Amateur Fitness Competitor of the Week: Josephine Dalton

Amateur Fitness Competitor of the Week: Josephine Dalton! - Pics and info and more!
  • Name: Josephine Dalton
  • E-mail:
  • Age: 36
  • Where: Las Vegas, NV
  • Height: 5'5"
  • Weight: 130-135 Lbs
  • Years Bodybuilding :4
  • Favorite Bodypart: Glutes
  • Favorite Exercise: Back
  • Favorite Supplements: BSN Syntha 6

How Did You Get Started?

When I was a little girl, my mother used to take me to the gym during the summers after school, and I'd watch her work out through the nursery room window. I did this for years. Imagine my excitement when I was 12 and the gym owner declared "bring your daughter to the gym day". I even got to have my first energy shake and I remember the milk and orange flavor it had! Back then, there were time slots where no men were allowed to work out, so I never saw actual bodybuilders, just normal women in leotards and tights lifting dumbbells and doing calisthenics.

In high school, I signed up for weightlifting class every semester, even when it wasn't required. My 2nd semester lifting, the football players in my class discovered I could out lift the smaller guys on the team and they kinda dangled that in front of the smaller players' faces...that a girl could out lift them! That weightlifting class was nothing more than a primitive strength training class with very primitive strength training program that included only bench press, lat pulldowns, squats, clean & jerks and deadlifts. How coincidental...our football team never won a single game all the 4 years I was there.

After high school, I joined the Navy. I went through an intense 8 week basic training course and came out ripped like a figure competitor, with an astonishing 6 pack, teardrop quads and striated pecs. That 6 pack still haunts me today.

Josephine Dalton.
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Josephine Dalton.

After the military, I went to college and studied medicine and exercise science, got my certification through the ACSM and started personal training immediately afterwards. A year later I moved to OC where I got hired by one of the most prestigous and upscale fitness centers in the world. The problem was back then was that I felt I wasn't taken seriously as a real fitness professional; as if the members thought I was hired because the managers thought I was cute and my smile would sell PT.

Instead of attracting clients with fitness goals, I attracted single middle aged men set on getting me on a date or in bed. Many times, I'd spend the entire training session dodging questions about what I did last night or who am I dating these days. And I got so discouraged; I stopped prospecting for new clients.

After surviving a weight loss challenge between the other trainers, I went from 155lbs to 130lbs and regained my old boot camp body. I noticed how the trainers who were bodybuilders were admired and highly sought after for training and I wondered if becoming a bodybuilder would help me. So I approached an IFBB pro who I worked with and told her about a local show I wanted to compete in. That was a very pivotal moment in my career, because I got to feel the full effect of someone's "low carb day".

She was 2 days out from a pro-show, easily irritated and when I told her I wanted to compete, she yelled at me telling me I was "scrawny" and that I needed to plan at least 5 months of training, not 5 weeks. And she'd help me if I was honestly serious, but she didn't think I was. Needless to say, I was turned off and decided that maybe Figure wasn't for me.

So I went online and researched to find if there was a show that suited my smaller build. That's when I stumbled upon Ms. Bikini America. 3 weeks later, I entered the Ms. Bikini Southern California regionals and took 2nd place in my category.

Although, I am very sure that IFBB pro did not mean to be so mean to me and I'm sure she'd like to take it back; that moment had to happen to me, or I wouldn't be where I am today. I use that moment as a driving force to compete. I tend to work harder if someone tells me I can't do it, or I am not good enough. I love showing people up and surprising them!

Josephine Dalton.
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Josephine Dalton.

What Workout Plan Worked Best For You?

Believe it or not; I don't follow a plan or program. My schedule is so erratic and changes at the last second. But I make it a point to hit up every body part once a week. When I have the time, I will take on 4-5 exercises per body part, with the exception of chest because I have shoulder issues and all chest exercises aggravates my rotator cuff.

Each set I hit 15-25 reps with 30-60 rest depending on how easy the set was prior. I end each workout with an hour of moderate intensity cardio, a 2 mile jog or 30 minute intervals on the stair mill. When I'm trying to shed fat, I will do an hour of cardio in the morning, then my workout a tad later. On days off, I will jog 3-4 miles.

If I am pressed on time, I will superset between 2 body parts.

Josephine Dalton.
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Josephine Dalton.

What Nutrition Plan Has Worked Best For You?

My diet is non traditional, as I have a blood sugar issue and going too low in carbs will ruin me for the rest of the day and sometimes on into the next day. On weekends when I work at the club, I will eat mostly cottage cheese; yogurt and fruit since we don't get breaks and most of the time, I only have 2 minutes to inhale my meals.


Meal 2:

Meal 3:

Meal 4:

Meal 5:

Meal 6:

Josephine Dalton.
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Josephine Dalton.

What Supplements Have Given You The Greatest Gains?

Right now, I take Gamma-O, BSN NO Xplode & Syntha 6. Normally, I like to take Egg Whites International or Isopure RTDs (but I've no room in my fridge for that with 2 other roommates who eat healthy).

I also religiously take a multivitamin, iron/folate, Flaxseed oil capsules, calcium, sea water minerals, a probiotic and when I remember, PureForms's Power Green.

At night before bed, I take Valerian root, Tryptophan, Melatonin and Chromium.

Why do you love Bodybuilding?

I love feeling healthy, disease and sickness free, agile, strong and beautiful. Fitness does all this for me. I actually don't like working out, but my love for the benefits greatly exceeds my dislike for activity itself.

What Motivates You To Follow A Healthy Lifestyle?

My health, the alleviation of the medical problems I do have thanks to fitness lifestyle, and having a body of a teenager!

Josephine Dalton.
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Josephine Dalton.

What Made You Want To Achieve Your Goals?

Feeling of accomplishment in something I know I can do, but cannot do half-ass.

What Are Your Future Bodybuilding Plans?

Keep on competing, maybe produce and direct my own show, and I recently started writing so maybe even starting my own magazine on the west coast.

What One Tip Would You Give Other Bodybuilders?

Winning is great, but it's not the ultimate goal and it is not the only goal. The process of getting to your goal through strict dieting and exercise is the journey that must be enjoyed, although grueling. Standing in the spotlight to show the world what you can achieve should be the goal...not winning the show. And just because you didn't win...does not make you a "loser".

I hate (and I know that's a strong word) but I truly hate the mindset of "win at all costs" or "2nd place is just the first place loser". I feel that mindset makes very unhappy people that are not pleasant to be around and they are no longer an integral thread in the fabric of inspiration that drives other competitors to achieve. Most competitors would rather be inspirational than winners.

Josephine Dalton.
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Josephine Dalton.

Who Are Your Favorite Bodybuilders?

Starting from the beginning; Rachel McLish, Corey Everson, Sharon Bruneau, Monica Brant, Timea Majorova, Ava Cowan, Marzia Prince and one of my all time favorites...Doctor Venus Ramos.

What Features Do You Use On

I log onto BodySpace the most. I'm on there as often as possible. I am even on a few other members' inspirational list! I find the site particularly useful in tracking my progress, progress pics and other stats so I don't lose the info (which I am notorious for doing).

When I am in doubt on anything, I will hit up the forums for answers or I will start a thread and it usually gets answered within a week. There are a lot of articles I find extremely useful as well. And when I need a sup that is not available locally, I will shop for it on

Right now, I am in the running for Bodyspace Spokesmodel for 2010. I hope I inspire enough people to win.

Josephine Dalton.
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Josephine Dalton.