An Interview With Canadian Champion Nadia Nardi.

Nadia had always been athletic, having been involved in soccer, swimming, cross country and mountain biking... To learn a little more about Nadia and what her goals are continue on right here.

As a child, Nadia Nardi caught her first glimpses of what the future would eventually hold for her. Upon seeing her uncle bench pressing 500 lbs, and the muscular, shapely, physiques at her local Gold's Gym in Saskatoon Canada, Nadia became a long-term admirer of bodybuilding.

Nadia had always been athletic, having been involved in soccer, swimming, cross country and mountain biking from a young age. In fact, Nadia might have excelled at the highest level in any of these sports, such was her athletic potential.

However, she could not shake the childhood images of muscular bodies, images which had crystallized in her subconscious. In 2001, Nadia decided to dedicate her life to the art of physical perfection. Trading her passion at the time, mountain biking, for the weights she was increasingly spending more of her time engaging with, Nadia committed herself to becoming ultra-competitive as a bodybuilder.

A first place in the middleweight division of her first contest, one year later, which qualified Nadia for the provincial championships, where again she was victorious, suggested to Nadia she was onto something big.

Following a year of demonic training, Nadia competed at National level, coming in at, in her view, a disappointing ninth place. Despite much positive feedback, Nadia was unhappy with her placing, and vowed to improve on this at the next Canadian Nationals.

True to her word, Nadia placed second in the middleweight division at the 2004 Nationals, after presenting to the judges an improved symmetrical package.

Nadia is now in training for the 2006 Canadian Nationals and feels this will be her big opportunity to turn pro and make an impact on the women's bodybuilding scene.

Nadia's long-term plans include being competitive on the pro stage, in addition to hosting her own pro show. One look at Nadia and it is easy to tell her future in bodybuilding is very bright. Look for her on the pro stage soon.

[ Q ] Hi Nadia. Tell the readers about yourself. What got your started in bodybuilding?

    A: I developed an interest in bodybuilding at ten years old. I used to tag along with my Uncle, a power lifter at the time, to the gym. I was in 'awe' of the muscular women, I admired their strong, muscular, yet feminine physiques.

    I knew then that someday I wanted to be one of those women whom I admired. I followed the sport for years before I ever entered a gym to train.

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    I Admired Their Physiques.

    After competing in several other athletic endeavors, I decided that I wanted to focus on developing my physique so I joined a local gym. After training for a few months, I quickly developed an interest in competing as a bodybuilder and set my sites on an upcoming contest scheduled for the following year. Four years later, I'm still competing.

[ Q ] What titles do you have? What has been your greatest bodybuilding achievement?

    A: My greatest bodybuilding achievement to date is a second place finish at the 2004 Canadian Nationals.

    Past contest history:

      2002 Bodyquest/Muscle Rock - 1st place - middleweight
      2002 BC Provincial Championships - 1st place - middleweight
      2003 Canadian Nationals - 9th place - middleweight
      2004 Canadian Nationals - 2nd place - middleweight

[ Q ] Tell me about your first Nationals experience.

    A: I spent a whole year training for this contest and didn't place as well as I had expected. I did however receive a lot of positive feedback, and this gave me the motivation to come back the following year to place second.

[ Q ] What are your current competition plans?

    A: I plan to compete at the Canadian Nationals in 2006.

[ Q ] What are your long term bodybuilding goals?

    A: My long term goals entail improving my physique, competing as a pro and some day vying for the title of Ms Olympia.

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Hoping To Vye For The Title Of Ms. Olympia.

[ Q ] Describe your off-season and pre-contest training routines.

    A: I train the exact same way whether I'm in the midst of my off-season or pre-contest prep. I typically train four or five days/week. I tend to combine body parts on training days.

    For example:

    I always start with multiple warm-up sets followed by two or three heavy working sets. The only difference between my off-season and pre-contest training is that I lose a bit of strength while prepping for a competition.

[ Q ] Describe your diet, off season and pre-contest.

    A: My off-season diet is composed of several meals/day. I typically eat every three hours. I eat a set amount of carbs and protein every day and I add fats like peanut butter, olive oil and other treats that I don't eat during my pre-contest prep.

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    My Off-Season Diet Is
    Composed Of Several Meals/Day.

    My off-season diet plan is relatively strict so that I'm able to keep my weight down. Unfortunately, I love food. Without structure, I'm capable of eating all of my favorites, but not in moderation.

    My pre-contest diet plan is extremely strict. Again, it's composed of several meals/day. I eliminate fats from diet except for those that occur naturally in protein sources that I consume. I eat precisely every two hours. I measure or weigh every meal to ensure that I don't exceed my daily food intake, and I compensate with vegetables.

[ Q ] What supplements do you use, and why do you use these?

[ Q ] What is your approach to cardio? How often do you do this, and for how long, pre-contest?

    A: My cardio schedule fluctuates each year depending on how much weight I have to lose. I prefer not to do any at all, but I maintain a cardio schedule of 20 minutes post-workout, three days/week. During my pre-contest prep, I have done as much as 2 hours of cardio/day split in to two sessions.

[ Q ] What do you consider to be main your strengths and weaknesses Nadia?

    A: Physically, my strengths are my chest, shoulders and back. My weaknesses or areas that need improvement are my calves and arms.

[ Q ] Your shoulders look particularly massive. How exactly do you train this muscle group?

    A: My shoulder workout:

    I start with rotator cuff exercises followed by dumbbell lateral raises as a pre-exhaust prior to shoulder press.

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    Particularly Massive Shoulders.

    Lateral Raises
    Warm-up: 8 lb dumbbells x 15-20 reps, 15 lb dumbbells x 10 reps, 20 lb dumbbells x 10 reps, 25 lb dumbbells x 8-10 reps, 25 lb dumbbells x 8 reps, final set of 25 lb dumbbells x 8-10 reps.

    Shoulder Press
    Warm-up with the bar (50 lbs.) x 10 reps, 70 lbs x 10 reps, 100 lbs x 10 reps, 140 lbs x 8 reps, 160 lbs x 6 reps, 185 lbs x 8-10 reps.

    Machine Or Dumbbell Press
    50 lbs x 10 reps, 80 lbs x 10 reps, 110 lbs x 10 reps, 140 lbs x 10 reps, 160 lbs x 10 reps.

    Seated Lateral Raises
    15 lb dumbbells x 10 reps, 20 lb dumbbells x 8-10 reps, 20 lb dumbbells x 6-8 reps, 15 lb dumbbells x 10-12 reps.

    Reverse Pec Dec
    50 lbs x 10 reps, 70 lbs x 10 reps, 90 lbs x 10 reps, 110 x 10 reps, 130 x 10 reps, 150 x 10 reps, 150 x 8-10 reps.

    Click Here For A Printable Log Of Nadia's Shoulder Workout.

[ Q ] What advice would you give to a woman wanting to lose weight and increase muscle?

    A: Find a knowledgeable trainer to help with a diet plan, training regimen and cardio schedule. If not, seek out an individual in the gym who may be able to help with training techniques.

[ Q ] What are your five tips for a successful bodybuilding career?


    1. Train hard & smart - proper training with maximum intensity will result in rapid gains without injury.

    2. Be patient - Rome wasn't built in a day and your body won't be either.

    3. Stay focused & positive - set yourself goals and work to achieve them.

    4. Consistency, dedication and determination - genetics play a big role, but due diligence with training, nutrition and rest will help to surpass plateaus.

    5. Rest - lack of sleep can result in laziness, poor workouts, and disorganization which can result in missed meals and general fatigue. Rest and lots of it is good for well being and especially for your body.

[ Q ] What do you consider to be the most important element when it comes time to get into shape?

    A: The diet is the most important part of getting into shape for a contest.

    Most bodybuilders are capable of training and following a cardio schedule, but conditioning impacts a person's ability to display their physique on stage.

[ Q ] Where in Canada do you live?

    A: I live on the west coast of Canada in Victoria, British Columbia.

[ Q ] What are some good things about living in Canada do you feel?

    A: We have relatively free medical and access to sports specialists without additional fees. The population is much smaller which means that most gyms aren't too busy.

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Oh Canada!

[ Q ] What is the bodybuilding scene like in Victoria?

    A: In Victoria, our bodybuilding community is relatively small, but in Canada, it seems quite popular. It certainly isn't as colorful or eventful as the bodybuilding scene in the USA.

[ Q ] Do you have a career other then bodybuilding? If so, how does this career complement your bodybuilding endeavors?

    A: I'm a personal trainer and I run my own business. My career enables me to set my schedule so that it has some flexibility, I'm always able to train and eat. Also, it enables me to travel when necessary without losing my income.

[ Q ] Where do you see yourself in ten years time Nadia?

    A: Ten years from now, I'm hoping to have competed in several pro shows and made my 'mark' in the world of bodybuilding. I plan to host my own pro show someday too.

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I'll Be Making My Mark In The World.