Posted 24 December 2011 by Interview:

IFBB Pro Natalie Waples

Height: 5'7 Weight: On season 120 lbs, Off Season 130 lbs

How and when did you start training?

I started weight training as part of my varsity cheerleading squad regime in the first year of university. We were required to train with weights at least 3 days a week.

What mistakes did you make as a newbie?

I used to do a lot of cardio because I loved being outside (ran the Ottawa Canal almost every day), which was not really conducive to muscle building. I know better now and just do enough for maintenance and good cardiovascular health (30 minutes, 4 times a week in the off season).

We know consistency is key, what tips would
you give to anyone struggling to stay consistent?

Scheduling workouts into your calendar just as you would a dentist or doctor’s appointment is key. This way you don't miss them and you make them up if needs be!

Do you listen to music whilst in the training?

Definitely during cardio because I like the tempo/beat, so a lot of techno, house and hip hop. For weights I usually listen to something heavier like Incubus, Korn or NIN.

What do you think about when you have
to dig deep and push out that last rep?

I repeat to myself "this is easy"... it works every time!

Free weights vs. machines what do you feel are the pros and cons of both and which do you prefer?

I really only use machines for some back and leg exercises, but otherwise mostly free-weights. Pros to machines is that they guide you through the movement which can ensure great form, however you also don't need to rely on all the stabilizing musculature so I find myself more physically taxed after a free weight workout. Favourite machine exercise is the leg extension and favourite free weight exercise is dumbbell-walking lunges.

What are you most proud of?

With respect to the 'fitness' industry I would have to say winning my IFBB pro card and basically turning my competing into a second career. I never expected any of this, so it has been a wonderful opportunity and I am so thankful to be part of this industry. Outside of the gym I would have to say I am most proud of my mom. She runs her own newspaper and single handedly adopted two boys (brothers) who have been part of our family for 4 years now, she is an amazing, hard working woman.

Do you lean year round?

I only fluctuate about 10 pounds so I wouldn't consider that bulking. I usually diet for 8 - 10 weeks to get ready for a show so that I don't have to drop weight too quickly (as that really tears away muscle mass).

What types of cardio do you do?

I like to switch it up - elliptical, incline treadmill, bike sprints, step mill, depends on my mood.

What is your training routine like?

I do a 6 - day split right now which looks like this:

Day 1: Shoulders/abs/calves
Day 2: Back (wider grip exercises like pull ups, pull downs)
Day 3: Legs
Day 4: Chest/abs
Day 5: Arms/calves
Day 6: Back (mid back) and rear delts
Day 7: Rest

I hit shoulders and back twice a week with a different focus each workout as I am trying to create more density in these areas. I also go heavy on my arm workouts now because all the dieting from 2011 stripped some of my muscle off (before I only trained arms once every two weeks).

Sample leg workout:

Decline leg press (feet high and together) - 4 sets - 15, 15, 20, 20
Dumbbell stationary lunges - 4 sets - 15, 15, 20, 25 (per leg)
Smith Machine Hack Squat - 4 sets - 12, 15, 18, 20
Sissy Squats - 4 sets - 20, 20, 20, 20
Hamstring Curl on ball - 3 to 4 sets of 20 reps each
Lying Hip Raises (with Plate) - 3 to 4 sets of 20 reps each

What is your diet when trying to get in peak condition?

When I am prepping for a show my coach Tad Inoue normally has me eat 6 meals a day, drink at least a gallon of water, and stay away from anything in a 'bag or a box'. I stick to non-starchy veggies (peppers, green beans, asparagus, broccoli, cucumbers, spinach, romaine), lean proteins (egg whites, chicken, turkey, top sirloin, salmon), oats, sweet potatoes, extra virgin olive oil, black beans and unsalted nuts.

Who are your favourite athletes,
bodybuilders or fitness models?

Athlete - Gabrielle Reece. I absolutely love volleyball and used to coach Gabrielle's cousin for her Figure prep :-)

Bodybuilders - Ben Pakulski. We are both from Ontario, Canada, came up through the amateur ranks together, and he's as smart as he is great at bodybuilding (Not an easy combination to find).

Fitness Models - I'd have to say my friend and fellow IFBB figure pro Aleisha Hart. Aleisha and I met doing Hawaiian Tropic together back in 2000 (hold the laughter!!) and have been friends ever since. She is a beautiful model, wonderful friend and a great mom - love her!

What supplements do you use if any?

I rely on Nutrabolics for all my supplements I use their:
Isobolic (whey protein isolate)
Swollen (pre workout)
Anabolic Window (post workout)
Thermal XTC or Hemodrene for Her (fat burner)

In addition I also take Vitamin C with three meals a day and an additional multi-mineral.

What top 3 tips would you give to anyone wanting to get a feminine CutAndJacked physique?

1. No amount of training can undo a bad diet -- eat clean!
2. Set a goal for yourself, mark the calendar and get to work.
3. Hire a certified trainer if you need motivation.

Personal website:

Supplement Deals And Recommendations




The Complete Muscle Building E-Book


CutAndJacked Apparel

cutandjacked shirt 1.jpg

Want to grow your social media?

Purchase any item of our merch and get a free shoutout on our Instagram and Facebook stories.  Post a photo of you wearing your purchase and using hashtag #cutandjacked and tagging @cutandjacked