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Over 40 Bodybuilder of the Week: Joanna Bolt

Over 40 Bodybuilder of the Week: Joanna Bolt! - Pics and info and more!

How Did You Get Started?

I had just moved to Colorado (2005) and was going through some athletic 'growing pains'. Years ago I was a competitive gymnast. Since ending that chapter in my life I was on the search for a sport that would spark my competitive nature and challenge me athletically.

I saw a picture of IFBB Pro Figure Competitor Christine Pomponio-Pate in the Denver paper. She had the look of a fit & healthy athlete. I knew I had found my sport. I did my research and entered my first figure competition in October 2005. Nothing like putting on a swimsuit and getting up on stage to shock you into reality. I was lucky enough to have won - I was hooked!

Joanna Bolt.
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Joanna Bolt.

What Workout Plan Worked Best For You?

I consider myself a master student. I am always learning, growing and experimenting. That being said: I use a combination of heavy lifting (my favorite), plyometrics and all sorts of super-setting, rest/pause techniques. Anything to grow my muscles! I change my routine every 4 weeks to keep my program fresh.

I strongly believe in strict form and stretching. I have a lower back issue that I would like to resolve so I check my ego at the door and lift safely to prevent injuries or overuse syndrome. I tend to overtrain so this year my focus will include more recovery days and complete mind-muscle connection when I lift.

12 Weeks before a show... I start my day at 3:00am. I get ready for the gym and my work day before I leave the house. I live 30 minutes away from town so everything gets packed up for the, clothes...

Cardio is a variety of HIIT and steady state. I start with 30 minutes every day and increase every week as needed. When I get to 45 minutes I start dividing the sessions in two. Morning and evening.

Abdominals are 5 times a week alternating with weights and body weight only. My arms tend to grow quickly so I no longer train them. I need my shoulders to stand out more.

Before every work out I warm up with rotator cuff exercises and one glutes exercise body weight only.

Then I get to work.

Day 1: Legs

Day 2: Cardio/Abs

Day 3: Back/Rear Delts

Day 4: Glutes

Day 5: Delts

Day 6: Cardio

Day 7: Cardio

Joanna Bolt.
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Joanna Bolt.

What Nutrition Plan Has Worked Best For You?

Nutrition is a work in progress for me. My body responds well to a typical high protein low carbohydrate (starch) moderate fat diet. I am experimenting this year to see if I can eat a higher level of carbohydrates. In the past I have cut my calories too much at times prepping for shows and have lost precious muscle mass. This year I want to find that sweet spot of losing fat and keeping muscle...Wish me luck!

Meal 1:

Meal 2:

Meal 3:

Meal 4:

Meal 5:

I take additional multi, fish oil tabs, vitamin C, Glutamine, joint supplements before bed.

If I get hungry I will have some sugar free Jell-O or chicken broth with vegetables mixed in. This stops 2 weeks before competition.

Joanna Bolt.
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Joanna Bolt.

What Supplements Have Given You The Greatest Gains?

At 48 years old/young I need to focus on pushing my body to the limit without injury. This level of training requires supplements that help me achieve my goals. Protein powders, amino acids and creatine are my best friends. I also take a multi-vitamin, vitamin C, calcium, L-leucine, joint pills and fish oils.

When I finally realized that I am the CEO of a company called Joanna I began to take my supplement regimen seriously. I have experimented with a variety of products and I am always looking to improve my program.

I love the taste of Scivation Xtend and VasoCharge. I drink Xtend throughout the day and use VasoCharge during my training. I have recently started taking USPlabs Jack3d. All of these products are tasty and help get my gallon of water down. I mix up my protein powders because I love them all! MRM, Dymatize, Beverly International...all delicious.

I research and keep current on the latest supplements (thanks in order to compete at my best. I am currently looking at a company called Orenda International. They have some interesting anti-aging products.

Why do you love Bodybuilding?

It is a feeling I get when I set a goal and it comes to fruition. It has become very easy 'math' for me.

I lift = I feel great.

A bad day at work, a stressful situation. Things happen, this is life. Training helps me focus on the good. I am in control of my health and happiness.

The persistence and sacrifice needed to compete carries over to my everyday life. I am a more confident person with specific goals I want to attain. Life is precious. I never want to waste a day or an opportunity to enjoy every moment. I remind myself daily that my body and soul is a reflection of the healthy lifestyle I lead.

What Motivates You To Follow A Healthy Lifestyle?

I don't like being average. Mediocrity has no place in my life. I crave accomplishment. I have discovered trophies are an absolutely wonderful form of recognition but I also need to know in my heart that I deserve the rewards. This pushes me to go beyond my comfort level at the gym. I know I have not reached my level of excellence just yet. I am a work in progress.

What Made You Want To Achieve Your Goals?

My personality lends itself to extremes. It is difficult for me to eat well and lift for health reasons only. I need a destination that seems out of reach. Figure competitions keep me on target.

My first goal was to get on stage, compete and not embarrass myself. I accomplished this.

Now my goals have adapted to the sport. Physique competitions are subjective. I know I will not win every show I enter. I do know that I can improve in many ways. For example: did my conditioning improve? Did I prevent injuries? After the show did I plan my food properly or was I lazy? Am I lifting heavier? These improvements can be measured.

If I take care of myself I can take care of others. I am a nurse and need to be on top of my game every day.

My new goals involve inspiring and motivating other over 40 yr old figure competitors or future competitors. I intend to do this by improving my physique and competing at my best. My age gives me the opportunity to walk the walk (so to speak) for other ladies. I am passionate about a healthy lifestyle. I want every 40 plus woman to dream big and live well.

What Are Your Future Bodybuilding Plans?

I have completed 5 figure shows in a year. I need to take time off to recover and improve my physique. I would like to become my own transformation of sorts. I have a picture in my mind of what I want to look and feel like. Now I need to execute! My next show will be in August 2011.

My bucket list - or should I say my fitness bucket list includes: being chosen for Amateur of the Week, Oxygen magazine 'future of fitness' athlete, working with a supplement company that has my same goals in mind, a photo layout in a major fitness magazine and if Oprah calls I will be available....Hey, you asked!

Joanna Bolt.
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Joanna Bolt.

What One Tip Would You Give Other Bodybuilders?

I am usually the one gathering tips from other fitness enthusiast. I must say I have learned so much about myself from weight training and competing. Age is not a disease. Listen to your body. Don't make excuses. Be patient and consistent. Do what you love and follow your heart.

Who Are Your Favorite Bodybuilders?

I will be honest, every competitor male and female has inspired me in some way. I am in awe of their tenacity and determination. I have met Jenny Lynn and I admire her positive attitude and I believe she represents the sport with class. I love the look of Erin Stern, a nice balance of an athletic and feminine physique.

What Features Do You Use On

I order all my supplements through Excellent service.

I enjoy the articles, contest updates and research. is my one stop shop for all my nutrition and weight training needs! Thank you!

You Could Be Our Next Amateur Of The Week!

Male Amateurs.

No longer content to sit on the sidelines? These guys & gals have gone from wimp to ripped!
Fitness Amateurs.

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Teen Amateurs.

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Over 40
Over 40 Amateurs.

Age is no excuse for these over 40 men & women who have decided to feel and look young again!

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