International Figure; Rosa-Maria Romero, Feb 11

Australian Figure Pro Rosa-Maria Romero has lived (and still living) an action packed life. Beginning with her early career as a flamenco dance teacher, she then turned her hand to becoming an aerobics instructor which progressed into a role as one of the instructors on the iconic 'Aerobics Oz Style' on Australian television in 1995.

The path to the international figure stage began for Rosa when she took up weight training after the birth of her sons in 2003. Within 3 years of training and competing in competitive bodybuilding she had won 3 National Titles and placed 4th at the World Championships, enabling her to apply for her Pro card. And the rest they is history!

But being a Pro figure competitor is not Rosa's only profession. She also manages to work full time as an international flight attendant and her most important role of Mum to her 2 boys.

Rosa did have thoughts about retiring from the Pro circuit at the end of 2010 but her recent invite to the prestigious Arnold Classic was just too much of an exciting offer to give up. So Rosa got all revved up and has been working hard during her pre contest in anticipation of her contest in March.

Travelling and dieting might not be ideal for most people but for Rosa its second nature, so we thought we'd catch up with Rosa to see how she copes with being an international travelling figure and how her preprations are going.

You can find out more about Rosa at her website: www.fitrose.com

1. Firstly congrats on your invitation to compete at the Arnold Classic. How are your preparations going and are you happy with how you’re looking so far.

Hi Lisa, hi everyone! Thank you! I am absolutely thrilled to have been invited to the Arnold Classic Figure International for the second consecutive year. Being the most prestigious event for Professional IFBB athletes, I am honored to say the least. To date it has been one of the biggest highlights of my career. A dream of mine since day one and I am fortunate enough to be part of it once again. I am looking forward to sharing the stage with some of my closest friends in the industry.

Preparation is going really well. I actually had 7 weeks off training after the Olympia over the Christmas period, just got back from Thailand too and it has done wonders for my physique. 2010 was a crazy year, completely chocker block full, so a break was definitely on the cards.

Having qualified for the Olympia after I placed 3rd in Phoenix at the start of the year, I was also one of the top 19 athletes from around the world invited to compete at the Arnold Classic Figure International. I then went on to prep for the NZ Pro, California Pro and lastly the Olympia. I had planned to retire after the Olympia but obviously I was not quite done!

2. What areas of your figure have you been fine-tuning and how have you gone about doing that? Unlike other preps, I have gone back to heavy training for this show and I am really enjoying it. I have kept my repetitions low between 6 & 8 and heavy, a lot of isolated, slow and controlled movements. My muscles are nice and full and I believe it’s the best I’ve looked. 4 weeks out I will introduce high repetitions and also plyometrics/sprints at the local track and field club. At 5 weeks out, I am definitely tighter and fuller. Over the next few weeks my body will once again transform into a more streamlined physique as I increase the tempo and intensity of my workouts.

3. When did you start your dieting and how does your off season diet different to contest diet?
I started prepping for the Arnold 14 weeks out. I normally prepare anywhere from 8 to 12 so I have given myself a little extra time for this show. My diet is about 80% clean in the 'off season' to ensure I stay in shape all year round. My food intake changes consistently depending on my schedule or weather I am competing but generally I will eat anywhere between 30 & 45 grams of protein with every meal such as red meat, chicken, fish, cottage cheese and whey protein.I normally have four starchy carbohydrate meals per day such as basmati rice, brown rice, sweet potato or kumara, whole meal pasta & tortilla wraps.

Being an International Flight Attendant, I am sometimes required to work through the night and the flight may be as long as 14 hours! In these circumstances I will always pack an extra carbohydrate meal or two to ensure I have the energy to perform the work.

Fibrous carbohydrates are consumed with almost every meal and these include broccoli, green beans, spinach leaves, celery and asparagus. If I am ever hungry after a meal, I will add another cup of fibrous carbohydrates to satisfy!

I simply can't get enough of my greens :)

When eating a low calorie diet it is very important to keep up your essential fats. Fats and oils are a concentrated source of energy and are necessary for good health and fitness. Without fat, vital organs will lack cushion, nails may become brittle, you could even start to loose your hair, or at the very least sheen and lusture. To avoid this from happening I will often add some avocado, udos oil, flaxseeds/flaxseed oil to my diet.

To avoid cravings and sugar intake I will always eat anywhere between two & four hours. My meals are small and spread throughout the day. I may add one or two protein shakes if I am on the run but I try to stay away from protein bars. I believe there is no better fix than a well balanced and nutritious diet so plan your day ahead, pack all meals then you won't find yourself binging on the unnecessary!

4. Do you have an off-season weight you try to keep to? How do you keep yourself within your off season weight, by scales or by look? I tend to float around the 57kg mark in the off-season and compete on 52kg. I weigh myself from time to time but I manage my progress by taking weekly photographs and comparing them every couple weeks. To be honest I don’t like scales. I never weigh my food either. They drive me nuts!

5. Bodybuilding is all about routine but your work as an international flight attendant must throw this out the window. How do you manage eating and training while you’re working and travelling?

Not one day is the same so I tend to ‘go with the flow’. I have no set routine with regards to my training as it all depends on my schedule. I will train anywhere from 6am to 7pm. I also admit I have been seen at the gym at 2am whilst in Los Angeles. Because I am traveling the world, my body clock is all over the place so sticking to a routine is quite difficult. I have learnt to adapt and overcome, and as I tell my clients ‘There is always a way’. I am also a mother of two young boys so they come first in my life.

I always pack my own food and very rarely eat airline food. It has way too much sodium. It’s not hard at all but one needs to be organized. There is definitely a little extra work involved for me whilst getting ready for a show, but I enjoy what I do and it has become a huge part of my life. I have been flying and competing since day one so nothing is different. I just get the job done.

6. How many weights and cardio sessions (how long are your cardio sessions and what do you do) would you do each week during pre contest. Are you ever faced with being in a city without access to a gym? How do you compromise? Does it stress you if you don’t get to workout?

I train anywhere between 4 - 6 days per week. My workouts consist of a 30-50 minutes cardio session and one - two body part weights workout. My programs change consistently to ensure I am always challenged and closer to show time, I incorporate track workouts & plyometrics into my routine to help create a more streamlined Figure Physique. I have a commercial stepper at home which I use every day. I love doing cardio first thing in the morning whilst the boys are still asleep so I’m generally up before daylight. Most of the hotels I stay at have really good gyms however, if I am due to train a big muscle group, I’ll normally venture out to a gym that is more equipped. I do plan ahead with my workouts though and if I am going to be away for 4 or 5 days, I’ll make sure I train legs the day I am leaving Sydney as it is much easier to train back or shoulders when traveling. No, I don’t stress out. Either way I get the job done and move on. No point dwelling and complaining. It’s important to enjoy the journey. Our bodies don’t like stress either!

Paul McSweeney pics

7. Do you take a special cooler bag when you’re working on the plane and while overseas? What are some of the essentials food and supplements you always keep in it?

Yes I do! Tuna, rice cakes, almonds and three to five meals of chicken, rice and veggies live in my cooler bag J Supplements include BCAA, whey protein, glutamine, L-Carnitine, Antioxidant, multi & ZMA.

8. How do you manage to eat clean while overseas? Do you have your own kitchen you cook in and do you allow yourself to indulge in the local food culture while you’re there ie sauces, carbs etc.

It is honestly very easy. One just needs patience! Any good cook can prepare steamed chicken/fish, rice and veggies. I travel a lot to Asia so a good option is the Hainanese chicken and rice, a classic Singaporean dish of delicately poached chicken infused with ginger with rice cooked in chicken stock served with and fresh ginger, chilli and kecap manis sauces.

Because I have been flying for 12 years, I do have some favorite restaurants around the world and the chefs know me well. It’s not as difficult as people think. You just need to be creative and have patience when communicating with someone from another country. I have found people to be very helpful and will do their best to accommodate your requests.

9. In your early years as a novice competitor, did you get stressed about your contest preparation? What advice would you give to novices now on how to cope with all the issues that go with contest preparation?

I do remember there was a little more pressure when I was competing as an armature. Pro Cards were so hard to obtain so it was vital to place high at every show. The amature ranks are very competitive because most competitors are striving to obtain their Pro Cards.

I think it’s every girls dream to compete on the Pro Figure stage and make it to the ‘O’. Back in 2003, it was extremely hard to turn Pro. I had to place top 6 at the worlds in order to fulfill my dream. I was fortunate to place 4^th and it was one of the most amazing moments of my life.

10. What do you think are some of the common mistakes athletes make that prevents them from achieving peak condition?

Listening to too many people! Everyone seems to be an expert when it comes to bodybuilding lol I have learnt to utilize methods of training/dieting that work for ME and my LIFESTYLE. Find what works for you and stick with it. I also think amateurs tend to swap federations and do show after show? Why? Set yourself some goals, be realistic and look at the big picture. Don’t burn yourself out too soon. Where do you see yourself in 5 years time? Work towards making that happen. Step by step…it will happen if you believe in yourself and stick to your plan.

11. What tips would you give to the figure girls about stage presence and getting noticed stage.

Anyone that knows me well will tell you that I am a huge fan of immaculate stage presentation, always have been. Make up, bikini, shoes, nails, posing – all need to be polished. I have always used a professional make up artist, even as an amateur. Tan needs to be very dark, even and use one that does not run on stage. Remember, stage lights are powerful and intense. You will get hot up there. Figure girls need to look like dolls, perfect from head to toe! It’s all part of the fun. My advice is to have all your homework done two weeks out of the show, so you can spend the final days enjoying your prep, focusing on the final touches that will make a huge difference to your overall presentation come competition day.

12. You’ve been competing for such a long time, what keeps you motivated to keep on competing?

Being a Virgo I am such a perfectionist, and I strive to improve every time I step out on stage. Having a competitive nature also adds fuel to my training. I have always aimed high so I’ll work hard to ensure there are no disappointments along the way!

My boys Dylan and Jaime have been my main motivation since I first embarked on this journey. I hope one day they can look back and learn from the experience they have shared with me. My boys have seen me work hard and know that nothing comes easily in this world. I have taught them that anything is possible if you put your heart and mind to it.

13. What would be your ultimate goal in your Pro Figure career?
Olympia and Arnold, which I have been blessed to achieve. Placing top 10 at the Arnold in 2010 was a dream come true. I can honestly say that I am completely satisfied with everything I have achieved to date and look forward to continuing the journey and inspiring many women from around the world to peruse their dreams and aspirations. .

Rosa's IFBB Pro Figure Achievements

2010
Phoenix Pro 3rd
Arnold Classic Ms Figure International 10th in the world professional Figure
New Zealand Pro 2nd
Figure Olympia 16th
California Pro 8th

2009
Kentucky Pro 8th
Ft Lauderdale Pro 7th
Houston Pro 8th
California Pro 5th

2008
Sacramento Pro 9th
Tournament of Champions 6th Atlantic City Pro 16th
Europa Pro 18th
Pittsburgh Pro 14th

2007
Sacramento Pro 11th Jan Tana Pro 16th
California Pro 15th
Colorado Pro 16th
Pittsburgh Pro 19th

Amateur Figure
2006
IFBB Australian Titles 1st & Overall Champion
IFBB Mixed Pairs Australian Titles 1st
IFBB World Championships 4th

2005IFBB Australian Titles 1st & Overall ChampionIFBB NSW Titles 1st

2004 IFBB Australasian Titles 2nd
2003 IFBB Australian Titles 2nd
IFBB NSW Titles 1st WNSO/ANB Australian Titles 1st

International Figure; Rosa-Maria Romero, Feb 11

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