Interview With Heather Bodnar
Competitor of the Month - November 2010
Interviewed by: Tammy Renee'
Heather Bodnar, soon to be 25 years old, was born and raised in Sacramento, California and currently resides in San Jose, California. She is a MRI and Met-RX Promotional Model and has been competing since 2007. She was a figure competitor and recently switched to become a NPC National Level Bikini Competitor.
Bodnar graduated from UC Santa Cruz with her BA in Sociology in 2007, works in the medical field, and the beauty industry. Her goal is continuing her education to be an RN (Registered Nurse).
"...Unfortunately, the typical 21-year-old college lifestyle was not written into the training program for the results I desired."
WP: Heather, it’s a pleasure to be interviewing you today! Congratulations on becoming our Competitor of the Month. Not many competitors decide to change from competing in figure competitions to competing in bikini competitions. What a dramatic change. What provoked you to change?
Thank you! I have competed in both figure and bikini categories. My first competition was in 2007 at the San Jose Show in figure. I competed once more in figure, and then was intrigued by the bikini division that opened in 2009. I was drawn to the bikini look as a curvier, balanced physique, as well as much more manageable! I worked hard training much differently than I ever had before to drop some of the muscle that I had worked hard at putting on over the previous years. Starting with the Los Angeles in July 2009, I began competing in bikini, and moved forward to USA’s 2009. I was easily at a cross point between figure and bikini physiques, so I cut down on my protein and kept my training to cardio intensive and less focus on weights. My latest show was the Excalibur in December of 2009 and I placed 2nd. I am the most proud of this bikini competition so far since I had reached my personal favorite version of my own physique.
WP: Changing from figure to bikini must have been tough. What challenges have you faced to maintain your level of fitness?
Honestly, it is a lot of work to maintain a fit and “model ready” physique for me. I am not a naturally stick-thin girl and never will be. I have fluctuated; as I think most people do at some point, with being 110% in with the “body maintaining” diet to eating whatever I felt like for a short period of time and not caring. Based on trial and error, I’ve learned that, for me, watching what I eat is the most crucial aspect of maintaining the physique that I feel best about myself in. The cardio and training is runner-up to a well-balanced clean diet. Lately, I have been playing around with different foods to add more variety back in my regular diet and seeing how my body reacts. It has been interesting to see what I can, and usually can’t, get away with, as well as, how I feel (energized, sluggish, etc) when I eat different types of meals.
WP: You enjoy working with others to prepare for competitions. What has competitions taught you thus far?
I have learned a lot of things from competing. Probably the most important lesson is that I can only be the best “me” that I can be. When making improvements to my physique, I can only work to compete against myself, and not constantly compare myself to others. All of our bodies are different. The judging will vary from show-to-show so, it is important to let my personality shine onstage and see what happens.
WP: What was the hardest thing for you to overcome when you first started?
The hardest was the balance of friends, family, and training time. When I first started working with a trainer and becoming serious about the way I was changing my eating and workout schedule, I was a senior in college and shared a house with 5 other roommates. I was excited and my focus changed dramatically. Unfortunately, the typical 21-year-old college lifestyle was not written into the training program for the results I desired.
I became so intrigued with this fitness lifestyle that I was completely consumed. Looking back, I would have worked harder at maintaining the strong friendships I have developed and engaging my friends and family more, rather than having complete tunnel vision about the new things that I dedicated most of my time to. Competing and seeing success can be fun for friends and family to be involved in and the acquired knowledge of training and nutrition can be beneficial to their health if shared as well.
WP: You mentioned your diet earlier. What was the hardest thing you had to deal with when it came to your diet?
Once I am in a “diet mode”, I tend to be pretty good with sticking to it. The hardest part for me was always after a show. Leading up to a show it seems as if so many conversations include the question, “What’s the first thing you are going to eat after the show?”
WP: I see and hear that all of the time and wondered if it bothered some competitors. I can see how that would be tough. Was it hard for you?
It was always hard for me because it seemed to be a ritual for most competitors that compete and then have a huge food fest that really should be classified as a binge. I think that part is hard, mentally, and from talking with other competitors, I know I am not alone with this one! We work so hard with diet and exercise for months before a show and then eat in a fashion that is out of character. After my last show, I decided not to do this but, rather enjoy small treats at a time and stay true with the foods that make me feel good. I did this through the holiday season, and have to admit, it was my most satisfying after show accomplishment!
WP: What are your biggest fitness accomplishments so far?
I think my biggest fitness accomplishment was starting out, seeing that I could get my body in great shape, and step on stage without feeling out of place. I have overcome many challenges within myself that reflect positively today in my life, health and self-confidence. Knowing that I can dedicate myself to the great extent that a contest requires is a wonderful feeling and has carried over into many aspects of my life. My contest placing and accomplishments have been:
2007 San Jose figure 2nd place
2008 Contra Costa figure 2nd place
2009 Los Angeles bikini 3rd place
2009 USA Las Vegas bikini 9th place
2009 Excalibur bikini 2nd place
I am also proud to have worked consistently with MRI and Met-RX since the beginning of 2009. There are many beautiful girls available to work with companies and I am fortunate to be part of their teams.
WP: You have hit 2nd place several times. I know your first place trophy is calling your name in bikini soon. That is one of the reasons I am making you our Competitor of the Month. You are the one to watch! What has been your stepping-stone to get where you are today?
Hmm! I have had many stepping stones to get to where I am today because it is different than what I had imagined when I first had the notion I wanted to compete. I think the biggest step was learning the ins-and-outs of nutrition.
I grew up in gyms and always seemed to have a job in one, whether it was childcare or front desk. I worked out a lot and thought I knew a lot about nutrition until that was all revamped and I began to see what science nutrition can be for the body and how my body will react to the slightest changes. I remember taking progress pictures and measurements and then one day it all really seemed to have fallen into place. I saw a change and I was in love. I had been eating cleaner foods and on a regular schedule and had been training in a whole new way, as well. I knew stepping on stage would be nothing but fun for me since I seemed to work my way in front of an audience many times as a kid. Seeing that change was exciting and crucial to the lifestyle I lead today.
WP: What are the key factors which dictate the way you train today?
My training must be enjoyable for me. That said, it does not have to be easy and I do love a challenge. I really like variety so I do not get bored with my workouts. My trainer does a great job adding in new exercises that keep my mind and body ready for more!
WP: How has your training changed over the years?
When training regularly, with specific weight intensive workouts, I can easily pack on some muscle, especially in my quads! This was great for figure competitions and the figure physique. After training that way for several years I naturally put on a good amount of compact muscle. Now, I am working to reduce some of that bulk and to keep my muscles longer and leaner by incorporating light weights into cardio driven circuits. This includes some plyometrics training and split days of upper and lower body circuit workouts. My goal is to keep my heart rate up and my body moving the entire workout.
WP: You are also modeling, correct? If so, please tell me about it.
I am modeling and I love it! I find it to be incredibly fun, stimulating, challenging and rewarding. By far, it’s one of my passions in life! I think it is really a great experience to be able to create different scenarios and tap into different aspects of my personality. My goal is to inspire people. I want people to look at a photo and have a moment where they can think/dream/feel out of their own body and feel something unique, just as I do when taking that photo.
Aside from working on building a strong portfolio, I have had a few publications and features with Triple Dagger Jewelry and Fight Card Models. Much of my work has been in the form of promotions with MRI and Met-RX. I always have a blast working with these companies. The teams are great and it’s a blast to work at events such as the Arnold Classic and Olympia handing out samples, chatting with fans and taking tons of pictures!
Recently, I began working with Paul Matylewicz, of PM Modeling Agency; where I am venturing outside the fitness arena promoting myself as fit and healthy.
WP: Can you tell me any photographers you’ve worked with, or someone you’d like to work with?
I have worked with a few really great photographers including; Josh Ryan, Sarah Lyons Picturegroove, and Tony Medina. Each has their own unique styles and is fantastic to work with in their own ways. I would love to work with OAMG, Wendy Satio, Paul Buceta, Par Bernal, and Sylvian Von K (to name a few, so many more great ones I would love to work with!).
WP: What other sports or activities do you enjoy?
I love to dance and I love water activities! Growing up, I took as many dance classes as I could, and can still be found having solo dance parties around my room. I also spent every summer at the pool. My pool activities ranged from synchronized swimming to lifeguarding and teaching swim lessons to water polo. Out at the ocean I love surfing, boating, and just hanging out on the beach. Summer has always been my favorite time of year.
WP: What supplements do you currently take?
Supplements I take are: EFA’s, CoQ10, Arginine, Carnitine, Glutamine, and a multi-vitamin.
WP: What are your pet peeves?
Ha-ha! My pet peeves are loud chewing, smacking gum, and snoring! I know the snoring thing, people can’t help, which is why I have been known to keep earplugs close by!
WP: What do you consider to be important in life and why?
I consider balance, sincerity, honesty, loyalty, and communication important. Without these building blocks I do not think you can develop any of the relationships that are important such as family, friends, and your own self-love. Also important to me are: movie nights, laughter, and mint chip ice cream diet coke floats! Yum!
WP: How have you changed over the past few years when it comes to thinking, actions, and life in general?
I have learned to listen to my body more. I have spent so much time trying to perfect it and realizing that perfect is an opinion; not a reality. A great thing about playing with different foods and exercises is to see varying results is that you can learn so much about the way your body reacts to certain fuels and activities. Lately, I have had to step back and say, “Ya know, if my back hurts today, or I am physically drained, it is ok to take a rest. The gym, track, or elliptical will still be there tomorrow.” Taking a rest every-now-and-again is ok.
WP: Any shout outs?
I would like to thank and award much deserved credit for my transformations to my trainer Kirk Chittick and the team of Body By Kirk. He has taught me about nutrition and training that has led me down the path to success many times! I highly recommend him and his team to anyone looking for success in the fitness industry.
I would also like to thank my family and close friends who have been so supportive of all of my endeavors. My parents and my marine have helped me in more ways than are describable.
WP: Give me an example of your workout.
Typically, I like to start my day with 30-45 minutes of cardio, either jogging at the track by my house or on my elliptical. Four times a week, I add a circuit-training workout to keep my muscles toned and firm, followed by 30-45 minutes of cardio.
Lower body day (twice a week): All done in a 3 series circuit of 15 reps each. I vary the method and/or machine but the exercises include: Hamstring curls, sumo squats, jumping squats, reverse lunges, stair runs, butt blaster (my fav!), adductors and abductors, and step up leg kicks.
Upper body (twice a week): as circuits which includes: Bicep and triceps; either with light weight or cable, dips, pull-ups, lat pull-downs both wide and close grip, front and lateral shoulder raises, rear deltoid press, lower back extensions, and abs.
WP: Sample diet of Heather's.
Meal 1: 1 cup egg whites, steel cut oats with blueberries and flax seeds, or non-fat plain Greek yogurt with blueberries.
Meal 2: (Mid-morning snack) is usually a green apple with a few almonds or a light string cheese.
Meal 3: 4 oz. of protein such as tilapia, chicken, or tuna, some type of green veggie (the leafier the better), and ½ cup of brown rice or half yam.
Meal 4: (Afternoon snack) Varies based on my morning snack, but is usually a protein shake and rice cakes.
Meal 5: (For dinner) I love to make a big salad with greens, a variety of veggies, and some grilled chicken. I love to make my own variation of a taco salad with greens, black beans, grilled chicken, a low-fat cheese, non-fat sour cream, and salsa. Yum!
WP: Could you tell me about your future projects?
There are a few great potentials in the works that I hope to be sharing with you all very soon! An ongoing project, of course, is enjoying new workouts and creative ideas for fun meals!
WP: Is there anything I have forgotten to mention that you would like to bring to light?
Thank you so much for your time and it has been an honor to be featured by World Physique Magazine!
WP: It has been a pleasure interviewing you! We should be seeing you in the magazine in our Winter issue! I am excited! I wish you all the best of luck!
