Need Help? Customer Support 1-866-236-8417

Amateur Fitness Competitor of the Week: Bonnie Kositzke

Amateur Fitness Competitor of the Week: Bonnie Kositzke! - Pics and info and more!

  • Name: Bonnie Kositzke
  • E-mail:
  • Age: 42
  • Where: Wisconsin
  • Height: 5'1"
  • Weight: 110 Lbs.
  • Years Bodybuilding :2
  • Favorite Bodypart: Back
  • Favorite Exercise: Back
  • Favorite Supplements: Isopure and Advocare

How Did You Get Started?

Being active and healthy was valued in my family and has been a part of my entire life. Since youth, I have been competitively athletic and that competitive level of athletic attainment has carried with me into my adult life. In 1979, I joined a fitness club to support my physical competitions and competed in my first show in 1985. In 1995, I became an NPC (National Physique Committee) promoter in the state of WI and began the Jr. Wisconsin Bodybuilding Show in Appleton, WI.

The shows I've promoted have been very well attended by athletes of all ages and continue to be the largest attended shows in WI. In 2001, the NPC added the Figure division so I added it to the Jr. Wisconsin. The Figure competitors were in great shape, were very positive, and had a beautiful appearance on the stage. Consequently, this appealed to me and decided to give the sport of Figure a try. My first Figure competition was in IL at Kevin Noble's show ( where I placed 1st in Figure Short Class. I ultimately won the overall awards in the Figure division which was a very rewarding and positive experience for me. Since then I've been hooked, have competed in the NPC Jr. National Figure Competition in Chicago, IL. I learned many new things about competing in Figure at the national level, and have developed continuing relationships with several professional NPC athletes.

What Workout Plan Worked Best For You?

I've found that my best strategy is one body part daily for 5 days a week. To incorporate all body parts, I then rotate to two body parts on the other days. I also do cardio in the early morning and/or afternoon four days a week. The closer to competition, I increase my intensity and days of cardio.

What Nutrition Plan Has Worked Best For You?

I've found that 1.5 grams of protein for my body weight works ideally for my body type and my metabolism rate. I eat at least 5 to 6 times of day with protein for each meal. I have to credit my tightly focused nutrition plan to John Ripa and Dave Palumbo.

What Supplements Have Given You The Greatest Gains?

Protein drinks, glutamine and BCAA's have given me the best results.

Why do you love Bodybuilding?

The feeling of discipline, determination, and hard work really makes me feel like an accomplished athlete during competition preparation. If I meet my personal goals for nutrition, physical attainment, and emotional health during each competition, this is a success for me. Placement in shows is also a focus but it is not the primary goal. I've found that this mindset makes it a positive situation that will support a lifestyle of health for me.

What Are Your Future Bodybuilding Plans?

I take each day as it comes and build my future competition plans based on a lifestyle of health. I am 42 years old, feel great, and expect to live my life in a way that is positive, healthy, and enduring. In the future I am sure that I will compete again depending on what works best into my other life commitments.

What One Tip Would You Give Other Bodybuilders?

I resonate with what George Carlin says, "Life is not measured by the number of breaths we take, but by the moments that take our breath away." Set personal goals for you that compliment all aspects of your life. This makes your competition a winning endeavor. Placement in a show is only one measure of your success. True success takes into account a multitude of measures both on and off the competition stage.

Who Are Your Favorite Bodybuilders?

My favorite athletes have been Laura Creavalle, Diana Dennis, and Collete Nelson in bodybuilding because they have participated in the sport for many years and have given back in a positive way to the sport. This means they understand that promoting the sport of bodybuilding is bigger than they are as a competitor; this is a generous way to live your life.

In Fitness, I've enjoyed Kelly Ryan, Heidi Neuber-Schaaf, and Chiper Vogel. These three women work very hard and have extended a friendly hand towards helping other athletes see success in the sport. Heidi and Chiper are also from WI so they are my local favorites! As for the gentlemen, Craig Titus, Dave Palumbo, and Art Atwood are favorites of mine not only for their success in the sport, but because I've gotten to know them through guest posing at the WI Bodybuilding show I promote.