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Amateur Fitness Competitor of the Week: Valarie Way

Amateur Fitness Competitor of the Week: Valarie Way! - Pics and info and more!

  • Name: Valarie Way
  • E-mail:
  • Age: 32
  • Where: Halifax, NS, Canada
  • Height: 5' 6"
  • Weight: 128 Lbs., Contest: 120 Lbs.
  • Years Bodybuilding :3
  • Favorite Bodypart: Back
  • Favorite Exercise: Back
  • Favorite Supplements: BioX Protein Powder

How Did You Get Started?

I was athletic as a child - spent many years as a gymnast, took swimming and played every team sport. I wanted to be a competitive gymnast, but when I was 9 my parents divorced and there just wasn't enough money to support it.

I remember as a child watching the Olympics wishing it were me. Now my drive to compete came alive again when I went to my first local fitness/bodybuilding show. I competed the next year in a local amateur bodybuilding show to get my feet wet. Since then I have done a couple of fitness model shows and plan on doing my first fitness routine in the near future.

I have been training for 14 years since I worked at my first gym which introduced me to weight training. I have since worked as a Personal Trainer in different clubs and currently work with my husbands company in car exporting. I do the car customizing, so that is the fun stuff! I love chrome rims!

What Workout Plan Worked Best For You?

Variety definitely works - I change up my routine every 6-8 weeks. I usually do a 4-5 day split. I vary the rep range within every workout - this really keeps my muscles guessing. I do more heavy workouts for my upper body - I am always trying to grow my back and shoulders!

My lower body workouts are primarily higher reps and plyometric workouts - this seems to shape and lean out my legs and glutes which is hard for us gals!

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What Nutrition Plan Has Worked Best For You?

I have tried everything! There certainly isn't a one diet fits all - you have to experiment and find out what works best for you. For myself, higher protein, moderate carb and fats seem to do it. I feel calories in/calories out is very important and I often use FitDay to keep track of my calories and nutrients. Somewhere around 40-40-20 seems to work well for me.

What Supplements Have Given You The Greatest Gains?

Recovery is important for me to be strong and agile for my next workout. Joint Doctor by Flexstar (Flexstar has been discontinued/view other joint supplements) keeps my joints from creaking! Glutamine is also a must for muscle recovery! I also love BioX Protein powder - it tastes amazing!

Why do you love Bodybuilding?

Fitness is like brushing my teeth for me - part of my daily routine. It's imperative for health, and on the competition end of it, I love meeting people and fellow competitors with similar goals and lifestyle.

What Are Your Future Bodybuilding Plans?

I plan on doing my first fitness routine at my next competition and I would like to win a major fitness event. I would also like to do more fitness modeling.

Contest History:

  • 2003 NSABBA Bodybuilding 7th place
  • 2004 FAME Fitness Model National Competition Toronto ON
  • 2005 WNSO FAME World qualifier 4th place, Moncton, NB
  • 2005 World Xtreme Fitness Championship, Halifax, NS

Popeye's Supplement's Ads in NXET magazine - Feb 2005 and March 2005

Web sites featured:

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What One Tip Would You Give Other Bodybuilders?

Don't let anyone take away your motivation and dreams to get on that stage. Work hard and find what works for you, not what someone else thinks is best for you!

Who Are Your Favorite Bodybuilders?

I really admire Monica Brant, Jenny Hendershott, Amy Peters, Bethany Howlett, and Allison Ethier. Many others!