"Always remember that bodybuilding (including fitness, figure, physique, etc.) is a team sport! This is very important for those who don’t compete to understand and offer support and appreciation for those around you who dedicate their lives to this sport. We appreciate it more than you realize!"
"You cannot out train a bad diet. No matter how much cardio or training you do, your body will never reflect that effort unless your meal plan supports your goals. If you are eating too many calories or the wrong ratio of macronutrients, you can never make up for that in the gym."
"It's okay to be different; we are in a sport that is very misunderstood and misjudged. Hands down bodybuilding is the toughest sport in the world because its 24-7, 365 days a year. Always remember you do this because you love it no matter what anyone says or feels about it. Always be true to yourself!"
"In bodybuilding we are always striving to improve the body and chase that impossible dream of having the ‘perfect’ physique; but it's important to appreciate all the small changes to your body along that journey. Celebrate the small milestones and congratulate yourself on how far you have come!"
"HYDRATE, HYDRATE, HYDRATE! I cannot stress this enough. The human body is mostly composed of water, which has various functions. Being dehydrated, especially while training can actually cause more harm than good. Here are my 3 reasons why I drink a minimum of 3 liters per day: 1. It’s a means of nutrient transport to your muscles. 2. It regulates your body temperature. 3. It removes waste and toxins."
"It seems everyone is looking for a sponsorship these days. Don’t feel like you’re entitled to one, though. Doing one competition doesn’t mean you qualify. To be recognized, you must build your brand. To do this, my advice is to put yourself out there by attending shows regularly, networking with people through social media and building a solid and reputable foundation for yourself. This will get supplement companies and people in the industry to get to know you and what you’re all about."
"Learn about insulin sensitivity and what it means to our gains. It is one of the single most neglected lines of thinking in a young bodybuilder’s program. The more insulin-sensitive we are, the better our bodies are at using our macronutrients for energy and muscle growth, as opposed to storing them away as fat. Read up and understand this topic."
"Priority principle: Work out the body parts that are lagging first. This way, you dedicate the most energy towards your weak points.
"Bodybuilding can be a very self-absorbing, time-consuming sport. It’s important to have a great support system and to never forget those who have been there for you all along the way. Also, understand that there is life after your show, so trying to find balance while in a contest prep is key to being a successful competitor on and off-season."
"Be a good role model. Being BIG doesn't mean you can't be humble. We all started at the same place when we began this sport. Remember your roots and how you started next time some kid asks for your advice.
"To be successful in the sport of bodybuilding you need structure. I believe the 4 most important components are 1) eating, allowing enough time to eat 5-6 times a day, 2) weight training, 3) cooking meals in advance and 4) grocery shopping. It may sound easy, but all require time, so it's important to structure your day accordingly to fit it all in."
"Making physical changes to your body takes time, patience and dedication. And in a world of wanting results yesterday, many people find themselves giving up on a program before they even have the chance to see results. Some people will see results instantly, while others it may take a few weeks. Trusting the process is the most important thing you can do!"
"Always set mini goals for yourself. Let’s face it, everyone wants to look great during the summer. Set a mini goal for yourself that you will wear that bikini you have always wanted on a vacation. Always give yourself enough time to achieve it; usually a 3-4 month window is the norm."