NATURAL BODZ STAR PROFILE
First off congratulations on your recent success at the Natural Bodz Asia Pacific International where you were crowned our very first Natural Bodz Pro League Fitness Model Champion. Can you share in your words the experience? Competing with Natural Bodz Asia Pacific was an absolute amazing experience. Its an absolute honour to be crowned the very first natural Bodz fitness model. Would highly recommend to anyone who is wishing to compete, to compete with Natural Bodz. Who inspired you to get involved in fitness and competing. Were you involved in any other sports prior to getting into fitness events? Competing was always something i wanted to do. My coach Lizzy Cassara was a big inspiration to me and defiantly inspired me to compete with Natural Bodz. As a young Mum how do you fit everything into your busy schedule and do you have any advice for other young Mums looking to get into Fitness competitions? It’s about making time and getting yourself into that daily routine. Some days can be tuff but when your so passionate about something you always make the time for it. My Advice for mums wishing to compete is get out there and give it a go, its so rewarding and i feel it inspires my young ones to live a fit and healthy life. What is your philosophy on exercise, do you prefer weight training over cardio or a combination of both. Basically what works best for you? I love weight training i feel that works best for my body. cardio i do very minimal. Depending on physical goals can be either increased or decreased during prep or off season prep. Can you share a typical training program you would follow leading into a competition? Days per week, sets, cardio, weights etc? I follow a upper body and lower body split, upper body 3 x week and lower body 2 x a week. My main focus was to train each muscle group 2/3x week, these days were traditional hypertrophy orientated body building training focusing on big power movements and compound lifts. Where do you feel many Fitness competitors go wrong when it comes to preparing for an event and how can these mistakes be avoided? A nutritional balanced diet. I believe in having the correct coach to lead you along the way and having a well balanced diet and training program. What muscle groups do you feel are the most important areas to hit for girls looking to build a sexy, aesthetic body? Your booty and shoulders. Let’s talk cardio...Is there a specific form that you feel works best? And how much is too much? High intensity interval training. Everybody is different. We based my cardio on total calorie expenditure for the week. So I always had targets to meet. Depending on my progress each week, my targets for LISS and HIIT would be adjusted accordingly. The idea is that you don’t do too much too quickly and focus on only doing cardio at a last resort whilst leaning down. Let’s talk Nutrition.. what does a typical days eating look like for you? How many meals foods types etc? I follow a flexible dieting approach which means i had daily macro targets to hit, Fats, Carbs, & Proteins. I filled my macros with whole nutritional foods and try and enjoy a different variety of foods on a daily basis, But a typical day of food would look something like this. Meal 1: Oats with blueberries and protein powder Meal 2: Protein shake or protein smoothy Meal 3: Chicken and salad or chicken and veggies with quinoa an brown rice Meal 4: Rice cakes with peanut butter and banana
Meal 5: Steak, or Fish with baked or steamed veggies. Are you a calorie counter or prefer to go by how you look and feel? You could say the instinctive approach. I measure my energy balance for the week which means I’m always a where of my calories / macro nutrients for the day. How important is timing when it comes to food intake, do you eat on a supply and demand basis depending on your workload for the day? I stuck to eating every 3 hours but I’m not stressed over it as long as i have hit my macro targets at the end of the day. It’s common to see many girls blow out after a show and add 10kgs. Fitness Model should have an off season? I think its healthy to have an off season where you slowly reverse ur diet back up to normal and weight gain should be minimal when following a planed reversing process. I believe you should show the same decipline to your diet in the off season as you would in the on season. Setting goals is obviously a mainstay for success. Do you feel that the shows have really enabled you to push to that extra level to bring out the best in you? Yes. Having a show to train for defiantly gave me an extra edge to push harder and bring in the best package for show day. i pride myself in hard work and wanted to stand up and stage knowing i gave it 110%. Just jumping back to the gym work, if you could only do three exercises in order of importance what would they be and why? Deadlifts, Squats and chin ups. At what point does exercising go from a positive lifestyle to an obsession and how important is it to maintain a balance in life? I believe that a healthy balance is very important so that you can enjoy and maintain a love for fitness. Free weights or machines what works best for you? Both i enjoy mixing it up. All girls are looking to build great shape through their legs and butt, what do you feel works for best for you? Deadlifts & Squats. For the girls looking to compete in their first Bikini/Fitness Model event where would you suggest they start? I’d suggest they get themselves a experienced coach. What do you feel is the biggest mistake made by people in their diets when looking to lose weight? Not tracking their energy balance and knowing their daily caloric intake. Not eating the right amounts of food. What do you consider the perfect breakdown for Protein/ Carbs/Fats? What works best for you? I reckon 40% of calories towards carbs, 35% towards protein & 25% towards fats works well. Do you believe in cheat days while dieting and if so why? And where do you draw the line?
I don’t necessarily believe in “cheat Meals”, Thats why I follow a flexible dieting approach with my macros. I do however believe in controlled refeed days. Stage presence is one area where you really excel, can you share some tips to aspiring bikini models on how to bring energy and style to the stage? Be confident and be proud to show off what you worked so hard for & smile. How important is it to select the correct bikini and themewear and do you have any tips in this area on making the right choices? Bikini go a colour that best suits you, your skin and hair colour. theme wear something thats going to suit your personality. It’s the final three weeks before your next big Fitness Model Event, what would your diet look like? Any secrets you can share for aspiring competitors? 3 weeks coming up to comp I keep my diet very basic with wholesome nutritious food. I find sticking to food that don’t personally bloat me. When your comp diet is over what’s your favourite meal? Burgers and dougnuts. Who do you admire most in the industry? My coach Lizzy Cassara & Amber Walker. Who has had the most impact on your life? How? My children and loving partner. What are your goals over the next 12 months in respect to competitions and your career in general? My next goal is to have my Pro debut in Las Vegas in 2017. In the mean time I’ll be working on building in areas of my physique that I feel will help improve my overall package. My other main focus and passion is expanding and building upon my business as a Freelance makeup artist. The next 12 months I am driven to make “Flawless Makeup Artistry” a great success. What do you do to relax in between all of this? Go on holidays and the beach with my family. Can you share your website, social media links so readers can follow your success? Instagram: @miss.stacylee. profitnessmodel & @flawless_make-upartistry Facebook: Stacy O’connell Editors note: Thanks for taking g the time to share your successs with our readers. Congratulations on your success and I am looking forward to sharing your ongoing success on the Fitness America Stage in Las Vegas. - Steve Jones Thanks for the amazing opportunity and can not wait to compete with Naturalbodz again and represent Australia on the world stage for my pro debut.