule out Mallory Haldeman, Candice Lewis and Heather Dees at making a run for the title as well.  That’s not to say that any one of the 18 competitors in this year’s show couldn’t crack the top six but based on prior shows these women are the most likely to be in the mix. Many women are coming off wins but when you break down the big shows, you find it’s a whole different animal.

Read the complete preview on all the competitors and the top six predictions.

Who do YOU think will win the 2013 Figure Olympia? Cast your vote below and share the poll with your friends so they can vote as well. Powered by BSN.



For more information on the Olympia visit MrOlympia.com. Use the hashtag #olympia for all your social media posts. Follow us on Facebook, Instagram and twitter @hardbodynews.

2013 Bikini Olympia Poll, Preview & Predictions

The 2013 Bikini Olympia will take place for the fourth time in Las Vegas, Nevada. Three different champions have been crowned but will history repeat itself? Four of the top six from 2012 will not be in this year’s line-up which leave the door wide open for the hungry field of competitors.

The 2011 champ and last year’s runner-up, Nicole Nagrani has opted out to focus on her education. It’s the first time she hasn’t been in the line-up since the inaugural Bikini Olympia in 2010. It’s worth noting because not only did she win the title in 2011 but she’s been in the top spots every year since the show’s inception. Dianna Dahlgren announced she was hanging up her heels earlier this year. Jaime Baird has decided not to compete and will sit out the big show for the first time as well. The first Bikini Olympia champ, Sonia Gonzales is expecting her first child.

Who will step up into the top six. There are some likely veterans who will contend for the top spots but there are also a few rookies who could shake things up. Ashley Kaltwasser and Courtney King have been on the fast track to the top this season. Don’t rule out Yeshaira Robles and Justine Munro to make their presence known next week. The field of 22 will all be gunning for that number one spot.

Read the complete preview on all the competitors and a few fun predictions here.

Vote for you want to see win the 2013 Bikini Olympia. Powered by BSN.



For more information on the Olympia visit MrOlympia.com. Use the hashtag #olympia for all your social media posts. Follow us on Facebook, Instagram and twitter @hardbodynews.

2013 Olympia Competitor Lists

The 2013 Olympia will be held in Las Vegas, Nevada on September 26-29th. The lists are out and while some qualified for the big show not all will be competing. The official competitor lists with the 131 competitors who are in the event can be found below.


Notables not competing on the women’s front are Tina Durkin in Fitness. Tina was third last year but due to an injury she’ll be sitting this one out en route to a recovery.

2013 Fitness Olympia Competitors (14)
1. Michelle Blank
2. Myriam Capes
3. Bethany Cisternino
4. Regiane Da Silva
5. Nicole Duncan
6. Ryall Graber-Vasani
7. Oksana Grishina
8. Fiona Harris
9. Tanji Johnson
10. Whitney Jones
11. Diana Monteiro
12. Natalie Planes
13. Trish Warren
14. Adela Garcia

The Bikini division might have the biggest shake up in terms of top competitors sitting out this year for various reasons. Four of the top six from 2012 will not be back this year. Last year’s runner-up and the 2011 champ, Nicole Nagrani will not be in the line-up for the first time since its inception. She opted out to focus on her education, Dianna Dahlgren announced her retirement at the end of last year. Jaime Baird has decided not to compete and Sonia Gonzales is expecting her first child.

2013 Bikini Olympia Competitors (22)
1. Stacey Alexander
2. Gigi Amurao
3. Jennifer Andrews
4. Jessica Arevalo
5. Narmin Assria
6. Tiffany Boydston
7. Michelle Brannan
8. Candice Conroy
9. Lacey Deluca
10. Tawna Eubanks
11. Ashley Kaltwasser
12. Courtney King
13. Vladimira Krasova
14. Amanda Latona
15. Ashley LeBlanc
16. Polliana Moss
17. Justine Munro
18. Noemi Olah
19. India Paulino
20. Yeshaira Robles
21. Anna Virmajoki
22. Nathalia Melo

2013 Ms. Olympia Competitors (13)
1. Jennifer Abshire
2. Rita Bello
3. Juanita Blaino
4. Brigita Brezovac
5. Tina Chandler
6. Anne Freitas
7. Monique Jones
8. Tammy Jones
9. Debi Laszewski
10. Cathy LeFrancois
11. Yaxeni Oriquen-Garcia
12. Alina Popa
13. Iris Kyle

2013 Women’s Physique Olympia Showdown (16)
1. Dana Linn Bailey
2. Tycie Coppett
3. Valerie Gangi
4. Karin Hobbs
5. Sara Hurrle
6. Julianna Malacarne
7. Tamee Marie
8. Patricia Mello
9. Karina Nascimento
10. Venus Nguyen
11. Mindi O’Brien
12. Jamie Pinder
13. Jillian Reville
14. Mikaila Soto
15. Sabrina Taylor
16. Toni West

2013 Figure Olympia (18)
1. Kati Alander
2. Dana Ambrose
3. Swann Cardot
4. Heather Dees
5. Allison Frahn
6. Mallory Haldeman
7. Candice John
8. Candice Keene
9. Candice Lewis
10. Kamla Macko
11. Camala Rodriquez
12. Kim Sheppard
13. Genn Strobo
14. Alea Suarez
15. Ann Titone
16. Natalie Waples
17. Nicole Wilkins
18. Erin Stern

2013 Men’s Physique Olympia Showdown (16)
1. Matthew Acton
2. Michael Anderson
3. Tyler Anderson
4. Anton Antipov
5. Jeremy Buendia
6. Alex Carneiro
7. Matt Christianer
8. Steve Cook
9. Sadik Hadzovic
10. Stephen Mass
11. John Nguyen
12. Jason Poston
13. Jeff Seid
14. William Sillivan
15. Mark Anthony Wingson
16. Tory Woodward

2013 212 Olympia Showdown (12)
1. Sami Al Haddad
2. Troy Alves
3. Al Auguste
4. Guy Cisternino
5. Eduardo Correa
6. Mark Dugdale
7. Kevin English
8. David Henry
9. Tricky Jackson
10. Raul Carrasco Jimenez
11. Jose Raymond
12. James Flex Lewis

2013 Mr. Olympia (20)
1. Baitollah Abbaspour
2. Lionel Beyeke
3. Evan Centopani
4. Brandon Curry
5. Jay Cutler
6. Mamdouh Elssbiay “Big Ramy”
7. Toney Freeman
8. Kai Greene
9. Phil Heath
10. Dexter Jackson
11. Johnnie Jackson
12. Steve Kuclo
13. Victor Martinez
14. Cedric McMillan
15. Essa Obaid
16. Robert Piotrkowicz
17. Shawn Rhoden
18. Branch Warren
19. Roelly Winklaar
20. Dennis Wolf

For more information on the Olympia visit MrOlympia.com. Use the hashtag #olympia for all your social media posts. Follow us on Facebook, Instagram and twitter @hardbodynews.

Olympia Interview with India Paulino

India Paulino has found a winning look and already has the Bikini International crown to her credit this year. Now she has her sights on the biggest show of them all… the Olympia. David Robson from Bodybuilding.com caught up with the Floridian to gain some insight into her contest prep.


Paulino tells Robson that she’s put her career as a police officer on hold and that she’s been traveling quite a bit. When it comes to food prep, India shares that she eats “a little less food” for a contest and has adapted clean eating as a lifestyle.  India goes on to say, “As far as training for a show, I would say I’m intense.” You learn about her favorite BSN supplements, what she’s been training since the Arnold and more.

Read the entire Olympia Interview with India Paulino here.

You can meet India at this year’s Olympia Expo where she’ll be working the BSN booth and of course catch her on stage as she attempts to dethrone Nathalia Melo for the Bikini Olympia title. Follow all the coverage on social media with the hashtag #olympia.

2013 Olympia Facts & Figures

The 2013 Olympia will be held in less than two weeks! Over 100 of the world’s buffest men and women have qualified to compete in what many call the “Super Bowl” of Bodybuilding. The event attracts thousands of fans from across the globe and continues to grow every year. The event will be held in Las Vegas, Nevada on September 26-29, 2013. For more info on the Olympia visit MrOlympia.com.



The Hardbody Facts & Figures:
• 49th Olympia

• $1 million dollars in prize money

• 8 Different Titles / 8 Divisions

• 131 – Total number of Competitors in the 2013 Olympia

• 64% of the total line-up are women

• 24% of the total prize money will go to the women

• 83 Women Total – Competitor Numbers by Divisions

  • 18 – Figure
  • 14 – Fitness
  • 22 – Bikini
  • 13 – Women’s Bodybuilding
  • 16 – Women’s Physique

• Total Olympia Prize Money for the Women: $240,000

  • Ms. Olympia: $60,000
  • Fitness: $60,000
  • Figure: $60,000
  • Bikini: $40,000
  • Women’s Physique Showdown: $20,000

• 36% of the total lineup are Men

• 76% of the Prize Money will go to the men

• 48 Men Total – Competitor numbers by division

  • 20 – Mr. Olympia
  • 12 – 212
  • 16 – Men’s Physique

• Total Olympia Prize Money for the Men: $760,000

  • Mr. Olympia: $675,000
  • 212 Showdown: $65,000
  • Men’s Physique Showdown: $20,000

• 8 -  Most Olympia titles – Tie – Lenda Murray, Iris Kyle, Lee Haney & Ronnie Coleman

• 4th Year for the Bikini Olympia – a new winner each year

• Sonia Gonzalez was the first Bikini Olympia winner – she will not compete this year. She’s expecting her first child.

• 1st – This will be the first Women’s and Men’s Physique Showdowns

• 7 – Most Fitness Olympia wins – Adela Garcia

• 10th Anniversary for Figure Olympia – 5 women have won the title

Use #olympia for all your social media content, this includes twitter, facebook, instagram and others.  Visit us on Facebook.com/hardbodynews and follow us on twitter at hardbodynews.


2013 Olympia Prize Money Reaches One Million Dollars

The 2013 Olympia continues to be the most anticipated event in bodybuilding and fitness. Event organizers shared an update to the prize money and it’s reached a whopping one million dollars. Previously we shared that the Olympia total purse had been increased to nearly one million but now it’s reached the milestone. The additions come to the men’s bodybuilding events and both the men and women’s physique divisions. Exciting news for the women who will be competing in the inaugural Women’s Physique Showdown.



Joe Weider’s Olympia Fitness and Performance Weekend has reached a milestone-correction, a million dollar milestone. Yes, bodybuilding’s biggest weekend has hit the $1,000,000 mark, making Olympia Weekend’s total prize money figure the richest in the industry-by a country mile! Check out the increases in total prize money per division: Mr. Olympia has jumped from $650,000 to $675,000; the Olympia 212 Showdown has grown from $40,000 to $65,000; and the inaugural Olympia Men’s and Women’s Physique Showdowns kick in $20,000 a piece, and those figures combined with the other divisions add up to one million dollars in total prize money.

For years, the goal was to reach one million dollars by the 50th anniversary of Olympia Weekend, which would have been 2014. But thanks to the hard work and combined efforts of American Media Inc. and its CEO and chairman David J. Pecker, the IFBB Professional League and its president Jim Manion, and title sponsor Ultimate Nutrition, presenting sponsor Bodybuilding.com, and other valued sponsors, Joe and Ben Weider’s lifelong dream has become reality-ahead of schedule. And let’s not forget the folks who really made this possible, the fans.

“Without the fans none of this would have happened,” Manion said. “Whether you’re a fan who attends year after year, a fan who can only make a special trip once in a while, or a first-time fan, it’s because of your support of the event and the sport, that Olympia Weekend has been getting bigger every year and I know that with all the exciting things happening in the industry, it will continue growing in the coming years. The sky’s the limit.”

Ultimate Nutrition presents the 2013 IFBB Joe Weider’s Olympia Fitness and Performance Weekend, brought to you by Bodybuilding.com, September 26-29 in Las Vegas, Nevada. Get your tickets now at www.mrolympia.com.

Mr. Olympia: $675,000
212 Showdown: $65,000
Ms. Olympia: $60,000
Fitness Olympia: $60,000
Figure Olympia: $60,000
Bikini Olympia: $40,000
Men’s Physique Showdown: $20,000
Women’s Physique Showdown: $20,000

Total: $1,000,000

2012 Fitness Olympia Review & Results

Adela Garcia has successfully etched herself into history as the most decorated IFBB fitness champion of all-time. She hasn’t been defeated since 2007 and shows no signs of slowing down. Adela beat out a very competitive line-up en route to her seventh Fitness Olympia title in Las Vegas, Nevada. Sixteen women competed in 2012 Fitness Olympia and fans were treated to an amazing display of strength, endurance and flexibility. See photos from the event here.


adela garcia champion olympia

The Hardbody 411:
1. Adela Garcia – Adela was the odds-on favorite heading into the show and with good reason. You have to go all the way back to the 2007 Houston Pro to find a show she hasn’t won. She finished 3rd at that contest but hasn’t lost since. She was sidelined in 2008 by a knee injury but hasn’t let that stop her. Adela’s physique was on point and looked as sharp as ever at this year’s show. She struggled a bit in parts of her routine however her strength moves and endurance throughout were enough in the judges’ eyes to keep her retain her title. Will she be back for her 8th title next year? If I were a gambling man, I’d bet she will.

2. Oksana Grishina – Oksana has become a bit of a fan favorite over the years. She still struggles to find balance with her physique and posing but makes up for it in the routine round. Oksana was in 8th place heading into the final/routine round. She performed beautifully and won the routine portion, which counts for 2/3 of the final score. The performance launched her into the runner-up position.

3. Tina Durkin – Tina brought her best physique and routine to the stage and it paid off. She was at her best in the physique round (where she was second) and she really stepped up her game in the routine round. She looked like she was having fun on stage and you could tell she was confident with what she presented.

4. Myriam Capes – Myriam brought her best physique to date and showed that persistence and patience pays off. She has steadily refined her physique and it’s helped her become a contender in every show she enters. She brought a routine that showcased incredible strength however lacked the high energy, face paced entertainment the judges are drawn to. She did pick up the pace in the second half of the routine and if it was choreographed to be that fast-paced throughout she would have been higher.

5. Tanji Johnson – Tanji has become a bit of wild card in fitness. We never know which Tanji will show up. When she’s in condition and brings high energy to the routine round she’s a contender for the title. When she doesn’t she fades away from the spotlight. She was in good condition for the physique round, not great but good and held her own. She didn’t wow the crowd like she has in previous routines and it was a safe performance. Fans and judges have come to know Tanji to combine strength and dance along with entertainment. It was entertaining but lacked the strength moves judges are looking for.

6. Bethany Cisternino – Bethany has one of the best physiques in the fitness division, she can and has held her own on a figure stage. She brought a great look once again with her physique but didn’t quite match it in the routine rounds. She has the skill set and the ability to nail a top routine. She was in the middle of the pack with the routine round and she slipped to sixth. Bethany has the potential to be in the top three with a little routine refinement.

Others of note:
Ryall Graber-Vasani was the one competitor I thought should have been in the top 6. She brought a nicely conditioned and balanced physique to the 2-piece round. Despite the scores, I thought she had one of the better routines of the night. She had high energy, good strength moves and kept the pace throughout.

Jodi Boam didn’t seem like her usual smiley, upbeat self throughout the weekend. I had a chance to speak with her after the finals and she shared she wasn’t close to her best. She was happy to even make it to the show after suffering a knee injury. Hopefully the injury doesn’t require surgery and we see her back on her game.

Fitness Olympia photos & routine videos here.

2012 Fitness Olympia Results (scorecard below):
1. Adela Garcia
2. Oksana Grishina
3. Tina Durkin
4. Myriam Capes
5. Tanji Johnson
6. Bethany Cisternino
7. Ryall Graber-Vasani
8. Camala Rodriguez
9. Regiane DaSilva
10. Kizzy Vaines
11. Vanda Hadarean
12. Danielle Ruban
13. Jodi Boam
14. Fiona Harris
15. Nicole Duncan
16. Hollie Stewart


Fitness Olympia photos & routine videos here.

2012 Ms Olympia Bodybuilding Results & Review

Thirteen women took the stage and as expected, Iris Kyle left Vegas with her eighth Ms. Olympia title. It was clear from the moment she took the stage that she’d leave the winner. Genetically, Iris is on another level. Debi Laszweski showed her in her best condition and finished in the runner-up position. Yaxeni Oriquen-Garcia was in good condition however seemed to come in a bit lighter than previous shows. She narrowly edged out rising star Alina Popa by one point. Many felt Alina should have been in the mix and compared closer to Debi. Brigita Brezovac rounded out the top five and was just one point behind Alina.

iris kyle wins 8th title

View photos from the 2012 Ms. Olympia here.

2012 Ms. Olympia Results
Las Vegas, NV – September 28, 2012
1. Iris Kyle
2. Debi Laszewski
3. Yaxeni Oriquen
4. Alina Popa
5. Brigita Brezovac
6. Sheila Bleck
7. Monique Jones
8. Anne Luise Freitas
9. Michelle Cummings
10. Sarah Hayes
11. Kim Buck
12. Helle Nielsen
13. Lisa Giesbrecht
2012 scorecard


View photos from the 2012 Ms. Olympia here.

2012 Olympia Weekend: Ms. Olympia Preview

Bodybuilding.com‘s David Robson breaks down the Ms. Olympia Bodybuilding competition. Can anyone beat Iris Kyle? She’s going for her 8th title but it won’t come easy.

2012 Olympia Weekend: Ms. Olympia Preview via Bodybuilding.com
by David Robson

Long-standing dynasties have defined the Ms. Olympia in its 32-year history. From Cory Everson’s initial dominance to Iris Kyle’s recent unbeatable physique, the division has been utterly dominated by a handful of incredible physiques. Kyle looks to tie Lenda Murray as the most decorated women’s bodybuilder of all time at the 2012 Ms. Olympia.

Women’s bodybuilding is entering a new phase in its ongoing transformation, an essential paradigm shift. Super-freaky mass and shredded conditioning doesn’t guarantee podium finishes anymore. Today’s game of assorted shapes and sizes captures audiences and draws into question the evolving definition of “ripped.”

Read the entire preview here.

2012 Figure Olympia: Hardbody Preview & Predictions

The 2012 Figure Olympia has arrived once again. In the nine years of competition at the Olympia, only five champions have been crowned. Two of those champs return to this year’s stage. Can anyone crack the top spots and prevent Erin Stern or Nicole Wilkins from repeating? Check out the breakdown on each competitor (before the Olympia Qualification Series finished) and who could be your leading ladies in this year’s line-up.

2012 olympia

2012 Olympia Weekend: Figure Olympia Preview
via bodybuilding.com
The storyline at this year’s Figure Olympia is the same as last year’s, and the two years before that. Those of you who follow the IFBB Pro Figure division know I’m talking about the match-up of Nicole Wilkins versus Erin Stern.

One of the two has been champ, and the other one runner-up, for three Olympia Weekends running. Is 2012 finally the time someone can shake things up and knock one of the two of them down a peg?

With the seasons Stern and Wilkins have been having, it doesn’t look any more likely than usual.

Read the preview and predictions here.


Inspirational Olympia Photos

Get into the Olympia spirit by taking a look back at some inspiring photos from the 2011 Olympia weekend. Bodybuilding.com has highlighted a variety of images from last year’s big event. Check it out and share your favorite with your friends on Facebok, twitter and pinterest.

Picture Perfect: 20 Inspirational Olympia Shots

Every Olympia, the world’s best physique athletes walk the stage and showcase their hard work. Get ready for the 2012 Olympia with these shots from last year’s competition!


Some of the world’s best will be performing again in Las Vegas.

Hardbody Road To The Olympia: Juliana Daniell’s Juggling Act

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.

atlanta hawks 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!


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

Hardbody Road to The Olympia: Nicole Nagrani Juggles Demanding Schedule

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.


nicole nagrani bikini champion


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.

Hardbody Road To The Olympia: Canadian Fitness Star Fiona Harris

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.


Fiona Harris

Born in:
St. Catharines, Ontario, Canada

Currently Live In:
Welland, Ontario, Canada

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 harris routine

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 harris kiss

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.

Hardbody Road to The Olympia: Erin Stern Motivation

2010 Figure Olympia Champ, Erin Stern recently competed at the Valenti Gold Cup in Sarasota, Florida. She walked away with the win but her work for the year is far from over. Next stop for Erin is the Figure Olympia where she has her sights set on reclaiming the title she once held. What’s the key to reclaiming the crown? For Erin it means staying focused and working on being her best. She wasted no time showing why she’s a champion after her Sarasota win. The next day she was on the track doing work.


As part of our Hardbody Road to the Olympia, we’ll be sharing motivational quotes and images from some of the 2012 competitors. Erin kicks things off and as you can see from the image below, she’s definitely a HARDBODY!

Fitness results are directly proportional with the effort you put into your workouts! So… what’s the best way to achieve the results you want? Get moving!! Whether you’re walking or doing sprints at the track – push yourself!!! There are hundreds of “right” ways to work out 🙂 Train hard, y’all!! – Erin Stern


erin stern get moving motivationClick for larger view. Photo by: Isaac Hinds


Follow Erin on twitter @ErinFast and like her facebook fan page at https://www.facebook.com/FitErin.

Hardbody Road To The Olympia: Nathalia Melo “Listen to Your Body”

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.

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.

2012 Bikini Olympia Preview & Predictions

This year will mark the third time that the Bikini Olympia has been part of the Olympia weekend. The 2012 contest will be the largest field yet. The inaugural winner, Sonia Gonzales and the defending champion Nicole Nigrani are a both in the line-up. We break down the entire field on bodybuilding.com.

bikini olympia 2012
Check out the predictions at the end of the article. Do you agree or disagree? Post your comments in the field below with who YOU think will win the Olympia.

Hardbody Training: Legs Like Mallory Haldeman

Mallory Haldeman has been lighting things up on stage this year. She took home the overall Figure title at the 2012 NPC JR NATIONALS and has two runner-up finishes as an IFBB Pro. The pair of second place finishes put Mallory in the the Figure Olympia via the Qualification Points Series, not too shabby of a start to a pro career. Mallory has a set of legs that are the envy of many. How does she train her wheels of steel? To fin out we caught up with Mallory’s trainer, IFBB Fitness Pro Tracey Greenwood to get the leg workout she puts Mallory through.

If you want legs like Mallory it takes work, hard work. Give this leg workout a try an let us know how it goes. Get HARDBODY!


3 X 15 Leg Extensions

3 X 15 leg press (feet in “V”)

3 x 20 deep squats standing each foot on a riser

3 x walking lunges (with weights) superset with 30 pop squats

3 x 10 on each side lateral barbell squats stepping over a riser or platform

3 X 15 Lying leg curls

3 X 15 Manual leg curls

3 x 15 DB deadlifts standing on a riser

40 second rest between sets but if you really want to get hardbody drop down and do a set of abs. This workout should take no more than 40-45 minutes.

Mallory Haldeman Leg Training
Mallory Haldeman is A HARDBODY!

Follow Mallory on twitter @MalloryIFBB and find out more on Tracey Greenwood’s training programs at http://traceygreenwood.com.



Jaime Baird Bikini Olympia Interview – “Fitness fuels life success.”

IFBB Bikini Pro Jaime Baird continues to refine her physique and has positioned herself as one of the leading ladies in the division. She will be heading to the Olympia once again this month and as with most competitors plans on bringing her best look to date. Bodybuilding.com caught up with the always professional Jaime for an interview where she talks about a busy schedule, staying focused and more.

Judging by your professional resume, you appear to juggle many interests at once. How do you balance your competitive aspirations with other important areas of your life?
It can definitely be a challenge. However, I feel that fitness has made me more effective in all areas of my life. I like to say: “Fitness fuels life success.” That said, time and energy are limited resources. For me, making good use of the early morning hours is a key to fitting it all in. I accomplish so much between the hours of 5-and-9 a.m. (there are fewer demands on my time early in the morning). Also, I’ve had to become extremely scheduled—accounting for every minute in a day. If I want to add something, I must delete something. So, I’ve had to become comfortable with saying “no” and prioritizing. Although to be honest, I still struggle with both from time to time. Sigh. Please send any tips and tricks my way.

Read the entire interview here.


Bikini Olympia Interview: Sonia Gonzales

Bodybuilding.com‘s David Robinson caught up with 2010 Bikini Olympia champion Sonia Gonzales. Sonia is heading to her third Olympia in hopes for repeating her 2010 finish. She dropped to 5th at last year’s show however has two wins under her heels this year, including the Bikini International. Sonia tells Robinson she’s been working on her glutes and bringing in a rounder booty to the show.


How do you handle the pressure associated with competing in a major event such as the Olympia?
I pray and I know God has put me in this event for a reason; it’s all his plan and that’s truly what I believe. It’s not an accident that I’m there. I believe it’s truly a gift from God.

Where do you feel you will land at the 2012 Olympia, and why? Do you see yourself as a favorite to win?
I am going to bring my best shape ever. Let the best woman win. It’s God’s plan, and he will put me where he thinks I need to be!

Read the entire interview here.

The Final Stretch: Olympia Qualification Series Breakdown

The IFBB PRO League introduced a new “Olympia Qualification Series” in March of this year and now is when things get very interesting. We have three shows remaining for Figure, two for Bikini and one for Fitness. The Women’s Bodybuilding qualifications and field is set. Since this is the first year for the IFBB Women’s Physique division, no points were kept. We’ll see if it’s added next year but that’s a conversation for another time. Let’s review the points-based system and how it works.


You win an IFBB Pro show and you’re in the Olympia. If you’ve already qualified for the Olympia and win a show, there is no “bump down” to second place. The new system awards points to competitors placing in 2 to 5 spots. These points are awarded at all IFBB Pro League competitions. The five competitors with the highest point totals will qualify to compete in the Olympia. No points are awarded for first, since they automatically qualify. Those placing in the top five at the Olympia will automatically qualify for the following year.


2nd – 8 Points
3rd – 7 Points
4th – 6 Points
5th – 5 Points


2nd – 6 Points
3rd – 5 Points
4th – 4 Points
5th – 3 Points

2nd – 5 Points
3rd – 4 Points
4th – 3 Points
5th – 2 Points

2nd – 4 Points
3rd – 3 Points
4th – 2 Points
5th – 1 Point

It’s important to note the tier levels and points. In an event of a tie, it is my understanding the IFBB Pro League will then evaluate the tied competitors and base the tie breaker on highest finished in given show. Example: if to women are tied and Competitor A finished in second at the New York Pro but competitor B finished in 3rd at the Chicago Pro… Competitor A would win the tie breaker by finishing higher.

Let’s start with the easiest one to follow. Fitness currently has 11 women qualified for the Olympia. This weekend’s IFBB Valenti Gold Cup has 9 competitors currently in the line-up. A third of those women are already qualified for the Olympia. Let’s assume those three women finish in the top three spots. That leaves 2 points to one competitor and one to another. Myriam Capes, Camala Rodriquez & Ryall Graber-Vasani are in the Fitness Olympia but will they go 1-2-3 this weekend? That’s the million dollar question and one a few women are hoping doesn’t happen.


1 Ruban, Danielle 7
2 Harris, Fiona 6
3 Hadarean, Vanda 4
3 Vaines, Kizzy 4
5 Ethier, Allison 3
6 Bruce, Sonja 1
6 Frederick, Melissa 1
6 Sutton-Abrams, Jacklyn 1

Danielle Ruban and Fiona Harris are in given their current points. Even if the women below them in point were to snag 4 points, they would still remain in the top five. So let’s put those two aside and breakdown who in the top points are ones to watch. Vanda Hadarean & Kizzy Vaines are tied for the 3 & 4th place positions with 4 points. If either woman finishes in the top five they are pretty much in, not guaranteed but the odds are in their favor. Next is Allison Either sitting in 5th with 3 points. If she can land in the top 5 she should secure her spot. If not she could be on the outside looking in however it’s a long shot that it would happen. Sonja Bruce and Melissa Frederick are not slated to compete. That leaves rookie Jacklyn Sutton-Abrams with one point. If Jacklyn can finish in 3rd or higher she’s in. If she finishes in 4th and ahead of Allison in this show they would tie however Allison would win the tie breaker because she has a 4th place finish at the St. Louis Pro Fitness. Unless someone not listed placings in 2nd or 3rd this will be the scenario for the remaining 3 spots in the Qualification Series.

This one gets a little tougher to breakdown since there are  two shows remaining before the Olympia. The Valenti Gold Cup this weekend and the St. Louis Pro next weekend. The points could change for the Bikini division based on how things play out this weekend but as of current standings here’s what we’re looking at for possible contenders to finish in the top 5 points.


1 Chapman, Jennifer 13
2 Robles, Yeshaira 10
3 Munro, Justine 8
3 Maleton, Dayna 8
3 Matheny, Taylor 8
6 Tribin, Marcela 5

As it stands today Jennifer Chapman and Yeshaira Robles are locks for the Bikini Olympia an I can’t see either of them getting bumped out of the top five. That leaves Justine Munro, Dayna Maleton and Taylor Matheny in a three way tie fore the remaining spots. None of these three are entered in this weekend’s Valenti Gold Cup so their points look to stand at 8 heading into next week’s final show. That leaves Marcela Tribin as the X-factor in the current equation. Marcela is currently in 6th place with 5 points. If she finishes in second or third she would be in the Olympia. The other factor to remember in this equation are the women who are already qualified and in the show. Juliana Daniell and Tianna Ta are both qualified and contender for the top five this weekend. One other scenario that could play out are the rookies in this show. Should they or someone else finish in second this weekend they could set themselves up for an Olympia birth by matching that finish next week in St. Louis… two runner-up finishes would put them at 8 points and give them the nod in the tie-breaker. More to come on this division after this weekend.

This is definitely the most interesting division to follow in the point series with a number of scenarios in play. There are three IFBB Figure shows taking place this weekend. We can rule out The IFBB Nordic Pro as none of the competitors will effect the outcome of the Olympia Qualification Series. Some one new will head to the Olympia but again that won’t change the points because even with 4 points there isn’t another show to move up.


1 Frahn, Allison 8
2 Waples, Natalie 7
2 Reis, Larissa 7
4 Brown, Cheryl 5
4 Cantone, Andrea 5
6 Hart, Aleisha 4
6 Montoya, Tamara 4
6 Sheppard, Kimberly 4
6 Haldeman, Mallory 4
10 Koshman, Tatiana 3

We can take Tamara Montoya out of the equation as she will not be competing this weekend in either show. Currently, Cheryl Brown is tied for fourth however is not slated to compete. This would keep her at 5 points however given the number of women in the top 10 that are competing this weekend, it would most likely not be enough to keep her in the mix. Allison Frahn enters the weekend as the point leader with 8. It looks like it WILL be enough to keep her in the the top five even if she finishes out of the top 5 at the Tournament of Champions. So that leaves 8 as the magic number. If you match that you’re in. Enter Natalie Waples and Larissa Reis. Both women sit at 7 points and tied for second. If either of the two finish in the top five they will be in. Even with a fifth place finish it would give one of them 1 point which would be enough to stay in the top 5 points. If either of them finish out of the top five (or both) they could still be in the mix but it gets more complicated. Andrea Cantone is next in the point total, currently sitting in 4th with five points. Andrea has a bit of an advantage over the other women as she will be competing at the Valenti Cup where there are fewer in the hunt for points. If she finishes in the top five then she’ll get points but she will need to be in the top three to lock in enough points.

Now this is where things get really interesting. Aleisha Hart, Mallory Haldeman and Kim Sheppard are tied for sixth. If either of them finish fifth or higher they will bump Cheryl Brown out of the mix. If they want a guaranteed spot in the Olympia they would need to finish in second, which would move the point total to 8 and guarantee a trip to the Olympia. A third place finish would give put them at 7 and a much stronger chance of getting in. Aleisha has a bit of an advantage as she is in the Valenti Cup and facing fewer in the top points totals. The long shot but still mathmatically possible to make it in is Tatianna Koshman. She is in 10th place with 3 points. If she finishes in second she would likely get in the Olympia with 7 points and the second place being an advantage in a tie breaker. If she is third or fourth there is still a chance albeit a slim one given the other scenarios.

The longest of all shots are with Kamala Macko and Tivisay Briceno. They both sit with one point and would need finish in second to have any chance at qualifying and even then 5 points will likely not be enough. Oh and two important women to note that will definitely play a role in how things shake out. Erin Stern is competing at the Valenti Cup and Teresa Anthony is in the Tournament of Champions. Both will will undoubtedly finish in the top five and are the favorites to win heading into the weekend.

Follow all of that?  HA!

HARDBODY will be covering both shows and keep you updated on how things play out.



Hardbody Road to The Olympia: Teresa Anthony – The Veteran

Teresa Anthony joins us on our Hardbody Road to The Olympia series. This isn’t first trip to the big dance, in fact it’s her 5th… making her one of the veterans in the line-up. Teresa shares some “Real Talk” and lessons she’s learned along the way. She also shares a sample of her favorite workout & why she decided to add Crossfit to her routine.

Getting Back on Track

Just Under 4 weeks out
By Teresa Anthony

It is that time again…the Figure Olympia. This will be my 5th Olympia and have to admit it is still exciting to have the chance to grace that stage. Now with that said, this year’s prep as been challenging one and I find myself having to dig deeper than ever. In May I lost my best friend, my biggest fan and the love of my life, my Mother to cancer and it is a daily reality check that she is not with us. Right after her passing I spent 3 weeks with my family in Louisiana, and let’s just say I emotionally ate everything that was put in my path. Wow, the scale was not my friend… starting my Olympia prep at a whopping 160lbs which looked awesome in jeans but not so much in bikini. A lesson learned in the situation is that life happens and we must forgive ourselves and move on.

Prepping for this Olympia I decided to do something a little different. I found myself getting bored with the same old gym scene and workouts, so I decided to shake up things with Crossfit, which has been my saving grace. With that said my day starts at 4:30am where I am banging out cardio and training a major body part. Then like many other competitors, I am off to work for 8 to 9 hours and then at my Crossfit facility at 6:30pm.I think I might be one of the grandmothers of the crew… so my main goal for the Olympia is to show these 20 something year old gals that I can still hang.

My biggest challenge going into any Olympia is not looking too stringy and staying fuller. It is always a daunting task with these long limbs… thank goodness for my training coach Kim Oddo. The size game is very mentally challenging for me so this year I have decided to just embrace my skinny limbs and roll with it. Let’s see how that works out.

I am always asked what my secret to dieting is and getting ready for a show… breaking news, there is no secret, it is discipline and will power and a good support team! While prepping I am very, very mean and irritable and I totally dislike silly questions about my diets, etc… sorry just being honest.I totally hate when a person interrupts my workouts… my pet peeve.. go away! Lol

My favorite bodypart to train is back…(shh, don’t tell Kim O, he doesn’t like me to train it that much). Here is a typical routine for back day. Give it a try and let me know how you like it.

• Pull ups (unassisted and weighted sometimes) – 4 sets – 10 reps
• Dumbbell rows or Barbell rows – 4 sets- 12 reps
• Lat Pull downs – 4 sets – 15 reps
• Partial deadlifts – 4 sets – 8 reps (heavy)

I’m competing this weekend at the Tournament of Champions in California and feel like I’m on point. This will give me time to make any changes before the Olympia.


Become a fan of Teresa’s on Facebook, follow her on twitter @FitTeresaNicole and check out her stage photos!

Hardbody Road To The Olympia: Nathalia Melo – The Challenger

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.



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.


Hardbody Road To The Olympia – Candice Lewis – The Rookie

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.

candice lewis hardbody


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.

Road To The Olympia: Dianna Dahlgren – The Contender

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.

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.



Disclaimer: Reader discretion advised, please consult your physician before beginning any exercise or diet program.