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.

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.

Kimiko Hirai Soldati, Former Olympic Diver

The fitness women on this blog are getting very diversified.
Kimiko Hirai Soldati is a former Olympic diver and a sports model.
She was born on April 10th, 1974 in Longmont, Colorado.
Like a lot of other women featured on this blog, she began her career as a gymnast until a knee injury ended that dream.
BUT, as with a lot of other women featured here, that didn't stop her, it just made her shift focus.
Kimiko decided to move into Diving and it was a good choice.
She racked up a very impressive list of accomplishments....

2001 United States Diver of the Year
2001 World Championship Team member and Team Captain, 6th - 10 Meter synchro, 7th - 3 Meter synchro
2001 National Champion 1 Meter, Silver medalist - 3 Meter & 10 Meter
2001 Goodwill Games Bronze medalist, USA - 3 Meter, first medal for the USA since 1984 on springboard in international competition
2002 FINA/USA Grand Prix Silver Medalist - 3 Meter Synchro, Bronze Medalist - 10 Meter Synchro, Bronze Medalist - Team Event
2002 World Cup Silver Medalist - 10 Meter Platform
2002 US National Champion - 3 Meter Springboard
2002 WHOSAM, Inc. Award recipient
2002 US Diver of The Year
2004 World Cup Team Member, 4th - 10 Meter synchro (partner Laura Wilkinson), 7th-3 Meter (partner Erin Quinn)
2004 American Cup Champion 10 Meter synchro (with Laura Wilkinson), 2nd - 10 Meter
2004 Canada Cup Bronze Medalist - 10 Meter synchro (with Laura Wilkinson)
2004 FINA/USA Grand Prix Silver Medalist - 10 Meter synchro (with Laura Wilkinson)
2004 US Olympic Trials Champion - 3M
2004 Olympic Team Member
2004 Wendy Wyland Award Recipient
2004 National Champion - 3M

Megumi Fujii-Asian Fitness Trainer

And continuing with the policy of Asian fitness women from all walks of life, today we have Megumi Fujii.
"Mega Megu" was born on April 26, 1974 in Okayama Prefecture, Japan.
She is considered one of the best female MMA fighters in the world.
And why not?
She got her martial arts training from Hiroyuki Abe and Josh Barnett.
Megumi has 16 wins (13 by submission, 3 by decision) and no losses.
Her first MMA fight was against Yumi Matsumoto on August 5th, 2004 at the Smackgirl - Holy Land Triumphal Return event. Megumi won by submission 40 seconds into the first round!
She also trained fellow MMA fighter Hitomi Akano (14-5)

Kavvy Sonhos-Fitness Model and Sexy Female Bodybuilding

This lovely young lady is Kavvy Sonhos.
Kavvy is a Professional Fitness Model and NPC National Figure Competitor.
She is also a a certified fitness trainer, licensed massage therapist and nutritionist.
AND she held a World Record in Deadlift Powerlifting.
Kavvy is of Brazilian and Latino descent.
She has competed in:
2008 Sunshine Classic in Palm Beach Gardens, Florida 1st place.
2008 NPC National Bodybuilding & Figure Championships, 6th place.

Jackie Warner-Lady Fitness

Jackie Warner was born on August 17, 1968 in Fairborn, Ohio.
She is a fitness trainer, probably best known for her work on Work Out, a Bravo TV reality show.
Jackie owns Sky Sport and Spa, a gym and spa in Beverly Hills that she opened in 2002, and an outrageous set of abs.

Besides being a professional personal trainer, Jackie has done work as a model, actress, and script coordinator for Warner Brothers.
Before becoming a fitness star, she founded and co-owned a company in the cellular phone industry that went on to become the third top-grossing cellular phone company in Southern California.

Personal Trainer, Julie Comer

This young lady is Julie Comer, a NASM certified personal trainer that according to her BodySpace page, wants to become a female fitness model.
I think she's already there.
Julie started out training when she hit 175 pounds after a knee injury and look at her now.
Another example that you CAN reach your goals.

Fitness Model and Personal Trainer, Mariza Prince

Dallas born Mariza Prince is all over the net.
She was Ms.Bikini Universe 2007 and the current spokes model for Gaspari Nutrition.
Plus she is a Cooper Certified Personal Trainer, a Physical Fitness Specialist, a Pre/Postnatal Fitness Instructor, trained in the Biomechanics of Resistance Training, a Fitness Specialist for Older Adults (65 and up), she has her Nutrition Certification and is she is CPR Certified.
Anything else?
Oh yeah, in May 2007, she won The Lyzabeth Lopex Fame Classic Bikini Competition.

Fitness Model and Competitor, Laura Coleman

Laura Coleman is an up and coming fitness model and competitor.
She's 5'7" and weighs 127.
I was only able to find two competitions Laura has been in, she placed 4th at the 2005 Los Angeles Bodybuilding, Fitness & Figure Championships, Class F and she came in 1st in Figure F at the 2007 Los Angeles Bodybuilding, Fitness & Figure Championships.
Laura has appeared in Oxygen, Ironman, Muscle Mag and Muscular Development.
And as far as I can tell, she is in a relationship with retired IFBB Pro Bodybuilder Eryk Bui.

Amber Elizabeth Fournier

Oxygen covergirl and rising fitness model Amber Elizabeth.
To stay in this condition, she does Pilates, kickboxing, weight training and CrossFit.
I would say it appears to be working for her.
Besides Oxygen, she has appeared in Muscle & Fitness, HERS and Mens Fitness among others.