Candice John checks in to give us a look at what it’s like to be hours away from a competition. This isn’t just any competition though, this is THE ARNOLD. She shares some tips for new competitors and what to do and not to do before a show.

The 2013 Figure International is here!
With mere days to the 2013 Figure International, I am totally psyched. I feel great as my contest prep has been on point. My trainer does not believe in doing anything drastic in the final week, so we just stick with what works… keeping things balanced and monitoring my daily progress. I do not do any crazy carb depleting or Rocky-style training to kill me in the last days to a show. The diet, workouts and posing have been grueling from the start, so I don’t really have to increase the intensity in the end. I can feel the adrenalin pumping through me. I’m in “GO” mode all day long. It’s sometimes hard to sleep because I’m always mentally updating my checklist, sometimes jumping up in the middle of the night to pack another item in my luggage.

This week is also about beauty. My skin, hair, nails and toes must be looking their best. If I’m going to present myself in a two-piece suit to thousands of people, I should be looking good from head to toe, right? I always tell myself before a competition, NEVER try someone, something or somewhere new. No new hairstylists, beauticians, hair salons, spas, etc. I try to stick to who and what I know. I’ve been competing for some time now and I know this rule better than anyone. Now it got interesting for me this week since I had to break the rule because a curve ball was thrown at me. My trusted esthetician, unbeknownst to me, decided to move to a different state, so my thinking was, ok, keep calm and just google a trusted spa. I decided my risk would be lower if I go to a fancy schmancy spa at a five star hotel. What could go wrong? They should have the best estheticians and facial products, right? Well, the facial was absolute crap and I was left wondering, how can I ask for my money back with interest. I am certain that I could have gone to CVS or Walgreens, get a good facial cleanser, toner and moisturizer, and I would have been able to do a better job. It would have cost so much less!

A very important lesson to all new competitors is, do your research. Never get caught off guard. One has to be prepared for anything at this time, so I asked questions from past Figure International competitors about their experiences, especially with regards to the weather, and I used this information to compile a list of things that I would need. I have my fluffy bath robe, snuggie, fleece socks, and portable heater for backstage. Not to mention my hot water bottle, ear muffs, and body lotion to prevent my skin from becoming too dry. I continue to look at the weather in Columbus, Ohio every day on www.accuweather.com, hoping and praying that I’m not going to see temperatures in the single digits (yes, I look at the celcius forecast).

Even though I make an exhaustive list of the things that I would need, I still have to keep in mind the weight of my luggage. So the night before I leave for a show, there is usually a battle between the number of items on that list and number of pounds on my digital luggage scale. For my trip to Columbus, I ended up with two suitcases instead of the one I initially intended. I think it is because I packed different types of clothing. The first being my, “for sure” clothes…that’s clothes I’m definitely going to wear. The second being my “anything can happen” clothes, which includes clothes and items for unplanned photo-shoots to snow-storm attire…you name it, I’ve packed it.

Though this is my first Figure International appearance, I feel ready physically, mentally, and emotionally. I’m also humbled by being selected to compete at the Arnold Sports Festival 25th Anniversary and super excited to be part of this unbelievably momentous occasion. I’m packed and on my way. I Hope to see you guys in Columbus. I’ll have that Caribbean sun shining through to me, so come by say hi and feel Trini’s warmth.

Love,
Candice “Trini” John

Bethany Cisternino is one week away from the Fitness International in Columbus, Ohio. She shares how she’s mixed up her training and what she’s doing in the final days of preparation for one of the biggest shows of the year. Bethany hits on training more instinctual this year and why this prep has been her best yet.

Bethany Cisternino – 2013 Fitness International Contender

Hello Hardbody Peeps!

I can’t believe the Arnold is T-10 days! I actually fly out 1 week from TODAY! It is make it or break it time. No time for tired, pouting, or negative thoughts. If they creep in I turn up my music, put my head down, and push right on through. The next 7 days I will focus on fine tuning my physique. I will begin to back down my weights, meaning I will not train as heavy but incorporate more sets.

This is difficult for me because I get what I call gym ADD; after 3 sets of one exercise I’m ready for the next challenge! I usually do 3 sets (not including warm up) of about 5 exercises. This week I will do 4 or 5 sets of 4 exercises. This makes me focus on conditioning instead of size, roundness, or muscularity. Because it is conditioning week I have increased my cardio by 10 minutes a day. It doesn’t sound like much but as an entire week it is 70 minutes which is a lot!

Looking back at this prep I have to say I think it is my best to date. By best I mean happiest, fullest, and most energy. I didn’t follow a set meal plan or training regimen. Every day my meals changed based on how I looked and how I felt. Don’t get me wrong, I eat the same basic foods; whey protein, eggs, chicken, turkey, oats, rice, and sweet potatoes. However, the amounts of carbs and fats changed depending on my energy level and intensity of training. Over the years I have learned to trust my body and the process.

I truly believe that for women diet and training should be more instinctual than traditional. There may come a time when traditional is needed but as a science I truly believe that we can turn our bodies into metabolic machines without becoming cranky, miserable, “bleeps”.

The Arnold Classic is one of the most fun weekends of the year! I wish all the competitors the best of luck! See you next week to find out my competition essentials and what is in my “show bag!!”

Bethany Cisternino

Candice John is an international IFBB figure competitor and faces challenges many of her fellow competitors don’t. Living outside of the USA can present a set of obstacles many people may not be aware of but Candice gives us a look at what it’s like to live, eat and trains outside of the USA.

Candice John – 2013 Fitgure International Contender

Introduction
Having left my life in the sunny Caribbean island of Trinidad to stay in the USA for the next few months, it seems fitting that in this article I give Hardbody readers a bit of insight into my life as a very active figure competitor, who splits her time between the US and her home country.

I imagine that there are many women who live outside the USA who have the dream I once had i.e. to compete in the USA as a professional IFBB figure competitor. Many of them might think that their dream is unattainable, since there are so many obstacles in their way. Unlike the NPC, in my region i.e. Central-American and Caribbean, only one IFBB figure pro card is given out each year and the transition into the pro ranks can be challenging.

After winning my pro card, I must confess that it took me a couple of years to acclimatize to the new competitive environment. I was like a deer in headlights at my first show, but sharing the stage with the best in the industry helped me recalibrate my modus operandi when I returned home.

What’s it like as a competitor when I live in Trinidad?
Thinking of it, once they have a reliable data connection, international competitors aren’t really at a disadvantage when it comes to staying in contact with their coaches and others in the industry. Because we live in an age where we can access information and communicate with others with ease, I was able to research and find the best figure coach and team in the USA. Though I was thousands of miles away, I was able to get the proper guidance and support which were critical to my success as a competitor. My old diet and training were supplanted by ones that were structured for a professional. As a result,the changes to my body were immediate and I started to move up in my placings.

One thing that technology has not dealt with so far is the weather, lol! Being fortunate enough to come from a country that has warm weather for the most part of the year, having to deal with extreme cold weather is often a major adjustment. This was the case in New York a couple of weeks ago. It surely made staying looking pretty, with make-up intact, a difficult task. I was a complete mess. A pink nose from the constant blowing, watery eyes which made my mascara run. It looked like I had been bawling my eyes out. Lipstick filled the cracks of my chapped lips and to top off, the Caribbean girl in freezing weather look…ashy skin with frizzing hair. I was a sight to behold. I know you women who experience this totally understand what I mean. Luckily, my only concern when I was in Trinidad was that it was too hot outside.

What’s it like to eat my local foods whilst competing and dieting?
In Trinidad, I don’t always have access to the specific foods on my diet. For example, we do not have fresh asparagus, so I sometimes have to tweak my diet accordingly, by incorporating other types of vegetables. I have even found recently that due to the high use of pesticides on local cucumbers, I developed an allergic reaction. My lips swell and turn red, not a cute look at all, so this has resulted in me removing cucumbers from the already strict list of things that I can have. Organic produce is also scarce in our larger supermarkets. Though a couple health shops might carry organic goods, the selection is extremely limited and expensive.

Trinidad has limited distributors, so supermarkets often get their produce on a set day of the week i.e. Thursday. This is a big problem for me when I run out of the items on my meal plan, so to get around this I stock up every week, but I hate having so much food in the house, even if it is all healthy stuff. I run the risk of closing my eyes and slipping in an extra ounce here and there, lol! On the other hand, when I’m in the US, there is an ample supply and a wide variety of produce in the supermarkets. I honestly look like a tourist or country bumpkin because I could spend an entire day at Whole Foods, just cruising the aisles looking at the wide variety of colors of fruits and vegetables.

What’s it like training in Trinidad?
Training in Trinidad remains pretty much the same as I have a plan given to me by my coach in the US. In Trinidad, I am more flexible with my training times as I have a full home gym, so I can train anytime… NO EXCUSES EVER! Also, I do a great deal of outdoor training, using hills and stairs. If any one of you ever visit me, there is a very steep hill near to my home, which makes for a killer workout. When you get back to your treadmill in the gym, and raise the incline to 15%, it will be a walk in the park, lol. There is also an athletic facility nearby, to which I have 24 hr access. In the US, you need to get permission or you need to be affiliated with a college/university to gain entry to use their facilities (track, stairs, etc.). When I’m home, I do not have to worry about these things.

What’s it like living in the US as an international competitor?
Competing as an international IFBB figure competitor is definitely not for the faint of heart, as much of the time includes staying in different hotels, living out of suitcases and really not having that one space to simply call home. I enjoy the time I spend in Trinidad, however I really look forward to re-assimilating myself when I come to my second home i.e. USA. It’s my time to reconnect with my fitness life, my fitness world and it gives me the opportunity to live amongst my coaches and team mates. I really look forward to this, for it’s refreshing to be around women who live my lifestyle and who have the same level of discipline necessary to excel in the sport.

When it comes to traveling to the US, this is when the expense starts. Firstly, it’s very expensive to travel to the United States from Trinidad to compete, let alone compete in the number of shows that I do yearly. Before I land in the US, my credit card would have taken several hits, as I would have booked airfare, accommodation, transport, etc. I implore anyone who chooses to live this lifestyle that shopping around for the best deals and being highly cost-efficient is a must. Look at various hotel rates and never go with the first quote, budget in advance just to know approximately how much you may need, it may be more, or it may be less. Get every reward card possible… I have Marriott, Hilton Honors, you name it. Get club cards, airline memberships and anything else that can get you free upgrades or special services like waiving of baggage fees, upgrades to first class, room upgrades, access to lounges…you get the idea. Also, don’t be afraid to ask hotel managers for discounts, especially if you are staying for a long time. I always felt that I would sound cheap if I asked managers for a discount, but what I found was that if you could reach them on a human level, they are sometimes willing to take off an extra 10 to 15%. What the heck, you have nothing to lose!

One thing that frustrates me a bit when I live in the US is my lack of independence. In Trinidad, I drive on the left side, whereas in the US, motorists drive on the right, so I haven’t mastered the art of driving yet in the US. I am therefore heavily dependent on cabs, which can be time consuming when you have to wait on them to go anywhere. They are also quite expensive. My daily cab fare can reach as much as US $40. Renting a car might cost around the same, but when I add the cost of gas and the risk of spending time in jail for hitting a pedestrian with my rental car, I think taking a cab is my best choice. There is the option of public transport, but after an intense workout, the last thing I want to do is stand and wait at a bus stop. I guess, you have to weigh it out and see what is best for you.Though you might be geographically far away, a must have is an EXTREMELY supportive spouse and family.

My spouse of 12 years is very understanding and supportive. In my absence, he handles everything, from our home to our business. He also tries to travel to as many of my shows as he can. My family members, as well, are fantastic. They respect what I do and shower me with so much love and support. Facetime and Skype help make the days shorter and not so lonely.

In ending, I hope that by sharing some of my experiences as an international IFBB figure competitor in the US helps women from around the world, who have that dream of competing in the IFBB, realize that it can be accomplished.

For more information on the Arnold Sports Festival visit www.arnoldsportsfestival.com and use #ASF2013 in all your tweets.

Figure International contender, Candice Keene checks in just a couple weeks out from the big show in Columbus. The IFBB Figure Pro shares what her state of mind is like and what her mantra is for 2013. Read what’s happening in Candice’s world as she prepares for her first show of the year.

Hey Guys!

I know I’m a little late updating you all on my Road to the Arnold. (Sorry!!!)  These last two weeks have went by so fast and have been so busy that it kind of felt only a week went by! It’s craziness I tell you!  I have to look at my calendar to remind myself what day it is frequently. Three weeks to go till I hit the stage! I am sooo excited for this show too! Everything seems to be falling into place: Right frame of mind, already on point physically, my determination to be my best is on fire, and there is just something about the year 2013 that gets me full of excitement just thinking about it. Maybe because I AM READY!  I am ready to take on whatever comes my way.  I am ready to finally come into my own.  Each year I think I have finally figured myself out, but each following year I continue to prove myself wrong.  I am constantly discovering new things about myself.. Love it!

Life is a journey; a journey to enjoy, but also to learn from.  Every day is a learning experience. Every day I find something new about myself.  As of right now, my inner-self is telling me to listen to those tiny thoughts in the back of my head, and to listen and trust my gut. Also to not be afraid to look blindly ahead, to jump, and to trust that whatever lies ahead will be nothing short of amazing.  You never know what ‘could be’ unless you take that first step into whatever it is you want to do or become.

Anyhoo, I hope everyone is enjoying their week!  I have tons of studying to do the next week. Had my first exam the other day, one tomorrow, and one next week…so focused I must be!  Sometimes people ask how I manage to do school, compete, and my business… Well, don’t think about everything on your plate…you just DO IT!!

My words of wisdom for the week: “Pay attention to your heart, your mind, and your gut…they usually never lie!”

xoxo
Until Next Time!! ~CK

Mallory Haldeman checks in en route to her first trip to the Arnold stage in Columbus, Ohio. Mallory and her boyfriend, Chris, have been very busy with opening a new GNC store and in the midst of opening a new gym in Las Vegas, Nevada. Mallory shares what her meal plan looks like after getting the flu and what her favorite protein shake is. Check out how the rookie is proving to be a seasoned vet when it comes to show prep.

Mallory Haldeman – 2013 Figure International Contender

Today marks 7 weeks until I will step onto the Arnold stage for the very first time. So far, I have had a tough time even being able to stop and think about it all.

My boyfriend, Chris, and I  are opening a gym, Edge Fitness here in town (Las Vegas) in two weeks. We have been planning for some time now and it finally looks like we are about to be complete. I usually tend to work better while being busier and under more pressure, but this has been intense. I am still working 6-7 days a week with my current clients at another  gym in town until we get our gym open. On Sundays,  I cover the hours at our GNC franchise store that we also recently opened here in Las Vegas.

Most days, I wake at 5:30am, do my morning cardio and prep all my meals. After, I have my morning clients until around 12pm. The middle of the day consists  of checking in on progress at Edge Fitness and completing tasks to get us open for business, as well as  doing my own training and more cardio. Late afternoon I head back to work for my evening clients. By the time I reach my house at night I am exhausted!  Even though your daily  schedule may not look the same as mine, we all have a million things that keep us busy and wear us out during the day. I KNOW its hard to get those work outs in, especially when your dieting and you are dreading hitting the gym for that second bout of cardio. Keep your mind on the prize. I know there is no way I will step foot on that stage and know I didn’t do every single thing I could to look my best. I won’t skip a training session because I am sore, sleep through my morning cardio because I am so incredibly tired ( And I am!!!!!) , or give in to my cravings because that Orange Roughy I just ate didn’t even close to satisfy my hunger.

Right after I started my prep, I got the flu really bad and actually GAINED weight, so after recovering I had to play around with my diet a bit.  My coach, Tracey Greenwood, is back on the East Coast (where I lived before Vegas). So, when I have issues on my prep it is tough sometimes being as she can’t be  right here with me. We had to switch things up a bit in order for me to catch up. I normally prefer to keep my fish as low as possible in my diet to keep me from losing weight too fast and to keep my body fuller. This way, if needed I can always put it in there to speed things up.

For the next week or two, my meals look pretty much like this: *NOTE this is just an example and NOT exact each day, every body is different and this is NOT what I eat all contest prep. It’s just an idea of what a contest day can look like. This is not going to work for everyone nor should you follow this every day for 12 weeks*

• MEAL 1: Egg whites & oats
• MEAL 2: Fish & brocoli
• MEAL 3: Tuna & green beans w/ almonds
• MEAL 4: Chicken & asparagus w/ yam
• MEAL 5:  Egg whites & chicken w/ spinach
• MEAL 6: Fish & asparagus

I also ALWAYS have my protein shake post training. Yes, this is the highlight of my day. Right now, I can’t get enough of Optimum’s new Toasted coconut chocolate. Anyone else have this yet? OMG….

While this is much more fish than I usually like to have, it will assure I am on track to look my very best in Columbus. Arnold 2012 here I come!!!

Until next time ,
Mally

Follow Mallory on twitter at @MalloryIFBB and like her Facebook page. Check out her competition photos on Bodybuilding.com.  For more information on the Arnold Sports Festival visit www.arnoldsportsfestival.com and use #ASF2013 in all your tweets.