- Name: Natalie Calland
- E-mail: NatalieCalland@yahoo.com
- Age: 38
- Where: Columbus, Ohio
- Height: 5' 6"
- Weight: 125 Lbs.
- Years Bodybuilding :1
- Favorite Bodypart: Back
- Favorite Exercise: Legs
- Favorite Supplements: Whey Protein, Glutamine, Met-Rx And Worldwide Nutrition shakes, bars and drinks
How Did You Get Started?
I signed up for a World Gym membership about 6 years ago at the urging of a friend. I was pretty intimidated - I would never go alone and I couldn't even do a bench press with the bar alone! One summer, I noticed a girl that I had seen often start to look really incredible... I found out that she was competing in a figure contest & thought that was something I might be able to do. I needed some motivation.
I was nervous about it though because she was in her twenties, and I was 36! In addition to my age, I was pulled in so many directions with running 3 kids around, making it to all their events, keeping up at home, getting to work, making time for my husband and me - there are so many women/mom's just like me who just can't find the time... it's hard sometimes, but I've learned to just take the time. It turns out that I have become a better mother, a better wife, more focused at work and just a more positive person.
It seems like I always got stood up by my work-out partners, so I hired a personal trainer and went to work. He showed me how to intensify my workouts, taught me about the supplements in the pro-shop and I began to ask around about nutrition. In March 2004, I competed in my first show (Northern KY) and placed 2nd in the tall class. I went on to compete in 4 more shows last year, winning the Master's Division at the All Natural Northern and placing in the other 3.
- 3/04 Northern KY 2nd place Tall class
- 4/04 All Natural Ohio Masters Champion
- 7/04 BodyRock 4th place C class
- 7/04 Masters Nationals 5th place B class
What Workout Plan Worked Best For You?
I strength-train 3x per week on a 4 part split. This plan gives me 9 days of recovery for each body part which means no excuses not to train hard every time I work out.
Here is a sample:
Monday - shoulders/triceps, Wednesday - back/lower body, Saturday - chest/biceps, then Monday - legs, then on Wednesday I start the split all over again. I put in calf exercises whenever I can and I do abs every other time. I alternate between heavy lifts and higher rep work-outs with a lighter weight. I've learned this year from Mike Davies (Fitness Factory) that shaping is an integral part of getting ready for a show... a fast-paced, cardio-based resistance work-out with little or no weight. This has made a huge difference in my body shape this year! I do a cardio work-out 6x per week for 30 minutes following training.
What Nutrition Plan Has Worked Best For You?
The diet is the key. It can also be the most difficult piece of the puzzle. Finding what works for you, and what you can live each day with, is sometimes trial and error.
A typical day (during competition season) looks like this for me:
8am Pure Protein shake (Worldwide Nutrition), ½ cup oats, Glutamine, multi-vitamin
1030am 6 oz fish, 1 cup green veggie
1pm 5 oz chicken
330pm Pure Protein shake (Worldwide Nutrition), Glutamine
530pm 3 oz tuna, green veggie, complex carb (yam, brown rice, sweet potato)
8pm 3 oz tuna, green veggie
10pm 6 oz chicken or fish
*I always drink at least a gallon of water each day - I like to mix in Grape Crystal Lite for flavor.
What Supplements Have Given You The Greatest Gains?
Met-Rx/Worldwide Nutrition products are my favorite. I especially love Pure Protein Shakes (Banana & Chocolate), NOS Pumped and the Protein Revolution Bar. I faithfully take Glutamine and a Multivitamin every day.
Why do you love Bodybuilding?
I love fitness because I love the way it makes me feel. I am in the best shape of my life - mentally and physically. When I feel good on the inside, I think it shows on the outside. When my husband tells me I look super, sexy, and hot in that black dress - I feel amazing!
I love to walk out of the gym after a work-out feeling strong, it really empowers me! It fuels the rest of my day and helps me stay focused. I would love for a few moms to see themselves in me, like I saw the girl in the gym, and think that maybe they can take some time away from taking care of everyone - and focus on themselves a little bit. When Mommy's happy - everyone is happy.
What Are Your Future Bodybuilding Plans?
This year I plan to compete in 5-6 shows. I just signed a deal with MET-Rx - I'm really excited about it! I also have a few modeling jobs lined up. I've met some great new friends and I look forward to seeing the familiar faces of the competitors at each show - we all cheer each other on. Everyone is very dedicated and works so hard.
For the long term - I'll compete as long as it makes me happy and fits in with my lifestyle. After that, I will continue (I hope!) to follow all the great things I've learned from this experience and maybe help a few people along the way.
What One Tip Would You Give Other Bodybuilders?
Find a reliable work-out partner, or hire a trainer!
Who Are Your Favorite Bodybuilders?
My favorites are all right here in Columbus. They are Jen Hendershott, Julie Palmer, Jamie Franklin, and Mari Kudla.