I was lucky enough to have the opportunity to interview INBA Bikini World Champion, Joelle Christine. After placing first in both Bikini Short and Bikini Overall at the INBA City Nationals in Sydney, she qualified to go to the INBA World Championships in Greece in July. Joelle did amazingly well winning the INBA Novice Bikini World Champion and INBA Open Bikini World Champion titles. Check out the interview below to find out more about Joelle as she prepares to hit the stage at the Natural Olympia in San Deigo in November.
Name: Joelle Christine
Starting Weight: 62kg
Competition Weight: 52kg
How did you get started in health and fitness?
I realised that I had slowly been gaining weight after graduating from high school, turning 18 and starting at university. I was tired of feeling unfit, unattractive & having no self-confidence so one day I joined a gym in order to do something about it.
What is your biggest accomplishment so far?
Winning the title of INBA Bikini World Champion in July this year
What workout routine has worked best for you?
Cardio 3 times per week and weight training 5/6 times per week with each day focusing on one body area.
What are your top 3 favourite exercises and why?
Squats – because they work!
Arnold press – because I love the shoulder pump I get from them
Pullups – because you can see how much stronger you get each week by the amount you can do
How do you stay motivated? Who inspires you?
I stay motivated by setting clear goals for myself. At the moment I work towards competitions (I’m currently preparing for the 2013 Natural Olympia) so use the results I want to gain from the competitions as my motivation to keep pushing. I’m inspired by heaps of people – famous bodybuilders, fitness models, my friends and training partners!
What does your current training routine look like? Can you give us a sample of your routine?
Leg extensions: 4 x 10 reps
Leg curl: 4 x 10 reps
Squats using Hack Squat Machine: 4 x 8 reps
Straight leg deadlifts (targeting hamstrings): 4 x 6 reps
Walking lunges holding two dumbbells: 20 x 4 lunges
Tuesday: Chest & triceps
Flat barbell bench press: 4 x 10 reps
Flat bench dumbbell fly: 4 x 10 reps
Incline barbell bench press: 4 x 8 reps
Cable crossover: 4 x 8 reps
Dips (assisted): 3 x 8 reps
Triceps pull-down: 5 x 8 reps
Skull crushers: 4 x 10 reps
Wednesday: Back & Biceps
Lat pulldown: 4 x 8 reps
Rows: 4 x 8 reps
Hyperextensions: 5 x 8 reps
Dumbbell bicep curl: 4 x 8 reps
Barbell bicep curl: 4 x 8 reps
Bicep curl on cable machine: 3 x to failure
Barbell squats: 4 x 8 reps
Leg press: 4 x 8 reps
Smith Machine squats (working quads): 4 x 8 reps
Calf-raises on Smith Machine: 4 x 10 reps
Friday: Shoulders & core
Arnold press: 4 x 8 reps
Barbell military press: 3 x 10 reps
Shoulder press: 4 x 8 reps
A mix of exercises including crunches, planks, twisting crunches and ball rol-ins.
Saturday: Cardio and some ab exercises only.
What type of cardio do you like best and why?
HIIT because it’s short and effective.
What does your diet look like? Do you follow a specific diet? (paleo, IIFYM, calorie counting etc) or do you just eat clean?
I’m currently prepping for a competition so am eating lean meats, lots of veggies and lots of ‘good’ carbs like oats and sweet potatoes.
How does your diet change when you are leaning down for a show?
I cut out a lot of “snacks” (junk foods), up my protein intake and drink lots of water. I also limit my dairy intake
How do you deal with cravings?
I have sweet cravings all the time and turn to my “diet savers”: chewing gum, tea sweetened with stevia and powerade zeros.
List the top 10 foods you would find in your kitchen?
Chicken breast, tuna, greek yoghurt, protein powder, almonds, broccoli, cauliflower, rice, green beans & oats.
If you could go back to the first day you started training would you do anything different?
Start in the weights area sooner and not be scared to try new exercises/machines.
Have you had to deal with any negativity?
YES! In a way a lifestyle like this shows you who your true friends really are. Those that support you are great friends and those that choose to speak badly about you and ignore your achievements aren’t worth the time. I sometimes receive negativity from strangers (e.g. on Instagram) but in the end, they’re the ones who take the time to write rude comments to other people so that says more about them as a person than what it says about me.
At the INBA World Championships in Greece this year you became Pro qualified. When you realised you had won, do you remember what went through your head?
I was in a state of shock- I think I was just like “wow!”
What do you think are the biggest challenges for women wishing to enter a bikini competition?
Sticking to the diet, raising their confidence levels and finding people who support their decision to compete.
How did you feel doing your first competition? What advice would you give to other ladies who are about to compete for the first time?
I was very nervous! I would say to just have fun, enjoy your time on stage and make yourself stand out from the other competitors.
When are you competing next?
At the 2013 Natural Olympia in San Deigo in November.
If you could spend a day training with anyone, who would it be?
Layne Norton – he’s a genius and I would soak up all his knowledge whilst we were training.
Do you take any supplements? What supplements do you recommend?
I take a WPI protein powder, BCAAS (intraworkout) and fish oil tablet. Sometimes I also use L-Carnitine and Pyro (a fat burner).
What are your tips for success for beginners?
Really focus on your diet – there’s no use training your bum off only to eat bad foods. You’ll get results much quicker if you learn to eat well.
What are your top health & fitness tools you would recommend for someone wanting to get in shape?
I weigh my foods when I’m on comp prep so that’s a great way to ensure you’re eating suitable portions. A gym membership is a great asset to have as it will make exercising much easier for you. And get some good quality sports shoes!
What does the future hold for you?
I’m starting up my own Team that I will prepare for Bikini competitions. I will keep competing after the Olympia but in between now and then I will focus on helping other girls to shine on stage.
Connect with Joelle
A big thank you to Joelle for doing this interview and I wish you all the best at the Natural Olympia later this year!