Scared of the bulk?

The one thing that puts most women off lifting weights is fear. Fear of getting bulky.  So many ladies think that if they lift anything heavier than a 5lb dumbbell they’ll end up looking like this…

Those that have been reading my blog long enough will know I’ve dispelled this myth on numerous occasions and today, I have my own photographic proof that this just isn’t going to happen without chemical intervention.

I remember, back to March 2010. Just before I started to train seriously for my half marathon, I was training at home and after I’d finished, I got my mini JAG to take a picture for me.  I’d just finished training my upper body and I wanted to see how I looked when I was pumped from training.  The picture was took and it became one of my favourite ever photos of myself…

Over the next 4 months I was training for my half marathon so my lower body training was changed to lifting lighter weights with less intensity as the DOMS was interfering with my running.  However, my upper body regime remained exactly the same.

Once the half marathon was over, my exercise regime returned to what it was – heavy lifting, no cardio – the way I prefer it.  I seriously got back into my training in January of this year.  When I say seriously, I mean training consistently and lifting progressively heavier weights.

Tuesday, I took a new picture, in pretty much the same stance as my prior picture from March last year…

And here they are side by side…

Definite improvement for sure but upon checking back over my measurements from last year, my bicep is only 1/2cm bigger than it was back in March.  Hardly “bulky” is it?

Over those 18 months, I’ve been lifting heavily, eating a surplus of calories for a good chunk of that time and I’ve still not morphed into  a female version of Arnie!

Don’t let the fear or worry of getting big and bulky put you off lifting weights. I can promise you it’s not going to happen.  Take it from me – the woman that only 2 days ago pulled a 105kg deadlift :-)

Fitness Star Splendid in Comeback

Amanda Swallow was a highly popular face on physique sites and a nationally ranked fitness competitor when she slipped away from the scene about five years ago. Now that she’s back as Amanda Hatfield, enthusiastic fans are in the midst of the rousing comeback they’d long been hoping for; meanwhile, the fitness division reclaims one of its most athletic and beautiful talents of the past several years.

She’s Baaaack!: Amazing Amanda Hatfield shines in her return to fitness.

Not surprisingly, it didn’t take long for the tireless 40-year-old gymnastics and cheerleading coach to begin making up for lost time, securing first place at the NPC Julie Palmer Ultimate Showdown this past June in Toledo, Ohio and qualifying to compete in Fitness Nationals at Team Universe. Amanda looked great and performed a well in New Jersey, but missed a jump and a press hold in an otherwise very entertaining, well-choreographed routine that was still good enough to claim fifth in the short class.
Next on Amanda’s comeback trail came the recent North Americans—where her new shoot takes place—and there she delivered a crisp, clean routine en route to a short class win. Known for dazzling strength moves and expert gymnastics skills, Amanda was at her best in Cleveland. Tall class and overall winner Danielle Ruban was the only competitor who stood between her and a pro card, on a night that not only cemented Amanda’s comeback, but restored her status as one of the division’s top contenders.
You can stop dreaming because it‘s finally true. Our amazing Mandy is back in the flesh and some might say she’s better than ever. Stay tuned, there’s plenty more of her to come.

Leah Walczak-Personal Trainer

This is fitness model and ACSM certified personal trainer Leah Walczak.
Leah was born on February 20th, 1990 in Northbridge, Massachusetts and currently lives in Worcester.
Before getting into fitness, Leah did Track and Field/Cross Country at the University of Massachusetts-Lowell.

She's five foot eight and weighs 130 pounds.
I haven't seen anything to indicate that Leah competes, but you know, I think she should.
Besides being incredibly fit, I think she has some of the most gorgeous brown eyes I have ever seen!



Leah is all over the web and you can find her at....
Her website:
http://leahfit.com/
Her Facebook page:
http://www.facebook.com/Leah.Fit
Her Twitter account:
http://twitter.com/leah_walczak
And her YouTube channel:
http://www.youtube.com/user/Leahfit

Erica Davidson Lady Fitness Model

Erica Nicole Davidson was born on June 26th, 1983.
She was a fitness competitor, but moved to figure competitions.
You know it's kinda embarrassing what with me writing this blog, but I didn't realized there was a difference between Fitness competitions and Figure competitions. However, Fitness, and Figure, are two distinct forms of competition.
Anyway, the lovely Erica is also a personal fitness trainer.

She placed 2nd at the 2002 Contra Costa Fitness competition, 3rd at the 2002 California State Fitness Championships, she got a first place win at the 2003 Contra Costa Fitness competition and 2nd place at the Figure competition, she placed 7th at the 2004 Fitness Nationals.

Female Fitness Models and Female Fitness Competitors

Oksana Grishina

Oksana Grishina

Russian superstar Oksana Grishina was born in Kaliningrad, Russia.
This five foot three, 116 pound IFBB Pro Fitness competitor started her professional career while she was working in a fitness club as a personal trainer.

Oksana's Contest History:
2007 IFBB Europa Super Show
2007 IFBB All Star Pro Fitness Championships - 3rd Place
2007 IFBB Olympia - 7th place
2008 IFBB Arnold Classic Bodybuilding, Fitness And Figure Contest - 10th place
2008 IFBB New York Pro Fitness - 7th place
2009 IFBB Arnold Classic - 9th place
2010 IFBB Arnold Sports Festival
2010 IFBB Olympia - 5th place
2010 IFBB Arnold Classic, Ms. International, Fitness International & Figure International - 5th place
2010 IFBB Phoenix Pro - 4th place

Karen Konyha

Karen Konyha

IFBB Fitness Professional Karen Konyha was born in Cleveland, Ohio.
This five foot three, 118 pound beauty is of Hungarian, Italian, Romanian and German descent.
Karen has appeared in Muscle and Fitness, Muscle and Fitness Hers, Muscular Development, MuscleMag, IronMan, Flex, Womens Physique World, and Planet Muscle among many other magazines.

Contest History:
1999 IFBB Arnold Classic And Intermationals - 14th place
1999 IFBB Womens World Pro - 7th place
1999 IFBB Masters Olympia And Jan Tana Pro - 14th place
1999 IFBB Mid-West Pro Fitness - 5th place
2000 IFBB Rimini Pro Fitness - 7th place
2000 IFBB Masters Olympia And Jan Tana Pro - 17th place
2000 IFBB Pittsburgh Pro Fitness - 18th place

Stacey Thompson

Stacey Oster

This five foot four, 117 pound, blonde haired brown eyed beauty is IFBB Bikini Pro Stacey (Oster) Thompson from Houston, Texas.
Besides competing, Stacy runs her own fitness consulting and personal training business.
I think she may be her best advertisement.

Contest History:
2009 NPC Contra Costa Bodybuilding, Figure & Fitness Championships - 1st place
2009 NPC Contra Costa Bodybuilding, Figure & Fitness Championships- 1st place
2009 NPC Jr. USA Bodybuilding, Fitness, Figure & Bikini Championships - 1st place and got her IFBB Bikini Pro Card
2010 IFBB Jacksonville Pro - 5th place
2010 IFBB MuscleContest Pro Bikini - 4th place 

Julie Ann Kulla

Julie Ann Kulla

IFBB Pro Julie Ann Kulla is from New Ulm Minnesota.
You know, to be a small town (13,594) New Ulm has produced an Olympic wrestler (Ali Bernard), a NBA player (Brad Lohaus) and a baseball All-Star game MVP (former Oakland A's catcher, Terry Steinbach).
But back to Julie....
She is a certified fitness trainer, bootcamp instructor, figure model and figure competitor.

She has competed in the :
2005 NPC Northern States Natural - Figure - 2nd place
2005 NPC North Star (Minnesota) - Figure - 3rd place
2006 NPC Minnesota State - Figure:  Short - 1st place
2007 NPC Junior Nationals - Figure:  Class A - 8th place
2008 NPC Gopher State - Figure:  Overall
2008 NPC Junior Nationals - Figure:  Overall Figure:  Class B- 1st place...she got her IFBB Pro Card there.
2008 IFBB Olympia - 12th place
2009 IFBB Kentucky Muscle Pro Figure - 2nd place
2009 IFBB Sacramento - 4th place
2010 IFBB Olympia - 16th place
2010 IFBB Europa Battle of Champions - 9th place

Angela Terlesky

IFBB Figure Pro Angela Terlesky

This is IFBB Figure Pro Angela Terlesky.
Angela was born and raised in Michigan, but now resides in Arizona.
And not only is she an IFBB Professional Figure Competitor and fitness model, but she's also a licensed massage therapist .

Angela has competed in numerous Figure contests, among them:
2005 Flagstaff Class C 3rd Place
2005 NPC Max Muscle Arizona Championships Class D 1st Place
2006 Contra Costa Championships Class C 1st Place
2006 NPC USA Bodybuilding Championships Class D 1st Place
2007 IFBB California Pro Figure Championships 18th Place
2007 IFBB Colorado Pro/Am Classic Bodybuilding And Figure Contest
2008 IFBB California State Pro Figure Championships 13th Place
2008 IFBB Sacramento Pro Figure Grand Prix 12th Place
2009 IFBB New York Pro Figure - 16th Place
2010 IFBB California Pro Figure - 9th Place
2010 IFBB Phoenix Pro - 6th Place

Michelle Jean-Pierre

Michelle Jean-Pierre

Michelle Jean-Pierre is a fitness competitor from Victoria, B.C. Canada.
Not only is she a fitness model and figure competitor, but she's a stunt-performer as well.
She has worked on Scary Movie 4, Masters of Horror, Stargate-SG-1, Whistler, and Aliens in America.

Michelle's Contest History:
2008 WBFF World Championship Bodybuilding, Figure & Fitness Model - 3rd place
2010 WBFF BC Championships - 7th place

Katelynn Sue Cashin

Katelynn Sue Cashin

Katelynn Sue Cashin is a fitness model, glamor model and bikini model from Hayward California.
She recently competed in the 2009 NPC Excalibur Bodybuilding and Figure Championships where she came in 7th.

Caitlyn J Bellamy

Caitlyn J Bellamy

Caitlyn J Bellamy is a personal trainer, fitness model, wife and mother from Fort St. John, BC Canada.
She is married to 2009 INBF Canada Mr. Fitness Kaleb Bellamy, who is also from Fort St. John.
Caitlyn has one of the more unique "how I became a fitness model" stories.
She went to a regional bodybuilder show in Canada to watch her 48 year old mother compete in her first figure competition.
Caitlyn was living a bad lifestyle at the time, eating badly and smoking, but due to that inspiration, she hired a personal fitness instructor, started eating good and after a year of training, entered her first figure show in 2008.

Female Fitness Models and Female Fitness Competitors 3

Dana Hamm
Exotic fitness beauty Dana Hamm has appeared in fitness magazines like Muscle Mag, Planet Muscle and Muscular Development.
Dana was born in my home state of North Carolina (Sanford), on August 31st, 1979.
Her very first fitness gig was modeling for the cover of MuscleMag International.
She differs from a lot of the other fitness models out there because of her full figure, and her killer eyes.

Ava Cowan
Ava Cowan is a fitness model, bikini model and certified personal trainer based in South Florida.
Besides doing fitness modeling, Ava has been in a few figure competitions as well.
She won the Overall Figure title at the 2005 NPC Southern States Figure Championships. She won the advanced division at the 2007 FAME North American Championships.
At the 2007 Figure America, she won short class and Overall.
Then at the 2009 Figure Universe, she won Overall Champion.
And Ava is one of these models that can go from soft and curvy, to ripped and hard in a heartbeat.

Cori Nadine
The beautiful Cori Nadine has been a fitness model since the 90s.
I think I remember reading that she had actually done a few amateur female fitness competitions before becoming a fitness model, but that career never took off.
She was born on June 11th, 1969 in Pasadena, California and she owes her exotic looks to her Filipino, Irish, and Navajo Indian heritage.

Mary Castro
Another one of my favorites because she is a really nice person.
You see, I have a friend on MySpace, a little boy with cancer. I sent an appeal out to all my friends to add this brave little guy, and Mary was one of the first that responded. She may have actually been the first.
So to me that proves this lady is beautiful inside and out.
Mary was born on April 14th, 1981 in West Covina, California.
Besides fitness modeling, Mary has also done a lot of TV and movie work.

Pauline Nordin
Another fitness beauty I like so much that I did a Hub about her.
Pauline has that exotic look, plus an incredibly hard ripped body.
She was born on July 23rd, 1982 in Ystad, Sweden.
She started training in 1999, and started competing in 2002.
Here are a few of the contests she has been in....the 2006 IFBB San Francisco Pro, the 2006 IFBB Pittsburgh Pro Figure, the 2006 IFBB California Pro Figure, the
2006 IFBB Europa Super Show, the 2007 IFBB Pittsburgh Pro Figure Championships, the 2007 IFBB California Pro Figure Championships and the 2007 IFBB Colorado Pro/Am Classic Bodybuilding And Figure Contest.

Amrit Dhaliwal
This beautiful lady is the first Indian fitness model I remember seeing.
Her name is Amrit Dhaliwal and she has a lot of nicknames...."The Canadian Corporate Chic", "Punjabi Femme Fatale", "India’s First Fitness Bikini Model", "Canada’s Best Import" and I think she lives up to them all.
And there is a rumor that the lovely Amrit may have her sites set on Bollywood.

Dina al Sabah
Again, another lady I did a Hub on, Dina has suffered through a lot of prejudice to get to where she is today.
Dina was born February 28th, 1974 in Beirut, Lebanon and is related to royalty. Her grandfather was the son of Salim Al-Mubarak Al-Sabah who was the ruler of Kuwaiti from 1917 to 1921.
She has first place wins at the 2001 NPC Monica Brant Fitness Classic, the 2001 NPC Jan Tana Figure, the 2002 NPC Debbie Kruck Figure Classic, the 2002 NPC NorthEast Figure Classic and the 2003 IFBB Jan Tana Pro Figure and you can add to that finishing in many, many more.
And Dina isn't just gorgeous, she holds degrees in electrical engineering, telecommunications and computers, and an MBA.
Plus she can speak English, Spanish, French, and Arabic.

Christina Lindley
Actress and Fitness model Christina Lindley was born on September 18, 1983, Atlanta, Georgia.
At one time, Christina was so popular in fitness magazines, she had a twenty five page layout in Muscular Development magazine!
Besides being a model, she has appeared in several movies and TV shows like "Curb Your Enthusiasm", The Marine (with John Cena) and "Entourage".

Dana Hamm

Ava Cowan

Cori Nadine

Mary Castro

Pauline Nordin

Amrit Dhaliwal

Dina al Sabah

Christina Lindley

Figure competitor: Melanie Cheang

Figure competitor, Full-time Student and Personal Trainer, Melanie Cheang was born in Singapore.
Melanie currently lives in Regina, Saskatchewan, Canada.
She stands 5’5 ½ and weighs in at 124 lbs for contests.
She came in second in Figure Medium-Tall catagory at the at the Canadian Championships in 2007.
And Melanie came in third at the 2008 Canadian Championships in the Figure Medium-Tall division.

South Korean Bodybuilder Jung Young Ji

South Korean female Bodybuilder Jung Young Ji.
Not a lot of info on this young lady, but I expect to see great things out of her.
In 2007 she took first place at the Asian Championships in Women's Bodybuilding 58kg class (That's about 127 lbs. for the metrically challenged like me).

Fitness Model: Mai Tran

Mai Tran is a Fitness model, Bikini model and Import Car model.
This 5'1, 96 pound (yes that's right...96 pounds!) Vietnamese (she was born in the US, but both her parents are Vietnamese) beauty is very popular on the internet.
And rightly so.
She has been in fitness magazines such as MuscleMag, Oxygen, Muscle and Fitness, Muscular Development and Flex.
And this is a "hat-trick" for Mai.