What Now? A close-up look at athletes in the off season. By Asha Menon Asha Menon is a fitness competitor who works as a Professional Fitness & Lifestyle Consultant in the Edmonton region. Asha Menon, AIM Writer, Assistant Editor   - Bachelor's Degree in Physical Education - Certified Strength and Conditioning Specialist - Professional Fitness & Lifestyle Consultant - Pro Trainer, Can-Fit-Pro   Asha has contributed to the pages of US News and World Report, Vogue, Can-Fit-Pro and Edmonton Lifestyle magazines.  She has also been featured in the Edmonton Journal as one of their featured personal trainers.  Asha has also acted as a fitness expert for television and radio. Asha has competed in fitness and hopes to be back on stage (maybe even in bodybuilding!) when she's over her injuries. Welcome to 'What Now?' - a look at our Alberta competitors OFF the stage. I'll be interviewing four athletes per issue: Fitness, Figure, Bodybuilding Female and Bodybuilding Male.  Get to know these talented people – outside of the competition world!!!   What Now?  Meet Alberta's new IFBB Pros!  I'm proud to introduce you to Alberta's newest Professional athletes.  Jamie Senuk, Jill St. Laurent, Serena Cooper (all three figure competitors) and Lisa Taylor (master's figure competitor) were awarded their IFBB Pro Cards this past Canada Day, July 1st, in Edmonton, Alberta.  Who are these amazing women??  It's enlightening to know that such incredible athletes are down to earth, real people, just like the rest of us!

The first thing she did was to contact one of her trainers, Raejha Douziech.  "I was pretty dumbfounded by the events and the actual outcome and needed some clarification, which she got for me.   Drank some grape Pedialyte, had a LONG shower and went out for a real meal with my family and friends.  There was a lot of celebrating that night in between the numerous phone calls sharing the news!!!" 

Jamie explains what she plans to do as an IFBB Pro.  "I plan to make the most of it and enjoy every minute!  I had originally decided that after Nationals I was going to take some time off…something I haven’t done since I started competing.  My initial reaction was to jump right into the Pro circuit and see how I’d do.  However, my trainers gently reminded me of the reasons why I had decided to take some time off and how those reasons still applied.  So, I’ve decided to focus on other aspects of my life and give back to the sport a bit and focus on my personal training.  I’ve also got to make some changes to my physique, so I plan to work on that and get back onstage in early 2007.  Mostly, I want to enjoy the “fruits of my labor”….. 

One such enjoyment will be for Jamie to stand on stage with athletes she's admired for years.  "[They've] inspired me to get to where I am today!  Also, [I look forward to} the traveling, meeting new people and just getting to experience this sport that I love at a totally new level. 

It's a mix of excitement and trepidation when Jamie thinks about stepping on stage with some of her co-Pros.  "Thanks for reminding me!!!  The thought that I could be standing on stage someday with Jenny Lynn, Davana Medina and Monica Brant-Peckham scares the c#$@ outta me!!!!  How intimidating!!!  I’d say I’m looking forward most to meeting Monica Brant-Peckham as she is the icon of this sport and a major role model for me.  I’m also really looking forward to competing in the same shows as Jen Hendershott, who I’ve worked with and gotten to know over the last few years.  She’s such a cool lady and inspiration.  To compete at the same show that she’s in would be a huge honor." 

So, have we lost her to the bright lights of the Pro life?  I asked Jamie how this new title will change her life.  "It’s already changed my life in so many ways.  I’m now a serious believer in the saying “anything can happen” as I truly never thought this was something I could achieve.  So I guess I’m a bit more of an optimist now.  I’ve also gotten a lot busier with my personal training, which is awesome.  To make a living doing something I love is a reward in itself and couldn’t make me happier.   I don’t plan on changing anything, just staying me….but maybe with a bit more ambition!!!!" 

Check out this Pro's favorite workout!

My favorite workout is shoulders....

-start by warming up rotator cuff, few sets of DB presses, stretch

-Machine press:4x6-8 reps

-lateral DB raise: 4 x 8-10

-front DB raise: 3 x 8-10

-DB press: 3 x 8-10

-reverse fly's: 3 x 10-12

I was fortunate enough to spend several hours with Jill (and family and friends) after her win, as we enjoyed some really bad service – and GREAT food!  And, as would be expected, the big question popped up:  What Now?  Jill explains:  "I will be taking a few months off to streamline and downsize some of my muscle mass, learn the proper Pro posing techniques and then plan on stepping on stage as a Pro in early 2007.My long standing competition goal was to obtain my Pro card so, now that I have achieved that goal, I look forward to setting new competition and training goals and meeting some new people!  I also look forward to seeing some new cities with the travel involved!" 

And how does Jill feel about stepping on stage with her talented predecessors?  "I'd like to meet Jane Awad - a fellow Canadian!  I don't really have an idol per se, but if I had to choose a favorite physique, it would definitely be Monica Brant-Peckham."  Jill probably won't have to wait long to meet any of these competitors, as she plans to be competing in more than her usual one or two shows per year.  "I'm looking forward to more travel and just more overall exposure to the industry!" 

This Pro shares some of her training secrets… 

1.  I never train on an empty stomach.  I eat 30 minutes prior to my work-out and my meal consists of both protein and carbohydrates.  By doing this, I have the energy and strength to finish my work-out and my body has good, clean fuel to burn.  I then eat within 30 minutes after my work-out, usually a protein shake, so that my body has the fuel for muscle recovery and growth. 

2.  I train heavy and I train hard. I train weights 5 to 6 times a week and with each body part, I perform 4 sets of each exercise with 10 reps per set.  I pyramid my weights upwards so by the last set, I am pushing/pulling/lifting as much weight as I can for 10 reps.  The only time I back off on my weights is when I am close to a contest and I am weaker than normal due to my diet.  I back off weights at this time to avoid risk of injury. 

3.  I train with a partner, my best friend and husband Camille.  With Camille there to spot me, I am able to train with heavier weights and he pushes me to keep going.  Some nights when I don't feel like training, he pushes me to go and I am usually grateful he did! 

Like many new Pro athletes, Serena's plans are to compete next year.  She'll spend the hiatus allowing her body to normalize and to focus on any lacking body parts that need work.  Being the diligent athlete she is Serena plans on researching the various Pro shows so that she can get on stage having made a well-informed decision.  And she's hoping that decision will allow her to finally meet some of the world's amazing athletes and others in the Pro scene.  "I'm hoping to make some friends along the way.  I have always wanted to meet Monica Brant." 

As far as her new status changing her life, Serena says it already has.  "I had planned to take a break away from the sport if I didn't get my pro card this year.  Now that I have received it, I have more drive than ever to continue in the sport and make my loved-ones (and Canada) proud by being the best that I can be. 

Check out Serena's Training Program:

 Cardio workouts:

High:

- Heart rate: 70-85% of maximum heart rate

- 20 minutes max

- Manual or interval setting on any cardio equipment

Moderate:

- Heart rate: 50-70% of maximum heart rate

- 20-60 minutes

- Should have elevated respiration but can still (barely) carry on a conversation 

She didn't stop there.  "My second competition was at the Provincials in Edmonton on June 24th where I placed 2nd in Figure Medium. On July 1st I competed in both Figure Medium and Masters at the Nationals. I placed fifth in Figure Medium and I WON the Masters! Saturday night after the Nationals I was pleasantly surprised when the Manager at Earl's gave me my Lipstick Martini and Dessert on the house, when he heard of my win. It was off to the Cheesecake Café for a cheesecake nightcap before hitting my pillow hard." 

Along with the title of National Masters Champion came Lisa's IFBB Pro Card! "I learned of the award by reading the CBBF website a week later, and you can imagine my surprise! Less than a year after deciding to compete here I am, an IFBB pro!"  The first couple of weeks after the busy round of competitions, Lisa took a break to rest her body. "Soon after being awarded my Pro Card I was invited to the MONTREAL PRO CLASSIC and I couldn’t turn down the opportunity, so here I am…training and dieting in high gear again. My goal is to do another show in early 2007." 

Lisa is really looking forward to one day meeting Monica Brandt and Elaine Goodlad. "Both ladies have been huge inspirations for me since I began training to compete." 

And as for the future?  "Training will continue to play a major role in my life. My husband and kids continue to support and motivate me, which makes it all possible. This new facet of my life will allow me the opportunity to travel, and take my training to a higher level. I look forward to all of the Life Lessons to be learned." 

Here are Lisa's Top Training Tips! 

1. My most important suggestion to anyone is to hire a knowledgeable and experienced Trainer. Someone who can devise a training program specific to your needs; develop a diet to help you achieve your final goal and to motivate you every step of the way. My trainer Lynda Thoreson is an excellent example of all that a trainer can be. 

2. Second, there is nothing more important than using proper form for each and every rep of each and every set. Slow, controlled movements focusing on only one muscle at a time is one of the aspects of my training that has facilitated the most improvement in my musculature. A good trainer will teach you proper form and ensure that you continue to use proper form throughout each and every workout. Maintaining a high level of intensity is equally important. Watch the clock if you have to but ensure that you are consistently resting for the 30-60 seconds or 2-3 minutes that has been recommended (depending on the specific type of training you are doing). 

3. My third piece of advice relates to proper Nutrition and Supplementation. Between Lynda, my husband Greg and Katharine at Atomic Body in Brooks, I have learned the importance of the timing and quality of products such as: BCAAs, Glutamine and Whey Protein as well as nutritional supplements such as anti-oxidants and vitamins.  

Although it is important to always maintain a healthy, balanced diet, a strict diet within the 3 or 4 month period leading up to competition is critical. Six meals spaced approximately 2 hours apart, providing a balance of low glycemic carbs and a variety of high quality, low fat protein, provides the energy for my workouts and nutrients for muscle growth and repair. My personal favorites are:  oat bran, zucchini stir fries and grilled chicken. 

4. Weight training combined with a variety of cardio workouts has helped me achieve my goals. I start the day doing 40 – 60 minutes of cardio on whichever piece of equipment I feel like at that particular moment:  cross trainer, treadmill, stepper or stationary bike. My weight training is done later in the day. 

 5. Lastly, it’s critical to remember the huge role that our mental focus and attitude play in our training. I am constantly looking for meaningful and motivating quotes. I even write them on the white-board at our local gym to motivate others! One of my favorite quotes is:

Please note, only professional images from select photographers can be posted due to copyright regulations. The list of AIM approved photographers include: Terry Goodlad, David Ford, Doug Schneider, Larry Niven, Michael Palmer and Gene X.