Balancing her role as Senior Editor for two of the best bodybuilding/fitness publications around - Musclemag International and Reps magazines - with an extensive schedule as a committed fitness competitor is Sommer Robertson, a woman with an undoubted passion for promoting healthy living through her personal competitive efforts, and for reaching the masses with the latest health and fitness information through her editorial expertise.

With a solid background in writing for the bodybuilding/fitness market through her work in the sports nutrition supplementation industry, Sommer, who practices what she preaches by living the health and fitness lifestyle 24/7, has dedicated much of her life to helping fellow athletes achieve their competitive goals through the magazines she works for.

Along the way those who have attained success within the upper echelons of the bodybuilding/fitness arena have also helped inspire her to set her own targets high.

Click Image To Enlarge.
Sommer Practices What She Preaches By
Living The Health And Fitness Lifestyle 24/7.

Having recently competed in the Ontario Bodybuilding, Fitness and Figure Championships for the first time to qualify for the Canadian Nationals with an overall win in the Fitness Division shows the remarkable discipline Sommer has. The fact she did so with a fractured wrist - crucial for completing the complex moves required of a fitness competitor - makes it a lesson in dedication and determination.

Four weeks before the Ontario show, and two days before her first event - the 2009 Mississauga and South Central Fitness, Figure and Bodybuilding Championships - Sommer seriously injured her wrist during routine practice. Removing the cast she was advised to wear for at least eight weeks, Sommer not only defied medical convention to compete, but also won the overall.

Working as a magazine editor within the bodybuilding/fitness industry, and engaging training and nutrition strategies to improve her own athletic abilities and to enhance her health and fitness has given Sommer a greater appreciation for what bodybuilders and fitness enthusiasts must do to be at their best.

"Training and following a sound nutrition plan," says Sommer, "not only gives a personal sense of pride and accomplishment, but also helps develop a greater respect for the sport and the athletes you work with."

Click Image To Enlarge.
Training And Following A Sound Nutrition Plan Helps Develop
A Greater Respect For The Sport And The Athletes You Work With.

Though she has excellent credentials and a true passion for physique competition and culture, being the first female Senior Editor of a North American bodybuilding magazine has caused Sommer to raise more than a few eyebrows among a hardcore of bodybuilding enthusiasts.

With a diploma in research writing and honors science degrees in Kinesiology and Health Science and Psychology have given Sommer an excellent framework upon which to ensure bodybuilding and fitness, within her publications, are presented genuinely and honestly, with advanced insights into her subject's why and how.

That Sommer has managed to balance work and training to excel in both will undoubtedly inspire others to do the same. In the following interview she explains how she achieved her best ever shape and how working within the fitness industry has enabled her to help others target their own goals.

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Sommer Is The First Female Senior Editor
Of A North American Bodybuilding Magazine.

[ Q ] You recently competed in a National fitness qualifier. How did this contest go for you and did you achieve what you set out to accomplish?

Yes, I competed in the 2009 Ontario Bodybuilding, Fitness and Figure Championships, a show that was run by the Ontario Physique Association (OPA), and I won the fitness overall to qualify for the Canadian nationals. To be honest, the show went better than I had expected.

In the weeks leading up to the competition I actually wasn't sure I'd even be able to compete at all. Two days before my first show (the 2009 Mississauga and South Central Fitness, Figure and Bodybuilding Championships), a provincial qualifier run by IFBB pros Laura Binetti and Melanie Horton, I injured my wrist during routine practice.

I had to re-choreograph my entire routine the day before the show and wasn't able to practice any of my tumbling skills. At the time, however, I had no idea how bad the injury really was.

The week after the show I went to the doctors and they x-rayed my wrist, only to find out that I had fractured the schapoid (a small bone in the joint). Because this bone receives little blood supply in comparison, I was told I would have to wear a cast a little longer - up to eight weeks - and that my plans to compete at the Ontario's just four weeks later was out of the question.

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I Had To Re-Choreograph My Entire
Routine The Day Before The Show.

As a competitive gymnast for years, competing with injuries was nothing out of the norm, but after much disagreement with the doctor I finally gave in and let him put a cast on it. I went home that day feeling very depressed that I would have to forgo the national qualifier, as I had worked so hard to get there and didn't want to have to wait until the following year to qualify.

Although I wasn't able to train, I stayed on my diet and a week later decided to remove the cast and take my chances. I had to drastically change my training in order to compensate for my wrist, as I couldn't have any pressure on the joint and my grip was seriously compromised.

In addition to that, I also had to change my routine again and avoid all tumbling until the day of the show. Luckily I work with a great music producer, Scott Bialik, who was able to help me put together new, kick-@ss routine music on short notice.

As well, my suit sponsor, Passionfruit Designs, worked hard to ensure I had my suits on time for the show. Originally, my plan for the year was to add a bit of muscle and simply to qualify for the nationals, and after a lot of hard work and a few set backs, I can happily say I accomplished that goal.

Click Image To Enlarge.
I Decided To Remove The
Cast And Take My Chances.

[ Q ] I understand you also competed for the first time recently. What encouraged you to begin competing in fitness events?

I've always loved to train and have wanted to compete in fitness for years, but I've also been very shy. Competing as a gymnast you are evaluated on skill alone, not how your physique looks and how it compares to others.

Even after being out of gymnastics for ten years, the routine is the easier part (with no broken bones, of course!) of competing in fitness. It took me a very long time to gather up the nerve to finally get over my fears of competing and commit to stepping onstage, and now that I have, I'm very happy I did.

In prepping for my first contest I was lucky enough to work with Canada's top IFBB fitness pro Mindi O'Brien.

Click Image To Enlarge.
Mindi O'Brien At The 2008 Arnold Classic.
View More Pics Of Mindi O'Brien At The 2008 Arnold Classic.

I owe much of the change in my confidence and success as a competitor thus far, to both her and her husband Dennis. Having both of them to coach and mentor me has been an incredible experience, and has helped me significantly in my journey to become a fitness competitor.

[ Q ] You also work as senior editor for Musclemag International and Reps magazines. How does your role with these publications assist you in training for, and competing in, fitness competition?

Aside from continually gaining knowledge about training, nutrition and competing, I'm very lucky to work with some of the most accomplished athletes and industry gurus in our sport and have learned a lot from them.

Many of the people I work with, particularly the athletes, have been very supportive of my competitive goals, and have offered great advice and encouragement along the way.

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Many Of The People That I Work With Have
Been Very Supportive Of My Competitive Goals.

[ Q ] How difficult is it to juggle your work with your training commitments. Has your involvement in fitness competition, and training generally, helped you in your work role?

As a Senior Editor for two very successful bodybuilding publications, as well as an athlete rep, I dedicate a lot of my time to my work. I have a true passion for this sport and for helping the athletes, and I always try to go above and beyond to help them where I can.

Although my job requires a lot of my time - I work with athletes from all over the world and late night interviews, checking emails and the like, because of time differences is not out of the norm - I'm dedicated to what I do and wouldn't dream of doing anything else.

Finding balance between work and my own fitness goals can be difficult at times; however, I always ensure that I find the time to dedicate to my own training. Often times this means squeezing a workout in during my lunch hour or training late at night.

As a fitness competitor I also have to make time to practice my routines, so I'll break my training up in to two or three different sessions per day. Making such adjustments in my day-to-day life has actually helped me grow more passionate about my work.

Instead of simply working a regular nine to five job and hitting the gym after my day is "done," I've made my job a complete lifestyle.

I've always loved to train and eat clean, but now that I also compete, living this way has become even more important to me and has helped me better relate to the athletes that I work with, and understand what they go through when prepping for the stage.

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I've Made My Job A Complete Lifestyle.

[ Q ] How well do you relate to the athletes you work with in your capacity as editor, since you are often working toward similar goals? Could you provide any examples to show how your understanding for what the athletes you work with go through enhances you ability to do your job?

My job as an editor at MuscleMag International and Reps magazine entails much more than simply sitting behind a desk editing and writing articles; I also have a responsibility to take care of the athletes I work with.

For the most part these athletes, particularly during shoots, are days out from a competition or have just recently competed. They're tired, depleted, in some cases, emotionally off balance etc. and the last thing they want to be doing is an interview or standing in front of a camera lifting heavy weights for hours on end.

I've heard many people say "well, it's a part of their job," and although this is true, it can be very taxing on them both physically and emotionally, nonetheless. Unfortunately, many people don't empathize with this.

As someone who has spent a lot of time around athletes in contest mode and as a competitor myself, I know first hand the potential consequences of such things as being late with or completely missing even one meal, so I always make sure they're given breaks when needed.

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I Have A Responsibility To Take Care
Of The Athletes I Work With.

Often times when I work with athletes who are shooting with a magazine for the first time, I actually have to force them to take breaks.

Absolutely no interview or photo shoot is more important than the months of training and dieting dedicated to prep for a show. And all of that hard work in hopes of getting a good placing can easily go down the drain when you don't stick to every detail of your prep, especially during the final days.

I think it's the attention I give to simple things such as this, for example, that have helped me build better relationships with the athletes and made working with many of them that much easier.

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No Interview Or Photo Shoot Is More Important
Than The Months Of Training And Dieting.

[ Q ] How important is it, do you think, for one who works in the fitness/bodybuilding industry to practice what they preach, or to demonstrate a lifestyle befitting their role as a member of the health and fitness community?

Whether or not one who works in the industry ever plans to compete, training and following a sound nutrition plan not only gives a personal sense of pride and accomplishment, but also helps develop a greater respect for the sport and the athletes you work with.

There are no books, no degrees or diplomas that can ever replace the first hand knowledge and understanding you gain by actually living the lifestyle.

In order to truly understand and appreciate what the athletes go through to make it to the stage and to be able to tell their stories, whether it be through words or the photos that accompany those words, this, to me, is of the upmost importance.

And after working and training with many of the athletes for several years now, I've learned that bodybuilding especially, doesn't have any set "rules" for which one can read and follow.

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Nothing Can Replace The First Hand Knowledge
You Gain By Actually Living The Lifestyle.

Every athlete is different, and every approach to training and dieting affects each of these athletes differently. In fact, many of the all time greatest training techniques were developed not in exercise physiology labs, but by bodybuilders themselves - through trial and error on a gym floor. So, I believe that to truly understand this sport you have to live the lifestyle, at least to some degree.

[ Q ] How long have you been with MuscleMag International and Reps magazines? What motivated you to begin working for these publications?

I started working with the magazines about a year-and-a-half ago after meeting Bill Geiger - the Group Editorial Director for MuscleMag International and Reps magazine.

Before that, I worked for one of the most successful supplement companies in the industry - MuscleTech Supplements. I worked as a writer in their marketing department for almost three years and it was one of the best and most memorable experiences of my life.

Although the work was hard and required a lot of late nights at times, it pushed me to see what I was truly capable of. I look back now and I'm thankful for all that I learned from them and all of the opportunities I was given.

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I had some of the greatest experiences during my time there - from traveling to many of the most prestige competitions such as the Olympia (where I was lucky enough to present awards two years in a row on the Olympia stage to some of my biggest idols!) and the Arnold Sports Festival to being a part of some of the most successful product launches in the company's history.

I've always loved to write and after gaining so much knowledge and honing my writing skills with them, it was just a natural progression for me to end up in editorial. That, and working for the magazines was an opportunity to be able to connect more closely with the athletes and help them in their success.

The fact that I was being given the opportunity to work alongside two renowned industry names, Robert Kennedy and Johnny Fitness, was also a huge driving force in my decision.

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I Was Being Given The Opportunity To Work Alongside Two
Renowned Industry Names, Robert Kennedy And Johnny Fitness.

[ Q ] Of the many athletes you would work with who stands out as being one of the better representatives for the bodybuilding/fitness lifestyle?

Without a doubt I'd have to say IFBB fitness pro Mindi O'Brien. I've always admired Mindi as an athlete - her physique and routines are simply outstanding.

Since I started working with Mindi (along with her husband Dennis) in January of this year, however, and after being with her for several months now, I have developed even more admiration for her - not just as an athlete, but also as a friend and true representative of this sport.

I have spent a great deal of time around the sport's top athletes, coaches and/or nutritionists, but she is by far one of the most well rounded individuals I've ever come across in this industry.

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She's truly passionate about this sport, her drive in both the competitive sense and life in general, is something to aspire to, and her positive, happy-go-lucky attitude, in any situation, is simply contagious.

No matter what her day consists of, even as she prepares for a competition as important as the Olympia, Mindi is always there for her athletes, friends and family in every capacity.

And in a sport that requires so much dedication to be at the top of the game, she's proof that you can still be very successful and live a balanced life without having to become selfish.

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Mindi O'Brien At The 2009 IFBB Europa Show Of Champions.
View More Pics Of Mindi O'Brien At The 2009 IFBB Europa Show Of Champions.

[ Q ] In your experience, what are some of the qualities that typify the successful bodybuilding/fitness athlete?

Some of the most important qualities that make any athlete, not just bodybuilding/fitness athletes, successful are the ability to identify weaknesses, having the constant desire to improve, confidence, discipline, competitive perseverance/emotional resilience.

Over the years I've worked with many successful athletes in various sports such as gymnastics, figure skating, tennis, rugby, soccer, etc., however, I've found the number one quality a bodybuilding/fitness athlete possesses that sets them apart from all other athletes is dedication.

This is not to say that the many athletes I've worked with in other sports were not dedicated, but the degree of dedication required to compete and make it to the top in bodybuilding/fitness is very different.

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The Degree Of Dedication Required To Compete And Make It
To The Top In Bodybuilding/Fitness Is Very Different.

In most other sports athletes compete for a season and then go in to "off-season" training, but many are able to be a little more relaxed with their training and nutrition, and enjoy life's luxuries such as eating out at restaurants, attending various social functions etc. during these times.

In this sport, however, preparing for the competitive "season" virtually requires dedication every minute of every day, 365 days a year - and life's luxuries are few and far between. There are a lot of sacrifices and you truly have to love what you do in order to make it to the top of this sport.

[ Q ] How would you describe your training style?

I don't know that I follow any particular training style per se, as my training program is constantly changing. To ensure my body continues to respond, however, we always incorporate various training techniques such as drop sets, partials, forced reps, etc.

And because my frame is small, and I tend to have a difficult time adding and holding on to muscle, my training is always very heavy.

[ Q ] In saying this did you use a specific training program to get into shape for your recent fitness contests?

Again, my training program is constantly changing. Sometimes we have to make drastic adjustments on a weekly basis and other times it can be as simple as changing a couple of exercises or the order of exercises in order to get my body or a particular body part to continue to respond.

I train my routine at least three times per week for one to two hours each session, increasing training frequency and decreasing session time as I get closer to contest.

Day 1: Chest, Back And Abs
• Dumbbell Bench Press: 4 sets of 12, 10, 8, 6 reps
• Incline Bench Press: 4 sets of 12, 10, 8, 6 reps
• Pec Dec Flyes: 4 sets of 12, 10, 8, 6 reps
• Lat Pulldown: 4 sets of 12, 10, 8, 6 reps
• Seated Cable Row: 4 sets of 12, 10, 8, 6 reps
• Reverse Grip Lat Pulldown: 4 sets of 12, 10, 8, 6 reps
• Hyperextensions: 4 sets of 12, 10, 8, 6 reps
• Hanging Leg Raise: 3 sets of 25 reps
• Reverse Crunch: 3 sets of 25 reps
• Cable Crunch: 3 sets of 25 reps

Day 2: Shoulders And Arms

• Military Press: 4 sets of 12, 10, 8, 6 reps
• Side Lateral Raise: 4 sets of 12, 10, 8, 6 reps
• Rear Delt Flyes: 4 sets of 12, 10, 8, 6 reps
• Dumbbell Shoulder Press: 4 sets of 12, 10, 8, 6 reps
• Front Dumbbell Raise: 4 sets of 12, 10, 8, 6 reps
• Alternating Dumbbell Curl: 4 sets of 12, 10, 8, 6 reps
• EZ-Bar Curl: 4 sets of 12, 10, 8, 6 reps
• Close-Grip Bench Press: 4 sets of 12, 10, 8, 6 reps
• Reverse Grip Cable Pushdown: 4 sets of 12, 10, 8, 6 reps

Day 3: Abs, Routine And Stretching

• Hanging Leg Raise: 3 sets of 25 reps
• Reverse Crunch: 3 sets of 25 reps
• Cable Crunch: 3 sets of 25 reps

Day 4: Legs

• Leg Extensions: 4 sets of 12, 10, 8, 6 reps
• Step Ups: 4 sets of 12, 10, 8, 6 reps
• Barbell Lunges: 4 sets of 12, 10, 8, 6 reps
• Lying Leg Curl: 4 sets of 12, 10, 8, 6 reps
• Hack Squat: 4 sets of 12, 10, 8, 6 reps
• Stiff-Legged Deadlift: 4 sets of 12, 10, 8, 6 reps
• Standing Calf Raises: 4 sets of 12, 10, 8, 6 reps
• Leg Press Calf Raises: 4 sets of 12, 10, 8, 6 reps

Day 5: Abs, Routine And Stretching

• Hanging Leg Raise: 3 sets of 25 reps
• Reverse Crunch: 3 sets of 25 reps
• Cable Crunch: 3 sets of 25 reps

Day 6: Rest

Day 7: Abs, Routine And Stretching

• Hanging Leg Raise: 3 sets of 25 reps
• Reverse Crunch: 3 sets of 25 reps
• Cable Crunch: 3 sets of 25 reps

[ Q ] What changes did you make to your diet in order to compete in your fitness events?

Although I was eating clean before I started my prep, my diet was little more relaxed in terms of the foods I was eating and the times. In order to bring my best physique to the stage I followed a very structured diet, eating every two to three hours.

As with my training, my diet is constantly changing going in to a show and may change within a matter of days to a couple of weeks, depending on how my body is responding.

Meal 1:
• 1/2 ripe avocado
• 1/2 cup blueberries
• 1/2 cup pineapple
• 1 scoop whey protein
• 5 g L-Leucine

Meal 2:

• 5 egg whites
• 1 whole egg
• 2 oz grilled chicken
• 1 cup chopped raw spinach
• 5 almonds

Meal 3:

• 6 oz chicken breast
• 10 brussels sprouts

Meal 4:

• 5 oz turkey breast
• Vegetables
• 5 oz sweet potato
• 1/2 ruby red grapefruit

Meal 5:

• 5 oz chicken breast
• Lettuce
• 1/2 cup tomato, chopped
• 1/2 cup cucumber, chopped
• Vinegar/olive oil dressing

Meal 6:

• 4 oz white fish
• Vegetables
• 1/2 cup yellow, orange, red peppers
• 1/2 ruby red grapefruit

[ Q ] Based on the experience you have had training and competing, what advice would give to those wanting to give fitness competition a shot?

First, I encourage anyone who is considering competing in fitness to find a good coach to work with, preferably one with a strong background in gymnastics.

Second, although it's a definite advantage to have a gymnastics background, it's certainly not a requirement. If you are willing to dedicate the extra time, you can learn basic tumbling skills by working with a good coach.

Many shy away from competing in fitness because they don't have a gymnastics background; however, many of the successful fitness pros today had minimal gymnastics training before they started competing in fitness and surprisingly, some had no gymnastics training at all.

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[ Q ] What are your current short-term fitness goals, and what steps will you put in place to achieve these?

At this time I'm still training and dieting with plans to compete at the Natural Ontario's in September in hopes of earning a top-three placing to compete at the CBBF National World Qualifier.

Although nothing else has been set in stone for another contest, my trainer and I are discussing other possible options.

Click Image To Enlarge.
I'm Still Training And Dieting With Plans
To Compete At The Natural Ontario's In September.

[ Q ] How far do you wish to go in fitness competition and how do you plan on getting there?

Ultimately my goal is to compete at the Canada's for a pro card and/or possibly even the IFBB North American's. However, I would like to add more muscle and continue to re-gain some of my gymnastics skills before doing so.

This off-season will focus heavily on achieving those goals and I will continue to work with Mindi and her husband.

davidrobson19@hotmail.co.nz

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