Donna Randell's Home Made Figure, June 2011

Occupation:  Suzuki Motorcycle Dealer in Dargaville                  
Age: 39   

Family:Married to Nigel Randell for 20 years and have 2 sons Regan 16 and Cameron 14

Height:167cm               Contest Weight: 54kg-55kg    
Off season Weight:62kg-63kg  

Have you always been into fitness and exercise? What did you do before bodybuilding?

I have always been keen on fitness and first joined the gym when I left school. Then I got married and kids came along and the gym went out the window for quite a few years.

After my second son was born I started going to aerobic classes and then became an instructor. I did this for about 3 years and then decided that it was time to go back to the gym.

What inspired you to take up bodybuilding in the first place?

I always wanted to give bodybuilding a go when I was young, but back then they didn't have figure classes, only physique. I was told I could never build enough muscle to compete.

When I went down to Auckland to do the 1^st part of my aerobics instructor course, Tom Terry was also doing the 1^st part of his personal training. He came up to me during a practical session in the gym and told me I would do well in body building - well I just laughed at him! Thought it was a hell of a joke.

2002 I found training for my 1^st competition, being talked into it by a few girls that were competing that year & had done really well. I made a promise to Nigel that I would only do one hahahah we were both hooked after my 1^st one.  

How many years have you been competing? Your achievements?.
I can't believe it but it's been 9-10 years! Time flies when everday is jam packed and then you have to find time to train!

My achievements:

2002: Manukau Counties Novice Figure Tall 2^nd & North Harbour Champs Novice Figure Tall 1^st.
2003: Wellington Champs Figure Tall 2^nd
2003 Manukau Counties Shape 3^rd  & NABBA National Novice Figure Tall 2^nd.
2005: NZFBB CNI's Novice Figure Tall 1^st, 2005 NZFBB Nationals Novice Figure Tall 1^st.
2006: NZFBB CNI's Open Figure Tall 1^st, 2006 NZFBB Nationals 3^rd.
2007: NZFBB CNI's and NZFBB National open figure tall both 3^rd
2009:  NZFBB CNI's open figure tall 1^st and overall figure champion & NZFBB Nationals 3^rd.
2010: NABBA Counties Manukau Classic's Senior Figure 35+ 1^st (out of 3)
2010: Central North Island Champs (run privately by Kaye O'neill and Daryl Schumaker) Senior Figure 35+ 1^st  (out of 5) and selected to join the NZ team to compete in the Country of Origins in Sydney on the 23 & 24^th of October 2010 (run by Paul and Carol Graham IFBB)
2010: NABBA Nationals Senior Figure 35+ 2^nd (out of 7)  Country of Origins Sydney open Figure Tall 3^rd

What's been your proudest moment in your contest career so far?
Winning the overall figure at the CNI's 2009

I never like to go over 63kg unless it's all muscle then that's ok! I more keep an eye on my body fat rather than my weight - if I look frumpy then that's not good! time to clean up the food.

I keep my diet clean 6 days of the week most of the time but I do tend to slip up here and there (that's the beauty of the off season) 1 day of the week I'm very relaxed about my food and food choices.

I weight train 5 days a week and I do a morning cardio most days just to keep my fitness up, but never very intense.

I think off season can be just as hard at times as you still have to get the food/training right to achieve your goals for your next competition.

What areas of your figure are you working on this year.

Legs - dam it!!!!!! I hate working out legs but I have to make an extra effort this year to build them up.

How are you working it ie do you train them more than once a week, more reps or less reps.
I've only been training them once a week. I alternate the reps, sometimes I do heavy weights with reps from 8-10 then I drop the weight and work reps of 15.

I LOVE training shoulders, but I pretty much stick to the basics.

Arnold presses
Front and side lateral raises - I love to do these together in one movement and really slowly - feel the burn grrrrrrrrrrr
Seated d/b rear raises
Finish with front bar bell shoulder press - 21's are great at the end of a workout.
Usually my shoulders ache so much I just don't know where to put my arms to ease the ache lol

Can you give a sample week in your training? Just basic sets and reps.

 

What changes in your diet and supplements are you incorporating to achieve your changes? This year I'm being sponsored by Topmark Nutrition so I have been really enjoying some new products. I used to only use 100% whey protein and now I'm using a variety of  Optimum Nutrition's gold standard  proteins. ON Premium hydrowhey for post training, 100% whey for just a morning or afternoon protein hit and also so the casein for a slow realease of protein through the night.

What is your typical off season diet and cardio

Cardio is done every morning at around 5.30am for around 30-45mins, depends on my mood.

Mon - Fri

Breakfast: pre weight training meal, I love optimum nutrition 100%whey BANANA protein powder mixed in after cooking it.

Post training: I always have optimum premium hydrowhey.

10am: I will either have a shake with fruit or chicken & veggies

Lunch: tuna, veggies &kumara

3pm: protein shake made into a fruit smoothie or another breakfast (great on a cold day)

Dinner: chicken & veggies - steak 2x per week or fish sometimes

8pm: casein protein shake mixed in with rhubarb - yummy!

How do you cope mentally looking at yourself looking abit more ‘fuller' than your usual contest condition.

It's always hard to get your head around having to put a bit of body fat on after competing. It would be lovely to be able to maintain that look but as we all know it's not possible. For me I would never make any changes in regards to putting muscle on if I stayed that way, not to mention that it's not a good look to the normal public eye either. It does affect me mentally for around 3 weeks, wanting to eat everything in sight but not put weight on - hello not possible lol. I pull the reigns in after I've got it out of my system and start to eat good quality food instead.


   
Donna still looks lean in the off season thanks to her consistant morning cardio.

You train at home in your own gym, do you find it easier or harder to get motivated to train. 

I love training at home!!!! The main reason is that I can train anytime I want without having to get changed into any special gear (I could train in my P.J's & training shoes if I want and no one care's) I'm more motivated because I have focus on what I want to achieve and I don't have interruptions during training by other people that are there at the gym for social reasons, or wanting to use whatever  equipment that I'm using.

However it is hard in another aspect as if I had someone that is just as motivated as I am, I'm sure I could push myself a lot harder on the days that I'm not mentally focused.

Do you train with Nigel all the time? And how does that help with getting more from your training.
Actually we never train together. Not because we don't want to , it's just that I'm too busy with getting dinner ready or doing things for the kids around the time he trains after work. Sad really as I think that it would benefit us both in regards to getting that one more rep!

How many treat meals do you give yourself off season?  What do you indulge in?!

I try to keep this to once a week - but it  can extent to two odd weeks!  Weekends are really busy this time of year and we get asked out a lot when our friends know I'm not in competition mode. I think they make up for lost time and I enjoy it. They still ask us out when I'm dieting as they understand what I'm trying to achieve.

I do like to indulge in a bit of red wine and a few nibbles mostly humus and crackers if there are nibbles. If we go out for dinner I love a large steak with veggies with garlic bread and of course chocolate mud cake.

 I love to bake so if we don't go out anywhere on the weekend we usually have eggs on toast and one of my home made muffins with ice cream.

   
Nabba Counties 2010

You're a Mum to teenage boys, do they live at home? how did you work around your family, business and you have a supportive network so that you could do everything!

Yes they do live at home, they are 16 and 14 and I love them to bits. It's really hard when I'm dieting as every year the competitions are during the same time that the soccer season is on! So it's hard to juggle 2x soccer trainings per week  and games on the weekend that involve travelling away, as well as running the Suzuki business, nutrition consulting from home and the house etc.

I only miss a soccer game of the boy's if I'm competing the same weekend - otherwise I'm there on the side line every other time.

I manage to do everything myself as I like to run a tight ship! I'm very fussy in the home and if I had a house keeper I would clean before they came (so what's the point lol) I'm very much a planner and love to know what when and how way before the normal person which is useful but can drive people crazy.

I do have a lot of friends and family that have been supportive with the kids as usually they have a 3 day soccer tournament out of town every time I compete at the CNI's that Kaye and Daryl run in Tauranga and they help me by looking after them that weekend and transporting them to the away games.

Have you had a role model who's inspired you?

I actually don't have a role model in particular as anyone that looks better than me inspires me and motivates me all the more.

What's your ultimate goal in Bodybuilding?

Just to be the best I can and travel overseas and represent NZ. I think everyone would love to be pro but I have to be realistic to the fact that I have a family and it costs a lot of money and time to do that.

My other goal is to represent my sponsor Topmark Nutrition to the best of my ability and make sure I put in 100% to get results for them and myself personally.

What advice would you give to women who want to compete?

I'm really stuck on this question as I only have advice for those that are married with a family!

Knowing that the diet not only effects you, it also effects the family when you aren't in a good mood and very snappy.

Always make time for husband and children and support them in their interests as much as they support you because if this becomes a permanent thing in your life you need a really strong relationship with those who live with you.

I'm lucky as my husband is into it just as much as I am and my kids - well they have to put up with me, but they are also proud of me at the same time.