INTERVIEW OF THE MONTH

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Female Bodybuilder Sarah Hayes

Female Bodybuilding Interview of the Month

June 2010
FBBFan.com Q&A interview with NPC Women's Bodybuilding Competitor Sarah Hayes.
Editor's Note:
Special thanks to Sarah for taking the time to speak with FBBFan.com. All photos courtesy of Sarah Hayes.

FBBFan.com: Hello Sarah, Thanks for taking time out of your busy schedule to share a bit about yourself with FBBFan.com readers!

FBBFan.com: Would you please tell us a little bit about yourself?How old are you? Where are you from? Current Residence? Relationship Status? Family Life?

Sarah: I'm 32 years young:) and I turn 33 on June 22! :)

I'm a certified Personal Trainer, and I've been training athletes and clients for over 10 years. I'm currently self-employed and training clients in-home and in gyms around the northern suburbs of Dallas, Texas.

I grew up on a small farm outside of Tracy, Minnesota. I went to college on a volleyball scholarship at a Division II school, Augustana College, located in Sioux Falls, South Dakota. I Graduated May 2000 with two degrees; Athletic Training and Exercise Science, with a minor in Fitness Management.

After graduation, I moved to Oxford, Ohio, where I was hired as the Assistant Strength & Conditioning Coach. I was in charge of developing strength & conditioning programs along with training nine female sports teams, and I also helped with the other 10 teams.

As a benefit of my full-time position with the University, I was able to attend Graduate school, studying Sport Studies at Miami University. I completed all of my classes, however, with my busy work load, I was unable to complete my Masters before relocating back to Minnesota.

I was hired as the Assistant Strength & Conditioning Coach at the University of Minnesota, where I worked for one year training 7 female sports teams and also helping with the male teams.

During the summer of 2004, I began my own Personal Training business, Dynamic Fitness Consultants, Llc., in which I trained clients in-home, gyms and at high schools. I went through some major changes in my life, and decided to move to Dallas, Texas. I've now resided in Dallas for almost two years, which has been a wonderful experience for me!:) Although, I dearly miss my family and friends in Minnesota, and the state itself with all the lakes, outdoor activities and changing seasons.:) But, I don't miss the blustery, frigid winters!;) lol

Currently, I have a boyfriend of almost two years, who's greatly impacted my life! :) He's had a major influence on my bodybuilding improvements and has helped me become a better bodybuilder! He has taught me countless training, dieting methods & tips and other life lessons to help me become a better woman and bodybuilder! :))

Recently, I have a new puppy, Harley; who I really enjoy! :) I hope and pray to have a family of my own in the near future! :))
Female Bodybuilder Sarah Hayes
Female Bodybuilder Sarah Hayes
Female Bodybuilder Sarah Hayes

FBBFan.com: How did you get involved in the sport of Women's Bodybuilding?

Sarah: My girlfriend back in Minnesota convinced me to compete with her in the 2007 Gopher Classic Bodybuilding show in Figure! We trained and prepped for 10 weeks for the show together. After morning prejudging, I quickly realized I'm NOT a figure girl! lol :) I placed 4th and many people came up to me after the morning and evening shows and said, "You must have checked the wrong box in your entry form because you're a female bodybuilder!" lol :)

So, I hired a coach, Keith Williams (male bodybuilder), who coached the top placing ladies in figure and women's bodybuilding. Keith helped me prepare and change my physique with only 4 weeks after the Gopher, where I competed as a bodybuilder and won all the titles, height division, overall & Ms. Minnesota at the Mr & Ms Natural Minnesota Bodybuilding show, which is drug and lie detector tested! Because I won the overall, I was awarded the "Pro" status within the World Natural Bodybuilding Federation. I knew I wanted to compete within the NPC, so I didn't "accept" the Pro status with the WNBF.

I took the rest of that year (2007) off after my first bodybuilding show, as I went through a lot of changes in my life and had shoulder surgery in November 2007. I still continued to train, as I've always loved to workout! However, I was training to possibly compete in the NPC as a figure competitor, as I wanted to do fitness modeling. A figure coach suggested to me that fitness models are NOT female bodybuilders, but figure & fitness girls were. So I chose figure.

I am a very feminine "girly girl", and wanted to maintain my femininity, thinking if I was to bodybuild and get bigger, that I might lose that...? I was clueless! lol :) So, I adjusted my weight training, it was minimal on my upper body and mainly focused on my legs; shaping my quads with mostly jumping workouts and a few lifts, and a lot of low intensity cardio.

January 2008, I thought I wanted to try to compete in NPC figure, Jr. USA's in April. I began diet and competition prep mid-January. During thatt time, I attended the Arnold Classic for my first time, and While there, many people asked me if I was a female bodybuilder?! I was a bit discouraged to tell them I was training for figure. But, on the other hand, I realized I could maintain my femininity and be a female bodybuilder and do fitness modeling! :)

So, I went back home to Minnesota and began training for my first NPC Bodybuilding show. I had only 10 weeks to prepare for the same competition I previously entered as a figure competitor, The Minnesota Gopher Classic! I began training and made amazing progress, gaining size quickly.

While I was at the Arnold, I had the opportunity to meet Victor Martinez! We stayed in contact and he offered to help me prepare for my first NPC Bodybuilding show. He referred me to his coach, Victor Munoz, who helped me with my diet & training. Thanks a ton to both Victor Martinez & Victor Munoz, I competed and won the heavyweight and overall titles!:) Also, it qualified me to compete at the National level.

I took time off from competing, but continued to train hard and eatt clean. I traveled to the NPC Jr Nationals, NPC USA's, IFBB Olympia to learn more about women's bodybuilding and did some fitness photo shoots while at those events. I met a lot of wonderful people in the industry. I then decided to make the move to Dallas, Texas over Labor Day Weekend 2008.

I trained that fall and winter, but was busy working a lot, so I didn't feel I had a true off-season. In mid January 2009, I began dieting and prep for shows that year. I competed in 4 bodybuilding events:
  • April 14: Ronnie Coleman Classic, Dallas, Texas - 1st place Heavyweight
  • June 6: Lone Star Classic, Dallas, Texas - 1st place Heavyweight & Overall
  • August 15: Europa Super Show, Dallas, Texas - 1st place Heavyweight & Overall
  • November 20: NPC Nationals, Hollywood, Florida - 4th place (my first National level bodybuilding show!)

FBBFan.com: What do you enjoy about being a bodybuilder?

Sarah: I enjoy the challenge of changing and shaping my body! Bodybuilding is an art to me!:) I also enjoy the challenge it brings to all levels in my life; the physical, mental, emotional & spiritual challenges.

FBBFan.com: How does your friends, family and the general public react to your physique?

Sarah: My family and friends are wonderful to me, giving me lots of love and support, which greatly help me to succeed! :)

My family & friends often tell me in the off-season that they enjoy seeing me eat, because they know how disciplined I am & must be to be a female bodybuilder. They also want me healthy, so they are sure that I'm always taking care of myself! :)

I often get stared at when I'm out in public, especially when I'm dressed in sports wear or dressy clothes that are fitted. I get a lot of support from the public, which means a lot to me because I ALWAYS want to inspire others and set and be an example of health and fitness! :)

FBBFan.com: What is your long-term goal in the sport of bodybuilding?

Sarah: My long-term goal in bodybuilding is to be a positive role-model to all people. I want to be a female bodybuilding icon, to which others look to as seeing a very feminine woman with muscles, that which is accepted and beautiful! :))

I Also want to inspire and help others to live healthy lives!
Female Bodybuilder Sarah Hayes
Female Bodybuilder Sarah Hayes
Female Bodybuilder Sarah Hayes

FBBFan.com: What has been your greatest personal moment in this sport so far?

Sarah: My greatest personal moment in bodybuilding so far has been placing 4th at my first National level show, the 2009 NPC National Bodybuilding Championships!

FBBFan.com: When are you planning to compete next?

Sarah: I'm in competition prep mode right now, and have been for the last 7 weeks. I'm going to compete at the Branch Warren Bodybuilding show in Spring, Texas on July 10th as a warm-up to The NPC USA Championships in Las Vegas 3 weeks later.

FBBFan.com: What is your current height, weight during off-season and contest?

Sarah: I'm 5'5.5", My off-season weight was approx 178 lbs this past off-season. I weighed in at 160 lbs on-stage at Nationals in Nov 2009. I have gained muscle mass, so I feel I'll step onn-stage this year around 164-7 lbs.

FBBFan.com: What do you consider your best feature?

Sarah: My back/backside is probably my best feature(s). I often get complimented on my back & butt! :) lol :))

FBBFan.com: Would you please tell us a little about your workout schedule? Contest and during the Off-Season? Does it vary much?

Sarah: Off-season 2009-2010: Mondays - legs, Tuesdays - chest, Wednesdays - arms, Thursdays - back, Fridays - shoulders, Saturday - arms

Abs and calves 4x/week, 30-45 minutes of cardio immediately in the morning OR after weight training 5-6x/week.

2010 Competition Prep: Monday's - back, Tuesday's - chest, Wednesday's - legs, Thursday's - shoulders, Friday's - arms, Saturday's - cardio only, Sunday's - legs

60 minutes cardio immediately upon waking up 7x/week, stepmill or stepper. Abs, Calves and Hypers 100 reps/day, 7x/wk.

Workouts in my off-season were VERY intense; heavy and some days high repetition. A lot of volume, lots of soreness! Workouts during competition prep are 4 sets; 10-12 reps with last set drop sets, still with an heavy and intense tempo.

FBBFan.com: Do you have a favorite exercise?

Sarah: Hard question for me because I have lots of favorites! I really enjoy lifting weights, so that's why I compete! :) I like lunges, squats, DB shoulder presses, to name a few of my favorites. :)

FBBFan.com: Are you preparing any differently for the 2010 NPC Jr. Nationals as opposed to previous competitions you've entered?

Sarah: I've decided not to compete at the Jr. Nationals, so I can focus on preparing for the USA's.

Yes, different diet and cardio plan this year, which is working well so far! :)

FBBFan.com: Do you have a coach or anyone who is helping you prepare for the 2010 NPC USA?

Sarah: Jeff Dwelle has been my coach (diet, posing & nutrition) since the Europa last August 2009. He's helped me greatly improve my physique, especially this past off-season when we trained together! :) I'm grateful to him for all he's done for me, as he's taught me so much!

Because of scheduling conflicts, I'm currently doing my own nutrition and training with consulting/help from Chad Ray Martin, my boyfriend. Chad's been a BIG part in my improvements & success in bodybuilding! He's been helping me with my training and diet for almost 2 years. I'm training with some male bodybuilder friends, who help push me hard! :)

I'll continue to use Jeff for my posing practice. I also plan to use Sheilahe Brown for my routine, as I've used her for a few other shows.
Female Bodybuilder Sarah Hayes
Female Bodybuilder Sarah Hayes
Female Bodybuilder Sarah Hayes

FBBFan.com: What is a day-in-the-life of Sarah Hayes like?

Sarah: Wake at 5:15am; Gym - 5:45-6:45am, cardio on stepmill or stepper, 6:45-7:00am abs & hypers, Home - 7:05am, eat meal number 1, walk my puppy, Harley, shower & prep for my day.

Train clients during the day. Meal number 2 at 10:00am, Meal number 3 at 1:00pm Meal number 4 at 4:00pm. Weight training & calves after 5:15-7:00pm. Home 7:15pm, Meal number 5 7:30pm, Shower and play with my puppy. Meal number 6 at 10:00pm. Sleep at 10:15pm. 30-60 min naps daily, if possible! :)

Repeat daily with other activities throughout my days, such as cooking, spending time with friends, movies, Sunday church, etc.

FBBFan.com: What are your hobbies and interests outside of the bodybuilding world?

Sarah: Spending time with Chad, Harley, my family and friends. Attending church on Sunday, reading the Bible and other inspirational books. Volleyball; indoor and sand, although I haven't played for the past 2 years because of bodybuilding. :( Watching movies at home and going to the theater to watch new movies. Reading magazines; bodybuilding , nutrition, health & fitness, Word Searches and Word Fill-Ins, especially during cardio! :) Traveling, cooking and baking during the off-season :) Bowling, basketball, golfing, softball, I enjoy playing almost all sports, I love to compete! :) Attending amateur and professional sporting events, music concerts. I just enjoy being active and being social! :)

FBBFan.com: What's currently on your iPod?

Sarah: I have both an iPod and an iPhone. I have all types of music on both of them. During my workouts, I usually listen to Hip-Hop/R&B, Rap, Dance, 90's, Rock & Roll; anything with a good beat to keep me pushing hard through my workouts!

I enjoy listening to Christian music in my car when I am driving or before falling asleep.

FBBFan.com: What are your "Top 5" favorite movies? Favorite actor and/ or actress?

Sarah: Rocky (all of them), Terminator (all), Top Gun, Hitch and Sex In The City. arnold schwarzenegger and Sandra Bullock are my favorite actors.

FBBFan.com: Who are your role models? And/or who do you look up to in your life?

Sarah: My role models are my Mom, Grandma and my sister. I look up to/admire these amazing & beautiful women! :)

FBBFan.com: What advice do you have for women who would like to get involved in the sport of bodybuilding?

Sarah: Believe in yourself and your dreams! Beauty comes from within yourself; heart, mind & soul, and beauty shines through your body. eyes, smile, words, actions and how one takes care of oneself on all levels. Women can have muscle and maintain their femininity and beauty!

Stay STRONG in all that you do!

FBBFan.com: Who are your favorite bodybuilders?

Sarah: Chad Ray Martin :), arnold schwarzenegger, Victor Martinez, Kai Greene, Ronnie Coleman, Branch Warren, Corey Everson, Iris Kyle, Cathy LeFrancois, Lisa Aukland and Betty Pariso.

FBBFan.com: How can people contact you? Do you have a website?

FBBFan.com: Thank you Sarah, for taking the time to speak with us and share a little bit about yourself with FBBFan.com readers, is there anything else that you would like FBBFan.com readers to know?

Sarah: I give praise to GOD who has blessed me with great genetics and the ability to pursue my dreams in the health & fitness field and to compete as a female bodybuilder. Also, I want to thank my family, friends and fans who support me in many ways! And, I want to thank MHP supplement company, especially Gerard Dente, for his support and allowing me the opportunity to work with him and his companies at various bodybuilding events the past few years!:)

A big THANK YOU to FBBFan.com for your support, and featuring me on your website!

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