Posted 07 October 2011 by Interview:

IFBB Pro Summer Bernard

What sparked your interest in training
when/how did you start?

Growing up I always had a very active childhood, riding my horses, school sports and growing up on the beach. When I moved to the city (Perth Western Australia) and started working full time, physical activity was non-existent and the joys of being young and partying took over. After a few years it got very tiresome and I was very unhappy with my body on the outside and inside! I joined a gym and I was hooked, I changed my career to become a personal trainer and pass on knowledge to others and I can say it completely changed my direction in life. I became more determined than ever to achieve everything I wanted and competing just seemed like the next step for me. I would not have my life any other way!

Have you ever been a cardio bunny and avoided the free-weight section?

From day one I was into the weights! Mind you I used to do an hour of cardio before hand followed by half hour weights (we all have to start from somewhere lol) I had no idea what I was doing but that never stopped me! I do understand the importance and balance that you need between both and it is imperative in this sport if you want to achieve the best results.

How long do you spend in the gym during
a typical workout?

No more than an hour and a half but it can sometimes vary whether
I have a training partner or not.

Do you listen to music whilst you train?
If so what’s on your playlist right now?

Do I ever! I listen to music loud on the way to the gym, whilst training (especially cardio) and listen to it loud on the way home. I am very passionate about music and it gives me a massive boost when I train. I have two styles of music that I love - Punk (usually when I am weight training) and Techno (the ultimate for cardio :)

What are you most proud of?

I would be most proud of achieving all that I have so far and where I am in my life, I set out with a dream and it came true. I worked as hard as I could, I lived and breathed my dream and I achieved it. I was awarded my Pro Card at the FitX Sports Festival in March 2011 and now another dream will begin on the Pro Circuit with many amazing athletes :) I am also extremely proud of the girls that I have helped to achieve their goals and getting up on stage, the best thing about this sport is inspiring others and passing on your knowledge. I am so very fortunate to have the best girls that listen to me 100% and give it everything than have, they bring me so much happiness!

What’s the longest break you’ve had from training?

Break? LOL... The longest would have been 7 weeks off from upper body training after surgery.. But I was on the bike 2 days after and back in the gym training legs 3 times a week the following week.. Does that count?

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

I would honestly have to say no, it has been smooth sailing for me and every month, year I have had consistent gains. Fingers crossed it stays that way

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

Stay focused, have goals and NO EXCUSES!!.... Pretty much just harden up!

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

Ahhhhh... CHEAT MEALS! No way in the world could I diet all year round without it. Some people don’t believe in it and that's fine, mentally I feel better with them and they have never been a set back in my condition when it comes to show day so I will keep them.

Who are your favourite, athletes or fitness models?

Larissa Reis and Ava Cowan both have incredible physiques. I love watching Larissa's training videos and I cannot wait to be behind stage with her. I will be absolute star struck!

What types of cardio have worked best for you?

I like to mix it up with either intervals, track or long walks. I listen to my body, especially when I am at the depleted stage.

What is your training routine like?

I always train my weights the same, split routine, heavy, reps vary depending what phase I am in.  At the moment I am doing a split of;

1. Shoulders
2. Quads and Calves
3. Abs
4. Back
5. Hamstrings, glutes and calves
6. Arms

Cardio varies depending how I feel about my body and what stage I am
in with my contest preparation

What does your diet consist of?

Lots of clean, unprocessed foods:
Fish, Chicken, Lean Red Meat, Egg whites
Rice, Oats, Potato
Fresh fruit and vegetables
Nuts, Avacado and Flaxseed oil

What supplements would you use/recommend if any?

I am a supplement junkie, after managing a chain of supplements store to now be working for an Australian Supplement Company I understand the importance and have at first hand seen the results it has made to my body. I work for a company called International Protein and I 100% stick by all of the products and they make up a major part of my nutrition.

I take the Synergy 5 (multi-stage release protein) with breakfast,
before training and before bed.
N.O. Ignition caffeine free pre workout before training
Amino Recovery during training
Amino Charged WPI immediately after training.

What 3 tips would you give to any woman wanting to get a feminine, CutandJacked physique like yours?

Have discipline, be prepared and remember if it's worth having its never going to be easy!

Height 5ft 2in, Weight :Off Season 60kg On Stage 57kg

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