Posted 04 April 2012 by Interview:

Haley Davis

What sparked your interest in training?

From as far as I can remember I have always been very athletic and competitive. I was entered in Tap, Jazz, Ballet and Gymnastics at a very young age. All throughout elementary and high school I was on my school's cheerleading squad. After graduating high school I was introduced to a few promotional/bikini teams called Hot Bod Bikinis and Sun Bru. This was a group of girls who traveled to different locations throughout Dallas/Fort Worth and held local bikini contests at nightclubs, bars, events and venues. By the age of 18 my passion for competing had turned into a career with these bikini teams. Now making a living off of promotional modeling and bikini competitions I knew I needed to be more in shape not only for my career but also for my health. I soon made the decision to compete in my first REAL NPC bikini competition. I was unsure of what show I wanted to be my first so I picked a date, set a goal and worked hard at being the best I could be when that day came. At first it was hard to understand why people would want to compete if they are not always going to receive a reward. I went through ups and downs trying to figure out who I can trust in the business, who was going to stand behind me and if I even had the strength and courage to fight through the pain and totally change my lifestyle. After a few months of challenging not only my body but my mind I finally started seeing results. Then it clicked, THIS is why people want to be fit. Not for awards, not for money or prizes but for YOURSELF. There is not a price on living a healthy life, feeling good and looking even better. The real reward is changing your life for the better.

How do you stay motivated?

For me I know my toughest competition will always be myself. When I can look in the mirror and see results that is what gives me the drive to want to work even that much harder. Lifting heavy and training hard is something that I love to do in the off-season. Since I am in the Bikini Division, I do less weight and incorporate plyometrics into my work outs when it comes closer to show time. My boyfriend/trainer has helped me through the whole journey. He has taught me a ton and helped me become who I am today. With the help of him, the support of my family, friends and through the faith of God I have managed to always believe in myself and stay positive. Of coarse social media always helps too! I love to browse through fellow fitness competitors on facebook. Watching the female motivational videos on and studying the videos of IFBB/NPC bikini competitions on YouTube is my favorite way to stay motivated.

What types of cardio have worked best for you?

I have realized with cardio, if I am bored I will want to stop! I have to keep it as interesting as possible. I do a lot of HIIT cardio so I am not constantly doing the same motions over and over. I sprint for one minute and walk for two minutes and repeat this 10 times. Then I move on to the bikini competitors’ best friend, the stair stepper. I have found many creative ways to do the stair stepper focusing on more than just cardio. If I can hit my glutes, hamstrings, quads and calves all while getting my cardio in at the same time, WHY NOT? Sometimes I will skip a step, turn sideways, slow to the bottom and run to the top, incorporate glute kickbacks and more. Kickboxing is also one of my favorite ways to get my heart rate up and work my upper body all at the same time.

What does your diet consist of?

PB&J's and CUPCAKES! (I wish)

As much as I LOVE sweets, I try to keep my off-season diet and my show prep diet fairly similar. I have found that if I am always eating clean it is a lot easier to maintain my physique so I have less to do when the time comes to train for a show. Either way I try to eat very clean, cutting down on calories and carbs when needed. My year round pantry/fridge usually consists of: Tilapia, Lean Ground Turkey, Grilled Boneless Skinless Chicken Breast, Turkey Burgers, Avocado, Asparagus, Cucumbers, Squash, Apples, Strawberries, Blueberries, Natural Greek Yogurt, Natural Peanut Butter, Almond Butter, Oatmeal, Rice Cakes, Granola, Sweet Potatoes, Eggs, Liquid Egg Whites, Almonds, Walnuts. WATER, WATER and WATER! Also any Food made by MyFitFoods..This is a company that makes pre-packaged FIT foods that taste great! They are meals that are already portioned and ready to go in minutes. When you are always on the go these are great meals to help keep you healthy. You can check them out at to find a location near you.

How do you deal with cravings for junk foods,
sweets and salty food?

Any flavor glutamine by Dymatize Nutrition, Rice cake with natural peanut butter, Greek Yogurt with a little bit of Stevia (All natural sugar substitute) sprinkled on top, Dymatize ISO 100 Vanilla Protein blended with fresh strawberries, MHP protein pudding Chocolate and Vanilla, Sugar Free Desserts Delights Extra Gum any flavor :)

What are your top 3 favorite exercises?

Anything Upper body but if I had to pick...Dumbbell shoulder Press, Tricep dips, and any type of bicep curls!

How much rest do you take between sets?

45 - 60 seconds (off season)
20 - 30 seconds (contest prep)

Do you listen to music while you train?

Of course! Music really helps keep me focused on what I am doing and not what is going on around me. I love all kinds of music! Anything Chevelle, Techno, Dubstep, Rock, Alternative, 90's but I think old school rap is what really gets me going. Right now the top 10 songs on my playlist are:

  • It's Like That (Techno Remix) ~ Run D.M.C Dance Remix
  • Shake A Lil Something ~ 2 Live Crew
  • Wanna Be a Baller ~ Lil Troy
  • We Found Love ~ Rihanna & Calvin Harris
  • We Run The Night ~ Havana Brown
  • Rack City ~ Tyga
  • A Milli ~ Lil Wayne
  • First Of The Year ~ Skrillex
  • Sail ~ Awolnation
  • Get Buck In Here ~ DJ Felli Fel

What is your training routine like?

Some weeks I will stay on this schedule and other weeks I will train different body parts together. As long as I am throwing something new into the mix it helps to keep my body guessing and its not so "routine". I always try to incorporate 20-30 minutes of cardio 3-4 times a week when I am off-season. During contest prep it is more like 30-45 minutes of Cardio each morning before breakfast depending on what my body looks like. As far as a set scheme I do different stuff in the gym each time but some weeks this is what the different exercises in my schedule might look like: Haley Davis Workout Routine

Do you set short and long term goals?

Right now my short-term goals are to learn more about my body, stay healthy, prevent further injury and discover more things that I am passionate about. In the long run my goals are to achieve my pro card, appear in a worldwide fitness magazine, and most importantly live happily and continue to inspire others to live a healthy and happy life style.

What are you most proud of?

I have been working out since August of 2010. I am most proud of the transformation of my body and how far I have come in a little over a year. I am proud to have inspired even one person or change one persons life in a positive way. I competed in my first ever NPC bikini show in June 2011 The Lonestar Classic, I won my class and overall. I then competed in August at the NPC Europa Super Show and took second in my class qualifying me for nationals. This year in 2012 I am preparing for my third show (my national debut) at Jr. Nationals in Chicago, Illinois. I am a Dymatize Nutrition sponsored athlete, Lecheek Nutrition sponsored Athlete and My Fit Foods sponsored athlete. After achieving so much in so little time, the real accomplishment for me is getting on the stage having FUN and knowing I gave it 100%.

Have you had any obstacles or setbacks towards achieving your goal physique?

My first few weeks of working out I made a crucial mistake of squatting with the wrong form. I ended up tearing a muscle and causing scar tissue to hit a major nerve. I have spent thousands on chiropractor appointments and to this day I still have severe lower back pain in the same spot. I have to go around certain exercises that are compressing or put stress on the lower back. Although I am thankful I have managed to build the amount of muscle that I have with a terrible injury, if I could go back and ask more questions about proper form I definitely would. I cannot stress how important it is to have the knowledge of the right and wrong way to lift. Never be embarrassed to ask questions and never assume you are doing something right without a professional opinion. KNOWLEDGE is KEY!!

How do you measure your progress?

My weight fluctuates (within a few pounds) so much I rarely EVER look at the scale. I track my progress several different ways, by how I look like in the mirror, in pictures or training videos on my phone. The most important way I track my progress is by how I feel. No matter how many people tell you what to do, what supplements to take or how to train, the only person that knows your body is YOU.

Who are your favorite, athletes or fitness models?

When I very first decided to change my body I loved the look of WWE Diva Brooke Adams. I am thankful that Brooke inspired me to get in shape. I am also motivated by many other athletes including: Nathalia Melo, Juliana Daniell, Nicole Wilkins, Sheilahe Brown, Jamie Eason, Dana Linn Bailey, Larissa Reis, Shannon O'shea, Michele Levesque, Heather Nappi, and Amanda Latona. Even people who are not athletes or models, I am inspired by any person who has the will power and courage to live a healthy life style and make a change.

What supplements would you use/recommend if any?

Lecheek Nutrition- SpeedXtreme Pre Work Out (Rasberry Lemonade)

Dymatize- ISO 100 (Chocolate, Vanilla or Berry) and Dymatize Elite Gourmet (Chocolate, Vanilla)

Dymatize- Glutamine (Blueberry, Lemonade, Orange or Fruit Punch)

Dymatize- Super Multi Vitamin

Fish Oil and Flax Seed Oil

Vitamin C

What tips would you give to any woman wanting to get a feminine, CutandJacked physique like yours?

To get a "CutandJacked" body my advice would really depend on the individuals goals. I believe as long as you exercise 4-5 days a week (plus cardio), have a clean diet and get plenty of sleep eventually you will see results.

******Train Hard, Eat Clean, and Most Importantly be PERSISTANT******

If you get up and try you have done far more than the person who is still sitting down. I would have 4 tips for anyone rather it be a competitor or an every day person...

1.) Do not wait on success to come to you, get out there and get it!

2.) Always surround yourself around positive people and people who truly want to see you succeed.

3.) Keep in mind that God will never give you something more than you can handle.

4.) You will always miss 100% of the chances that you do not take. Take a chance, have patience, and never settle for anything less than your dreams!!

Haley Davis

Year of birth:1988 Weight: 120-125 lbs. Height: 5'5

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