Steve: First of all I want to say congratulations on your wins at the NPC CJ Classic and NPC Europa Show of Champions. I had the pleasure of being at both in person and saw what amazing shape you were in. Those who have seen the pictures on Facebook can verify what I’m saying. I’m very proud to have you as our Rocket Labs spokesmodel and as a sponsored athlete. Now, let’s proceed to the 10 questions, shall we?
Before we get in to training, I’d like to ask you about diet. Do you ever track calories or just estimate?
Brittany: I DON’T COUNT CALORIES ACTUALLY. THIS MAY BE SURPRISING TO MOST PEOPLE, BUT MY DIET HAS BEEN THE SAME FOR OVER A YEAR NOW…AND I PRETTY MUCH HAVE IT DOWN TO A SCIENCE. I KNOW MY BODY AND I KNOW HOW MUCH FOOD I NEED TO MAINTAIN IT, INCREASE MASS, OR CUT WEIGHT FOR A SHOW.
Steve: Can you give us a sample menu for a day in your life?
Brittany: M1: PROTEIN PANCAKES (MY FAVE)
M2: EGG WHITE OMELET W/ 1-2 SLICES EZEKIEL BREAD
M3: (POST W/O) 1-2.5 SCOOPS ROCKET FUEL, THE AMOUNT VARIES ON THE INTENSITY OF MY WORKOUT
M4: BAKED CHICKEN W/ 1C STEAMED SPINACH & GRILLED ZUCCHINI SQUASH
M5: GROUND TURKEY “SAUTEED” WITH BROCCOLI AND CAULIFLOWER
M6: RIGHT BEFORE BEDTIME, CASEIN PROTEIN PUDDING
Steve: Do you cycle carbs and/or calories?
Brittany: I DON’T CYCLE CALORIES BUT I DO CYCLE MY CARBS. FOR EXAMPLE, IF IT IS A LOW CARB DAY, I REPLACE THE CARB CALORIES WITH FAT OR PROTEIN CALORIES.
Steve: OK, let’s get into training. How many hours do you spend doing resistance training in an average week?
Brittany: I LIFT 5-6 DAY A WEEK, AND NEVER MORE THAN 1 HOUR AT A TIME. SO ON AVERAGE, ABOUT 5-6 HOURS A WEEK.
Steve: I already know the answer to this one from the celebration dinner after the NPC’s, but was surprised to hear it. How many hours do you spend doing cardio per week?
Brittany: WELL, WHEN I FIRST STARTED TRAINING, I WAS TRYING TO DROP ALOT OF BODY FAT AND I WAS DOING CARDIO 5X A WEEK. HOWEVER, I HAVE A VERY FAST METABOLISM AND A LEAN BODY TYPE. SO AFTER I GOT DOWN TO ABOUT 11% BF, I RELY ON MY DIET AND WEIGHT TRAINING TO KEEP ME LEAN. I RARELY NEED CARDIO, MAYBE ONCE A WEEK. SHOCKING, I KNOW. BUT HERE’S THE THING…MY DIET IS STRICT!!! I AM ON A COMPETITION DIET YEAR ROUND, EVEN IN MY OFF-SEASON. I MAYBE HAVE A CHEAT MEAL ONCE A MONTH, IF THAT! AND MY WORKOUTS ARE INTENSE. I LIFT TO MY MAX AND I DON’T TAKE LONG BREAKS IN BETWEEN SETS. SO IF I WAS STILL DOING CARDIO 5X A WEEK, I WOULD BE TOO LEAN FOR THE BIKINI DIVISION.
Steve: Let’s talk about legs. I know that was the area you targeted to bring up for this season, and the pictures show that you’ve made some serious progress. What did you do to make such remarkable progress? Can you give us a sample workout from leg day?
Brittany: I MADE IT MY MISSION TO ADD SOME MASS TO MY LEGS, AND I’M STILL NOT EXACTLY WHERE I WANT TO BE….BUT I’M GETTING THERE. I TRAIN LEGS TWICE A WEEK ON MONDAYS AND THURSDAYS. I BASICALLY STICK TO OLD SCHOOL BODYBUILDING (AS I DO FOR BASICALLY ALL MY WORKOUTS), NO FANCY PLYOMETRICS OR CRAZY MACHINES. I SQUAT AND DEADLIFT ‘TILL I’M DIZZY, LIGHT HEADED, AND ABOUT TO PUKE! YES, ITS CRAZY…BUT I AM CRAZY MY FIRST LEG DAY, I DO ABOUT 6 SETS OF SQUATS (2 WARM UP, 4 WORKING SETS) AND THE SAME FOR STIFF LEGGED DEADLIFTS. THEN, I HEAD OVER TO THE SMITH MACHINE AND DO NARROW STANCE SQUATS UNTIL FAILURE FOR ABOUT 3-4 SETS. I CAN BARELY WALK AT THIS POINT, BUT IM NOT DONE! I DO 160 WALKING LUNGES (80 AT A TIME WITH ONLY 1-2MIN REST IN BETWEEN). MY SECOND DAY IS BASICALLY THE SAME, BUT I CUT BACK ON SQUATS/DEADLIFTS, AND THROW IN SOME LEG PRESSES, HAMSTRING CURLS, & LEG EXTENSIONS. I WORK IN CALVES BETWEEN SETS ON BOTH DAYS.
Steve: Let’s get into some background and psychology. What got you interested in competing in bikini and how long were you interested before you started really pursuing it?
Brittany: I’VE ALWAYS BEEN FASCINATED WITH THE FITNESS WORLD. BUT HONESTLY, NEVER THOUGHT I COULD ACTUALLY BE APART OF IT. THE BIKINI DIVISION WAS INTRODUCED IN 2009 AND I THOUGHT THAT THIS WAS SOMETHING THAT WAS ACTUALLY IN REACH FOR ME. ONCE I STARTED REALLY LOOKING INTO IT, IN MARCH 2010…I SIGNED UP FOR MY FIRST SHOW THAT SAME NIGHT!
Steve: What’s the hardest challenge you are faced with as a competitor and what do you do to motivate yourself to overcome it? (Scheduling, training, self-control, other?)
Brittany: THE HARDEST PART FOR ME IS MY SCHEDULE. BEING A STUDENT, FITNESS COMPETITOR, AND BARTENDER ARE NOT THE EASIEST THINGS TO BALANCE. BUT THERE’S NO CLEAR CUT ANSWER AS TO “HOW” I DO IT. I JUST…..DO IT! I DON’T MAKE EXCUSES AND I DON’T NEED ANYONE TO HOLD MY HAND. I’M MY OWN TRAINER, NUTRITIONIST, COACH, AND MOTIVATOR. THAT’S SOMETHING I TAKE A LOT OF PRIDE IN.
Steve: What are your goals for the remainder of 2011?
Brittany: MY GOAL FOR 2011, AS WELL AS MY OVERALL GOAL, IS TO WIN MY IFBB PRO CARD. I WANT IT SO BAD AND I THINK ABOUT IT EVERY SINGLE DAY. IT MAY OR MAY NOT HAPPEN THIS SEASON, BUT IT WILL HAPPEN ONE DAY…I’LL MAKE IT HAPPEN
Steve: What would be your advice to anyone, male or female, who might want to compete in bodybuilding/figure/bikini or just build a competition-worthy physique for their own satisfaction?
Brittany: HA, THAT QUESTION HAS SO MANY ANSWERS! BUT MY BEST ADVICE WOULD BE TO EDUCATE YOURSELF ON THIS LIFESTYLE. DON’T RELY ON SOMEONE ELSE TO GIVE YOU ALL THE ANSWERS. YOU WILL NEVER GET ANYWHERE THAT WAY. I TAUGHT MYSELF EVERYTHING, AND I DO EVERYTHING MY OWN WAY…WHAT WORKS FOR ME. EVERYONE IS DIFFERENT, SO IF YOU’RE TRYING TO GET ABS LIKE THIS PERSON, LEGS LIKE THIS PERSON, AND SHOULDERS LIKE ANOTHER….IT’S NOT GOING TO HAPPEN. STRIVE FOR ‘YOUR’ PERFECT BODY AND IT WILL COME
Steve: Well, thank you for sharing your time and a glimpse into your life as a bikini competitor. I’m very excited for your bright future and want to say thank you on behalf of Rocket Labs for being such an amazing ambassador for the company and for being such a great role model for myself and so many others. I hear from many people how they draw motivation from what you are accomplishing and wanted to take this opportunity to let you know how much you inspire others to take better care of themselves. Good luck at the NPC pro-qualifier Las Vegas. I know you’ll make a big splash there like you did at the CJ Classic and Europa Show of Champions!