I’ve been competing for over 5 years now and it still is amazing to see people transform their physiques. One thing that remains a constant in the Natural Bodybuilding World is the amount of female physiques that grace the stage at each and every competition.

In my line of work Personal Trainers hear all the excuses as to “why” someone can’t do something.

It’s too hard.

I don’t have time.

I can’t do that.

I don’t want to eat that.

Yet, no matter where it is, what competition it is, or who it may be, there remains so many influential people in the Bodybuilding World and more specifically in my organization. One of the best parts about being a natural competitor is talking to fellow competitors from our amateur division, the International Natural Bodybuilding Federation (INBF) and our professional division, World Natural Bodybuilding Federation (WNBF).  Over the past 5 years I continue to meet some of the most inspirational, driven people.

Recently I had the honor to interview INBF Figure, FitBody and Bodybuilding Competitor Gina Stone about competing, life and how she does it all as a single mother.

Tyler English: Gina have a beautiful daughter, Brooklynn, and as a fitness professional I hear it all the time about balancing being a mom, work, working out and just life in general. What has made you successful at creating balance with all of these interchangeable parts?

Gina Stone: Balance is definitely key and although it can be very challenging at times, the trick for me is to plan each day in advance from the minute I wake up to the minute I go to bed.  There are days that you just can’t do it all… even though I like to think I’m superwoman, I have to remind myself that I’m not. So those days when I’m feeling burnt out or just overwhelmed, I try to look at the big picture and figure out what is most important today and things that can wait til tomorrow.

For those moms out there who may feel “selfish” by doing something solely for you, don’t!  One of the best thing you can do for your child is to do something that encompasses you and only you.  This will make you a better person and a better mom by adding something so special and positive to your life.  Your child (no matter how young) will see this and will respect and appreciate you for it.

Tyler English: How did you get into competing as a figure competitor?

Gina Stone: I was thinking about competing for about one year before I moved forward with the idea.  I love setting goals and completing them, always challenging myself and pushing forward.

Tyler English: What made you want to compete as a natural figure competitor?

Gina Stone: The less chemicals we put in our body the better.  Knowing that the outcome is nothing but hard training, clean nutrition, dedication and personal commitment makes me feel a sense of accomplishment without any “shortcuts”.

Tyler English: How did you start working with WNBF Pro Bodybuilder Bill Murphy aka “Murph?” (LOVE THAT DUDE!) haha

Gina Stone: I love Murph!!!! What a story, at the time I was working for LA Fitness in Stoneham. I stopped by Filipes Nutrition in Woburn and mentioned it in passing like, “Yeah, I’ve been thinking about doing a show, blah blah blah.”

So he said if I really want to do one, he had the perfect guy for me: Bill Murphy.  I said sure, I’ll talk to him.  Right then and there he picked up the phone, dialed and hands the phone to me.  (I’m like, I said I’d talk to him. I didn’t mean RIGHT NOW!)

I made an appointment to meet Murph that week (yea like I had time for that!).  He looked at me, pinched and prodded me like the human caliper he is, and he told me there was a show coming up in November… we have 9 weeks. Let’s do it!

I’m glad I didn’t put it off.  Procrastination is one of the worst things we can do to ourselves when we really want to do something but are scared.  Don’t make excuses!

My first show I “shouldn’t” have done.  I started training in September for a November show.  During that 9 week time frame I had to go to court for my divorce/custody case, switched jobs and took a pay cut to work closer to home, moved out and lived alone with my daughter.

To recap: divorce, new job, new home, new life.  Three huge life-changing events all during the time I should be focusing solely on training, nutrition and competing.

Moral of the story: If I can do it during the most stressful time in my life, anyone can!

Tyler English: How long do you prepare for your shows?

Gina Stone: First show prep time: 9 weeks. NE Classic prep time: 12 weeks.

I spent the last 6 months, after my first show, focusing on building muscle.  When I first met Murph, we were 9 weeks out from the first show and I went to him already lean due to stress and other factors going on in my life.  He put me on his nutrition plan and although I was eating more, every 2 hours, and working out the same time length, I managed to drop 10 lbs and get completely shredded. He completely flip-flopped my style of training and educated me on what really works.

Tyler English: What is your favorite part about competing?

Gina Stone: My favorite part about competing is seeing the metamorphosis take shape. Setting goals and achieving them.  I do these competitions for myself, no one else.  Many people get caught up in the drama of who made top five, who looks better than who, who “should have” won, shoulda woulda coulda.

If you get caught up with all of that than you’re missing out on what truly makes these competitions amazing, the personal journey.

It’s such a mental and emotional challenge on top of physical, but I like the idea of squeezing in as many shows as I can in one season.  For me it’s not just about placing or winning, it’s about the journey and knowing I gave 100% everyday until the second I step on that stage.

Most of all I love meeting awesome new people who share my passions.

Tyler English: What shows have you competed in?

Gina Stone: 2010 INBF Natural Connecticut Championships Ms. Fit Body: 2nd Place

2010 INBF Natural Connecticut Championships Figure Medium: 5th Place

2010 INBF Natural Connecticut Championships Heavyweight Women: 5th Place

2010 NE Classic Novice Figure:  4th Place

2010 NE Classic FitBody: 4th Place

2010 NPC Rhode Island Open Figure: 5th Place
2010 NPC Rhode Island Open Bodybuilding: 3rd place

2009 INBF Monster Mash Novice Figure: 3rd Place
2009 INBF Monster Mash Fit Body: 4th Place

2009 INBF MuscleTech World Championships Open Figure: 7th Place
2009 INBF MuscleTech World Championships Fit Body: 7th Place

Tyler English: Where do you see yourself on stage in 3 years?

Gina Stone: I would love to see myself competing as a pro within the next 3 years.  It would be an honor to step on stage with the pro women, they look truly remarkable and are an inspiration.

I have been making some really great connections and created networking opportunities that I could only make by competing in this field.

You never know what can happen 3 years from now, but I have some really exciting things that I am working on right now that I can’t wait to share with everyone.

As soon as I can talk about it I will share the news, but it goes to show you that even as a single mom at the cornerstone of turning 30, persistence and determination can reawaken dreams that you never though could come to fruition.

Tyler English: How long have you been training (in general?)

Gina Stone: In general what feels like forever.  I took a weight training class my sophomore year of High School (14 yrs ago) and was hooked on pushing weights and pushing myself physically.  Once all my girlfriend’s saw the muscle development and were like “I want your arms” I knew I’d never put a weight down again, lol.

Tyler English: What type of training split to you do?

Gina’s Weekly Training Split:

Monday:  bis/tris & legs

Tuesday: shoulders

Wednesday:  back/chest

Thursday:  cardio

Friday:  bis & tris

Saturday: legs

Sunday: rest or just cardio

Gina Stone: Unless I’m 2 or less months out from a show I do all exercises 4 sets/ 6-8 reps.
Closer to show time I switch to 2 sets/ 6-8 reps because of time- I need to spend more time on cardio closer to show and can “slack” a bit when I’m further out – I can’t believe I just used the word slack.
The above routine has worked WONDERS on building the mass I’ve been after in a short period of time- all super heavy weights too- like I mean 6-8 til absolute failure- if I can do even 9 reps I automatically kick up the weight.

About 8 weeks ago I started training bis/tris and legs twice a week, mainly because I want to be a monster, lol.  I noticed a HUGE difference by training those two body parts twice a week.

Biceps and Triceps can be trained easily twice a week because the muscle is smaller… the reason I started doing legs twice a week is because it’s always been the HARDEST body part to train and I’ve never been satisfied with how they look… and I really want to look like a freak. (which is a good term in this industry, lol)  I’m finally starting to see the new shape and muscle definition I’ve been after.

Tyler English: What is your favorite workout?

Gina Stone: LEGS!!!

I always do one warm-up set per body part, 4 sets of 6-8 reps to failure.

If I can do 10 reps, I stop and add more weight. Everyone who has seen me lately is SHOCKED at how much muscle I put on over the winter.  This is why: if I can push more weight, I do.  No sense in wasting my time- I’m not looking to maintain, I want to get better and better with each season.

Gina’s Sample Leg Workout

Smith machine squats

Rear lunge (on smith machine)

Hack squat

Leg press

Calf raise (on leg press)

Leg extension

Leg curl

Deadlifts (on smith machine)

Calf raise (standing or sitting)

Tyler English: What advice to you have for any mothers out there looking to compete?

Gina Stone: Just do it!

First, make sure your spouse or significant other is supportive, if they aren’t, find a new one! (j/k)

Seriously though, the last few weeks before show time can get physically as well as emotionally and mentally draining.  A strong support system will help give you the “oomph” you need in the last few weeks.  A best friend, supportive co-worker, training partner, trainer or coach anyone can work as a support system. That person does play an important role throughout your journey and helps keep your head on right, and reminds you just why you signed up to compete in the first place.

Some things that work for me and may work for other single mom’s out there:

1) Plan each and every day in advance, even if you have to plan out your entire weeks or 2 weeks at a time! (I’ve done it and it makes the day by day much easier)

2) Make the cooking fun and try to incorporate the kids if they are able to help. My 3 and 1/2 year old loves helping me, so I give her tasks that she can handle like wrapping the sweet potatoes in foil, and separating almonds in 1/2 oz piles.  (I tell her to count out 10 almonds, it’s approximately 1/2 oz, so I get my portion and she works on her counting)

3) Find a gym w/ a daycare room so you can bring your little tot with you- no excuses!

4) Ask your trainer for plyometric routines or at-home exercises that you can do in case there is a day or two when if you can’t make it into the gym, especially if your child is sick.  Gotta keep moving when you’re prepping for a show!

5) Always look forward to training (even if you’re body isn’t).

6) Never make excuses. Don’t use your child or anything else such as time, work, money, etc. as an excuse.

7) Rise above the opinions of others. Women with muscles are strong, beautiful, powerful and sexy! People who have an opinion otherwise usually are intimidated or jealous… Just keep doing ya’ thing and be humble.  Do it for yourself and no one else.

Make yourself accountable and responsible- Hire a pro to create your nutrition and training program. This will help with keeping you on track.  Although the competition seems miles away, it gets closer everyday, and the timeline sure moves fast!

9) Idealization in everything you do!! There are no limits.

10) Never compromise your dream. Remember that this is a commitment.  It’s a lifestyle.  Things don’t go back to “normal” after the show is over.  It takes a special individual to be a fitness competitor but I do believe we ALL have the qualities inside us to compete. If you have desire, determination, persistence and commitment, than you can be a fitness competitor.

Tyler English: Thank you Gina for your time! You have an amazing story and I am sure there are many women and single mothers out there that can use your story as inspiration and motivation in their own lives. I want to wish Gina the best of luck as she is taking her Personal Training Certification Exam today and in her pursuit of that Professional status I think we all know she will obtain!