We explain you in few steps how to optimize your nutrition behvaviour!
HD INTERVIEW – Rose BrunnerWomen Interview August 7, 2013 - 7:19 pm
IFBB Physique Pro & Fitness Model
WHAT MISTAKES DID YOU MAKE AS A BEGINNER
AND HOW DIFFICULT IT WAS TO BEGIN?
R.B.: Wow, this is a great question and takes me back a few years to 1988 when I first started lifting.
A couple things come to mind. I didn’t train legs as much as I should have. I also didn’t work much on
conditioning and I didn’t educate myself on training and nutrition. Recognizing and learning from our
mistakes is how we grow and succeed.
For me it wasn’t hard at all to start because from the very first day I stepped in the gym, the energy,
the smell of dedication, the sound of hard work…. I knew this was where I belonged. I was instantly addicted.
HOW DO YOU BECAME IFBB PRO?
R.B.: I became an IFBB Pro in women’s physique at Masters Nationals in Pittsburgh this past July. My journey
started back in 1989 when I competed for the first time. After a few years of competing, life took over, got married
had a couple kids, & moved out of state. My return to the stage was in 2011. I Started back in figure. While it was a
great foundation to make a “comeback” it wasn’t quite me. Something was missing. In 2012 I moved to physique.
After my first show I knew this is where I belong, I was back home. This was where I started 20+ years ago. It is
such an honor to hold a pro card in women’s physique.
WHAT IS THE HARDEST PART AND THE BEST ONE, BEING AN IFBB PRO?
R.B.: I am not sure yet what the hardest part is. I just became a pro in July. I have not stepped on the pro stage yet.
I will make my pro debut sometime next year. But I imagine the hardest part for me will be the self doubt that I am
good enough to compete with all the other pros.
The best part is being surrounded by so many inspiring people, hearing their stories, their achievements, what they
have overcome and what they aspire to accomplish. And that I am included with such an elite group of athletes.
YOUR TIPS, HOW PEOPLE CAN STAY DEDICATED AND EAT CLEAN EVERYDAY?
R.B.: To me dedication means accepting the pain of discipline, digging deep inside you, focusing on what you
want to achieve and answering 3 questions:
What do you want? (ex. compete, run a marathon, lose weight)
What will it take to get it? (ex.time, effort, consistency)
Will you pay the price? (make sacrifices, dedicate yourself)
It all comes down to how bad you want it? This will determine how hard you are willing to work for it,
what sacrifices you are willing to make and how long you are willing to dedicate yourself.
DO YOU PREFER TO BULK OR TO STAY LEAN ALL YEAR ROUND?
R.B.: Definitely bulk and cut. Nutrition should be tailored to meet your goals. I consume the amount of
food it takes, for my body, to sustain and build muscle during off season or “bulking” but I tend to stay on
the leaner side. I eat clean and watch what I eat year round. It is a lifestyle and you are a reflection that.
WHAT IS YOUR FAVORITE EXERCISE AND WHY?
R.B.: Wow, hard to pick just one favorite exercise. I like training all body parts and have my favorites for
each one. But If I had to choose just one it would be lunges. I do different variations (walking, stationary,
on the smith machine, with & without weight) I think lunges have really helped to not only build but also
shape my legs and glutes the most.
ONE DAY IN YOUR LIFE!
HOW DOES YOUR NUTRITION LOOK LIKE WHEN YOU ARE CUTTING?
R.B.: I work with a great coach, Luis Santa, who writes my meal plans and changes it according to how
I am progressing. When I go into contest prep diet I consume 7 meals a day. We include low and high carb days.
HOW DOES YOUR OFF DAY LOOK LIKE?
R.B.: My off day is an active rest day. I will do some type of activity like go for a hike or walk the dogs.
But I do not lift at all. This is usually my meal prep day also.
HOW OFTEN DO YOU WORKOUT IN A WEEK AND FOR HOW LONG?
R.B.: I am on a 3 day on 1 day off split. My training sessions are about an hour and I also do 30 minutes
of cardio 5 days a week.
WHO ARE YOUR IDOLS?
R.B.: My very first idols were Anja Langer, Sharon Bruneau, Carla Dunlap, Sue Price, Bev Francis, Diana Dennis….
the list goes on. These are legendary women of bodybuilding who paved the way for this sport.
WHAT SUPPLEMENTS DO YOU USE?
R.B.: I use a whey protein powder, multi vitamin, CLA, Vit C, digestive enzymes, and Calcium. I also use a pre workout drink.
LAST ADVICE TO HD BODY FOLLOWERS:
R.B.: Don’t compare yourself to others. We are all built differently and all have our strengths and weaknesses.
Focus on becoming the best YOU.
Also visualize where you want to be or what you want to look like. So many people can be responsible for your Success,
but only you are responsible for your failure. Dream Big, see it, believe it, become it.