My UK Health Radio Interview: Bodybuilding and Channel Swimming

July 3, 2016

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Does ANYBODY like the sound of their own voice? I don’t. It won’t surprise you that I’m far more comfortable being interviewed in print

…but UK Health Radio managed to persuade me to go on their Fitness Hour Show to big up the sport of drug-free bodybuilding. I’ll take any opportunity to talk about it people who might not know about the sport. So… here I am! In all my “I sound like a 5-year-old” glory.

You can listen again to it via this link >> Nicola Joyce bodybuilder interview on UK Health Radio

(I’m the opening interview on the show – it’s just after the first song – at around 5 minutes in)

As predicted, I went off-piste… here are a few of the topics the interview covers:

– My background in Channel swimming
– What goes through your brain when you’re swimming the Channel?
– What are the skills you need to be a Channel swimmer?
– Is swimming the Channel scary?
– How and why did I make the transition from swimming to bodybuilding?
– Can anyone get involved in bodybuilding?
– Is age a barrier in physique and strength sports… or a bonus?
– What are the different categories and types of bodybuilding?
– Is bodybuilding healthy or not?
– How can a bodybuilding lifestyle benefit our health?
– Why is lifting weights and eating like a bodybuilder healthy (even if you don’t compete)?
– What does “clean eating” really mean? Is it always a good thing?
– Healthy lifestyle improvements vs extremes of diet and exercise
– Advice for anyone wanting to get into bodybuilding

Hope you enjoy the interview. If you think it would be interesting or useful to anyone you know, please do share.

Nicola Joyce UK Health Radio Interview: Bodybuilding and Channel Swimming is a post from The Fit Writer blog.

Nicola Joyce – the Fit Writer – is a freelance copywriter and journalist who writes for the sport and fitness industry. Her main website is here.


Basic Information About Competing In UK Drug-Tested Bodybuilding Comps

May 15, 2016

Almost every week, I get asked about how to go about competing in drug-tested/natural bodybuilding competitions. Tis the season, I guess!

Having just Facebook messaged someone the same information (for the third time this week), I thought it might be useful to actually pop it all in a blog post.

If I stuff this first section full of enough SEO phrases it might even get picked up on Google 😉 “Natural bodybuilding comps in the UK”, “How do I start natural bodybuilding in the UK?”, “I want to do a natural bodybuilding show but I’ve no idea who the organisations are or when the competitions are, help, where do I look for information?”

That should do it 😉
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So, here’s what I send people when they ask me about competing in drug-free BB comps…

There are three drug-tested/ drug-free/ natural bodybuilding organisations in the UK at the time of writing.

Who, What, Where?

UKDFBA – United Kingdom Drug Free Bodybuilding Association (website is in the link, and they have a FB page). They are the UK affiliate of the WNBF. The UKDFBA run a series of UK qualifiers, then a UK final. There is also a Pro Show and an International Show alongside the UK Final. They award WNBF Pro Cards at the Final. They then take a Pro and Amateur team out to WNBF Worlds.

BNBF – British Natural Bodybuilding Federation (website is in the link, and they have a FB page). They are the UK affiliate of the DFAC. They run a series of UK qualifers, a UK final, then they take a Pro and Amateur team out to DFAC Worlds. They award DFAC Pro cards at their UK Final.

NPA – Natural Physique Association (website is in the link, and they have a FB group). The NPA isn’t affiliated to an international federation. They have UK qualifers and a UK final, and sometimes then take a team out to the UIBBN competition.

Drug Free & Banned Lists

UKDFBA and BNBF are both 7 years drug free.
NPA is lifetime drug free.

They all use urine testing and polygraph testing. Although most of the “things you can’t take” are obvious (or ought to be!), some people are completely unaware of just how strict “drug free” is. So, if you choose to do all or any of the drug-tested bodybuilding organisations’ comps, it is 100% your responsibility to check the banned list OF THAT ORGANISATION and be certain you are in the clear. The information for each organisation’s rules and banned lists are on their website. If you can’t find it, contact the organisation representative.

Categories

All 3 associations have classes for men, women, teens, juniors, and older competitors (Masters). They all have Novice classes and weight classes. Some have Bikini and Men’s Physique. Some have Masters Figure as well as open Figure. Some of their women’s classes will be split by weight. Some have beginners’ shows and first-timers categories. The women’s categories tend to differ between organisations.

My (quick) advice would be:

– Choose the category your body is best suited to (or that you think your body will be best suited to, if you haven’t competed previously)
– Download the judging criteria, and/or contact the Head of the organisation to ask for the guidelines. Be sure you are clear about posing, footwear, whether there’s a posing routine or a T-walk (etc).
– If in doubt, ask advice. The organisation will be friendly and approachable and happy to help (if they’re not, find one that is!)

I’m very happy to chat more about any of this over message or email. I appreciate that it can seem overwhelming and confusing – like any new sport at first!

What To Do Next

Look at the Federations listed above, and their shows/calendars. Choose either by show dates and location, convenient to you (and your prep).

Mark your calendar. Train and diet. Keep in mind the judging criteria of your category. Put together a posing routine or T-walk to music.

Learn the poses you’ll need to do, and practice!

But more than that… do your research:
– make friends on Facebook with people who have done your category in your chosen organisation. Take a look at their competition pics and videos.
– look on YouTube for competition footage and competitors’ individual posing routines (or T-walks).
– see if you can get along to a show (ideally run by your chosen organisation, but anything will help!) Seeing a bodybuilding show before you compete is invaluable experience.

Then there’s stuff like posing suits/bikinis, tan… but that’s all for further down the line.

That was a whistlestop tour through the drug-free bodybuilding competition scene in the UK. I’m sure there are things I’ve forgotten. Official folk: if I’ve got any of the facts and information wrong, please comment/messsage me and I will correct it.

And if anyone reading this ever wants any advice, tips, or “where to go next”, please get in touch. I love the sport and love to help. If I’m not the right person to ask, I’ll try to find out who is!

Basic Information About Competing In UK Drug-Tested Bodybuilding Comps is a post from The Fit Writer blog.

Nicola Joyce – the Fit Writer – is a freelance copywriter and journalist who writes for the sport and fitness industry. Her main website is here.


Ever Seen A Snowman Sissy Squat?

December 12, 2015

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I have! Today I squatted with Buddy the Elf and Frosty the Snowman aka my friends Miky and Jamie. A load of us went over to the fantastic Ripped Gym in Harlow – home to one of our own (WNBF Pro Mark Oakes) for the annual Christmas “natty meet”.

Our community of natural bodybuilders have various gym-meets throughout the year, sometimes organised by the gym owner, sometimes by the bodybuilder who trains at the gym.

Date and venue are set, word is sent out, and whoever can be there turns up to train, chat and have something to eat afterwards. It doesn’t matter if you’re experienced or new, competing or off-season, retired or yet to compete. You just have to want to train and have a bit of a giggle with the good folk of natural BB.

Training partners/trios are usually arranged beforehand via Facebook. And so it was that I ended up arranging to train legs with Buddy Miky and Frosty Jamie.

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Miky and I have never trained before. Jamie and I have, although not in the gym. We did a 60 mile sportive in the Summer. It was pretty hot, very hilly, and a big ask! Jamie had to get off his bike and have a little sit-down outside somewhere rather prophetically named “Hellfire Caves”.

Today was slightly less punishing on the quads…. but only just 😉

Ripped Gym in Harlow is an amazing gym, huge and packed full of equipment. I swear you could be there for 6 hours and still not have time to do a set on every different bit of kit. I trained there back in February but there was still lots I wanted to try out today!

Here’s what we did

(I’m sure you can spot the bit where the guys said “are we done now?” and I said “yes, oh no, ooh, can we just do a few sets on […]?”)

Back squats 4 sets (I worked up to 70kgs) then 1 set paused squats (lower weight)
Plate loaded hack squats 3 sets 10-12
Barbell SLDL 4 sets 10-12 ish
Superset: lying hamstring curl (both legs), standing hamstring curl (single legs) <<< I love this bit of kit!
Sissy squats
Barbell hacks (only 1 set – I was taught how to do them properly – all I can say is ouch!)
1 x triple dropset on the leg press (cheered on by Jamie telling me “You’re a reindeer! You’re STRONG! ;D) )
Seal rows 4 sets

My legs are officially ruined!

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(Just in case you think I’ve had a particularly transformative off-season, I should point out this isn’t me on the seal row. It’s multi-titled Champ Robert Rodney).
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Then upstairs for a bit of posing (had forgotten how tiring it is and how much it makes my legs and back ache!)
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Then to Five Guys for a PWO meal. Sorry, Five Guys fans, but I was underwhelmed. It was OK but just OK. The company was great though 😀
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Thanks to Mark Oakes for organising today’s meet (herding cats?) and to Michelle at Ripped Gym for the warm welcome.

Chat with TFW on social media
Here’s where you’ll find me:
Facebook
Twitter
Instagram

Ever Seen A Snowman Sissy Squat? is a post from The Fit Writer blog.

Nicola Joyce – the Fit Writer – is a freelance copywriter and journalist who writes for the sport and fitness industry. Her main website is here.


A Weekend Training At Body Flex, Aylesbury (Two Training Sessions)

November 29, 2015

Remember when I created a Google map and list of UK gyms owned and run by natural bodybuilders? The map is here >> UK natural bodybuilders’ gyms <<. At the time, I pledged to do some kind of grand tour, visiting each gym to train, interview the owner and blog about the gym.

That hasn't happened (yet?) but this weekend I took a road trip to stay with my bodybuilding buddy Chris Roche. We trained twice at his local gym, Body Flex in Aylesbury, which is owned and run by former natural World Champ Tony Montalbano (there are rumours of a comeback in 2016, but you didn’t hear it from me…)

The time of year between the end of one bodybuilding season and the start of the next can be a bit boring. It’s easy to feel disconnected from the close-knit community of natural bodybuilding. So I take it upon myself to invite myself to training sessions and travel around in order to hang out with the good folk of natural bodybuilding.
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This weekend was one of those road trips. I went up to Aylesbury, trained twice with Champ Chris Roche at Tony Montalbano’s Body Flex – all fuelled by Chris’s Dads excellent cooking (burp).

Chris is a Personal Trainer based at Core Strength Fitness in Aylesbury. He’s the UKDFBA British Teenage Champion 2012/13, BNBF British Teenage Champion 2013 and placed 3rd in the amateur U24s at the WNBF Worlds in 2013.
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I can’t remember when I first met him, but we became firm friends on that trip out to the WNBF Worlds in Boston in 2013. I remember thinking (shame on me!) that I couldn’t possibly be friends with a young fellamelad of Chris’s age. I am, literally, old enough to be his mother (cringe). We agreed to hang out for a day and I was wondering what the hell we’d have to talk about. Well Chris, my apologies! 😉 We had a great time on that trip and have remained good friends since. We’ve trained together tons of times – at Emporium in Birmingham over Bodypower weekend, and at various “natural meets”, and now at Body Flex.

aylesbury personal trainer
Here’s what we did:

Saturday: Shoulders, Abs
– Hammer strength plate loaded shoulder press: several sets adding weight each time, then a final drop set
– Single arm dumbbell lateral raises, the final one a drop set
– Single arm dumbbell overhead press, final one a drop set (I managed the 20kg for a few!)
– Rear delt dumbbell flys (Chris taught me how to actually do these properly)
– Real debts on the pec dec with horrible “holds” and a drop set
– Hanging leg raises

Sunday: Legs, Calves
– Barbell squats, 4 working sets (I did 70kgs)
– Plate loaded hack squat: 5 sets of 10-12 reps with minimal (30 seconds or less) rest (yuk)
– Plate loaded leg press: 15-20 reps for 3 sets (heavier every set) then a quadruple drop set (yuk)
– SLDL with dumbbells – 3 sets (I used the 30kgs for these which I was pretty happy with)
– Nordic hamstring curl (ouch)
– Seated calves on plate loaded machine
– Toe presses on leg press

Great couple of sessions, thanks Chris!

What did you train this weekend? Have you trained at Body Flex? Can anyone guess which gym on my map/list I’m training at next weekend?

Chat with TFW on social media
Here’s where you’ll find me:
Facebook
Twitter
Instagram

A Weekend Training At Body Flex, Aylesbury (Two Training Sessions) is a post from The Fit Writer blog.

Nicola Joyce – the Fit Writer – is a freelance copywriter and journalist who writes for the sport and fitness industry. Her main website is here.


2 x World Champion!

November 24, 2014

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I’m back at my desk after a week away in Boston, where I competed in the WNBF/INBF World Championships as Team UK’s amateur female bodybuilder. I’m delighted to tell you that I won, thereby retaining my World title (blog posts about last year’s INBF Worlds are here and here) – and can now say I am a “2 x World Champion” (even if it feels a bit weird to say so!)

Like most sportspeople, I place significant amounts of pressure on myself. I’m very competitive and expect a lot of myself. With many things in life, the further you go, the more you need to achieve in order to fulfill your own expectations (even if those expectations are of yourself). Sport is certainly no different.

That’s why this World blog post will be a little different to last year’s. I’m just as happy, just as excited, just as proud of myself. I had just as wonderful a time out in Boston with the rest of Team UK, and feel just as privileged to have been given the opportunity once again.

But, this year, my pride and pleasure at winning are joined by seeing where I need to improve, how I want to move forward, and where to go from here.

First of all, a few words about the experience of going abroad to compete as part of the UKDFBA‘s Team UK.
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Once again, being part of the Team was absolutely fantastic. Last year was one of the best times (if not the best time) of my life and this year did not disappoint. The team were all great people (I knew some of them already but there were lots I hadn’t ever met or hadn’t really spoken to), the UKDFBA’s planning and organisation was flawless, our accommodation was really great, and we had some great opportunities to bond as a team (Team training at local Gold’s gym, for example). I come away from Worlds 2014 – as I did from last year’s Worlds – with solid friendships, amazing memories, and having been part of something very special.

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Onto the comp itself

As already mentioned, I won my class and thereby retained my World title from last year. Last year there were only four competitors (split into three LWs, one HW – me – and then an overall which I won). This year there was just one open class of three (no over all) which I won. 🙂 Cheery wave to the other two ladies, if they’re reading this! It was great to meet you and share a stage with you 🙂

I am of course delighted to have won, it feels great (if a little surreal!) to say I “retained a World Title” and to say I am “2 x World Champion”. But I’ve got mixed emotions, too, which weren’t present last year. I guess this is what makes competitive bodybuilders what we are! And what keeps us hungry, keeps us pushing forward, stops us ever settling for mediocre, average, for “just OK”.

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As much as I am over the moon to have won, I’ll tell you now that I wasn’t completely happy with how I looked. I did not look as good as I did at the UKDFBA UK show, and I wanted to look the same (or better!) I’d been really pleased – shocked, even – with how I looked at the UKDFBA show this year. But I was heavier, less lean, less conditioned at Worlds and I am disappointed and cross with myself for that. I know why – my diet and mindset weren’t 100% in those weeks between UKDFBA and Worlds. I did diet, of course, but it wasn’t perfect enough for me.

I need a little more think-time before I could tell you why this was. I know that I was so hugely focused on UKDFBA (and the goal of winning there and taking the Pro Card on offer), that when I came 2nd (especially when it was on a tiebreaker) I had a mental wobble. I don’t think I fully appreciated at the time, but a couple of weeks later I saw it had affected me more than I realised.

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None of that is an excuse, and I know that to be a successful bodybuilder I will have to develop ways to prevent things like this affecting me, and to refocus very quickly and turn my attention fully to the next goal regardless of how I am feeling. It’s unlikely to be the last time I fall short of a goal – this is sport, after all!

A note on the Pro Card thing

Pro Cards are only on offer at Worlds to class winners when there are five or more in the class. A lot of people have said they were sorry that a Pro Card wasn’t on the cards again this year for me. But to be perfectly honest with you? I don’t feel I deserved it. I do want to be a WNBF Pro – it’s my ultimate goal in this sport. But, based on how I looked at Worlds, I don’t feel I’m ready (in terms of physique or mindset). Not quite. Nearly… but not quite. The fact that I have “missed out” a few times now by a whisker kind of confirms what I feel: that I am very very nearly there (but not quite), that I still have lessons to learn and improvements to make. I don’t want a Pro Card until I’m ready for it.

My next steps?

A very good, very constructive off season. I may or may not take a year off competing. Either way, I’ll be training hard and heavy, making improvements to physique, mindset, my knowledge about training, diet and my own body.

Stay tuned for a blog post about what to do if you develop horrendous edema/water retention after spending 5 days celebrating in an American city after coming off a long bodybuilding prep diet and then get stuck on a middle seat on a night flight between two large sleeping men (I will come up with a catchier title, promise!)

Thanks for reading!

2 x World Champion! is a post from The Fit Writer blog.

Nicola Joyce – the Fit Writer – is a freelance copywriter and journalist who writes for the sport and fitness industry. Her main website is here.


Prep update: what’s been going on?

July 14, 2014

It’s been a while since I blogged about this year’s bodybuilding contest prep, so I thought it was time for an update!

I’m now mumble-mumble weeks out… let’s call it “about 12” although it could be less than that, or more than that, depending on what I decide to do, which will depend on when I feel I’m ready. How’s that for vague? 😉

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Training is going really well, I always enjoy my lifting sessions and am enjoying doing my own training programmes this year. I stick to the same split (same bodypart/s on the same days) but tend to mix up my actual sessions from week to week. I have some favourites which I gravitate towards, and always include big compound lifts, but enjoy trying out new things and mixing stuff up, too. I share ideas and new finds with friends (often over whatsapp, in the form of spontaneous videos using household objects in place of the barbell… LOL you know who you are!) In general I am a high-volume person, and also use things like supersets and dropsets.

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Diet is going OK too, it’s tough at times of course but that’s bodybuilding dieting for you! I find it fascinating how my body holds fat differently each year. This year for instance, my quads were as lean at the start of prep as they were at about 8 weeks out last year (on skinfold) and my abs (amazingly!) have remained pretty lean. In previous years, most of my bodyfat has been on my abs. This year it’s on my triceps (standard) but also on my bum and hamstrings. Boo! Oh well, I suppose it has to be somewhere. I just hope it starts coming off soon! Everything else is definitely getting leaner. I spotted my friend Gary Gristle last week (<< this is a weird lump of gristle on one of my shoulder blades, which is only visible when I get to a certain point of leanness). Next up will be spotting the knot on the stitch of my hernia repair operation. Then we'll really be motoring!

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I’m doing a lot more cardio this year than I did last year (which wouldn’t be difficult, since I did no cardio – other than powerwalking with my dog – in last year’s prep). This is partly because I genuinely enjoy it, and partly because I feel I need to extra push (I refer you back to the fat-bum comment above). I’ve been doing either off-road rides on my mountain bike (love it!) or running hill sprints (don’t love it quite so much) in the mornings, or doing a bit of “gym cardio” (usually stepper or Arc machine) after weights sessions. I prefer morning cardio, though, and I prefer doing my cardio separate to my weights sessions.

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Does anyone else find that, during prep, they start to enjoy training bodyparts which are boring or uninspiring off-season? For me, that’s shoulders, and arms. I’m loving both at the mo!

Oh and I got tutted at by an elderly lady in the High Street today. I take this as a good sign! I was wearing gym kit (including sleeveless top) and she stared, patted the top of her own arm, and shook her head crossly. Cheers, lady! 😉

The amount of #gymselfies ^^^ (arrest me, social media police! 😛 ) has increased, which is also a sign that I feel I’m getting leaner. So, if you want to keep up with prep in pic form, follow my instagram. Other than that… what can I tell you? Any questions, just ask 🙂

How’s your training, racing, competing or generally being-active going? Hope you’re having a great Summer so far.

Prep update: what’s been going on? is a post from The Fit Writer blog.

Nicola Joyce – the Fit Writer – is a freelance copywriter and journalist who writes for the sport and fitness industry. Her main website is here.


Training with WNBF Pro Richard Gozdecki at the UKDFBA Caledonian Classic

June 2, 2014

I’m shattered!

I was away last weekend at the UKDFBA (United Kingdom Drug-Free Bodybuilding Association) Caledonian Classic, a 500-mile round trip from Kent to Livingston in Scotland. I wasn’t competing, I was actually the other side of the judges’ table this time, delighted (and honoured) to be one of the panel of judges who got to scrutinise the athletes’ hard work up close. Best seat in the house! The show was the UKDFBA‘s first show outside England, and it was a resounding success with both competitors and spectators (tickets sold out weeks ago). I had a fantastic time meeting back up with some of my Team UK buddies, supporting the UKDFBA and judging. Well done to everyone.

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That’s not why I’m shattered though.

Another member of the UKDFBA “family” is WNBF Heavyweight Pro and former WNBF World Overall winner Richard Gozdecki. I’m not sure how I got myself into it, but I found myself training (legs, what else?) with Big Rich early on Saturday morning before the show. He’d never trained with a female before, so he told me. I channeled my inner Beyonce and represented for all womankind.

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Evidently I didn’t do too badly because Rich then suggested we train again on Sunday morning, after a long day at the show on Saturday, and before a very long drive home. Sure! I’m hardly going to pass up that kind of opportunity.

Want to know what we did? I’ll tell you. Although I should point out that we were only able to use the kit and equipment available to us (one commercial/chain gym and one hotel gym). Richard’s own gym – The Workout Mill in Leamington Spa – is his usual training ground. And Rich says to also say that we were up against the clock both times because he had to get breakfast before the kitchen stopped serving! ;D

Before I left:
I received the following ominous whatsapp

“Things you’ll need:
Hot pants or bright leggings
Lifting belt
Lifting shoes
Sick bag
Spare pair of knickers
Water
Oxygen
Baseball cap (essential)
And a huge pair of balls”

Well. Hot pants would not be happening at this early stage of a diet, although I do own a fine selection of jazzy leggings. My belt perished in The Great Mould Incident of 2013. Shoes are Converse or Vibrams. Women don’t puke (we leave that to the men). We do however sometimes wee ourselves, so he got that bit right. Water and oxygen go without saying, as does the hat (I have many). And huge pair of balls is not a problem (although please rest assured I am a drug-free bodybuilder!)

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Before our sessions, Richard kindly mixed me up his own blend of USN goodies so I could sample the combo he uses as a pre workout (he is sponsored by USN): anabolic nitro-X, BCAA amino gro, and glutamine.

Here’s what we did, working with the kit available, and somewhat up against that breakfast clock:

Calves and quads
– Calf raise/toe press on leg press – 2 warm up sets, then 4 x 20 working sets (heavy!)
– Rotary calf superset with stretches/standing on your toes (no idea how many sets – lots – 4-5)
– Leg extension – 2 warm up sets then 3 x 12/12 rep dropsets, then a 36 rep triple dropset (working fast on these)
– Plate loaded leg press 4-5 (?) sets of 20 reps (heavy!)
– Then the real work started: barbell back squats – 3 working sets, climbing in weight, then a triple drop set from the top weight (I got 32 reps out). Rich did 100kgs more than me and he wasn’t working at 100% 😮

Shoulders
– Standing dumbbell laterals to warm up, then 5 x 15/15 rep dropsets
– Explosive seated DB laterals (never done these before!) 2 sets of 12
– Cable laterals 4 x 12-15
– Giant set of 2 types of cable face pulls, then seated dumbbell rear delts (15 reps) – 4 or 5 sets of this
– Seated overhead press type machine (not sure what make) lots of sets, climbing in weight, until we really had to go so Rich could get breakfast with his Mrs!

Heaviest and hardest I’ve gone on shoulders in a long time, thank you Rich!

The following day, another of our WNBF Pro bodybuilders – Gordie Adam – who was the UKDFBA’s “man on the ground” up in Livingston, popped into the gym where we’d done legs. Apparently the staff were talking about how much of a machine I was, going at it like-for-like with Rich and smashing it. Thank you to the kind staff at Bannatyne’s Livingston. The cheque is in the post. 😉

Did you have a great weekend? Did you compete at the UKDFBA Caledonian Classic, or come along to watch? Are your quads as sore as mine?

Training with WNBF Pro Richard Gozdecki at the UKDFBA Caledonian Classic is a post from The Fit Writer blog.

Nicola Joyce – the Fit Writer – is a freelance copywriter and journalist who writes for the sport and fitness industry. Her main website is here.


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