The competition is heating up! To train, rest, eat, and recover for one of the world’s largest fitness events, you have to be totally keyed in on every front. And March 3 to 6, these women—along with many other greats—are bringing that precision to the stage. Here’s an insider’s peek into what it takes to prep for and perform at the Arnold.
2 of 7
per bernal
INDIA PAULINO
BIKINI PRO In her gym bag: Two pairs of headphones, iPhone, Apple watch, BSN Amino-X, water, resistance bands, makeup, weight belt, wraps, boxing gloves New this year: I’m incorporating different martial arts for cardio. I love the sport and am excited to be getting back into it. I stay pretty close to stage weight, so I don’t do much cardio. For me, martial arts are a fun way to sweat and get a good workout. Preshow pump: Backstage I listen to the same playlist I use for my training. It reminds me of the ups and downs of my prep and never fails to make me smile, so I can go out and kill it onstage!
3 of 7
per bernal
GENNIFER STROBO
FIGURE PRO Meal-prep secrets: I will have a few more off-plan meals in the month after a show, but I like to stay in shape year-round. My body looks its best when I get in more calories, so cutting food is not always the solution. Approaching a show, the best thing to do is focus on what that can do for you. Advice for first-time competitors: First and foremost trust your coach. You’ve selected this person to take you to where you want to go. You will have so many people “offer” you advice and tell you what they think, but remember the coach knows best and has a plan for you. Preshow pump: I play the Rocky theme song in my head. It’s powerful and so motivating— I feel like I can overcome anything! New this year: I’m resting more. If my body is feeling sluggish, I’ll take an extra rest day.
4 of 7
per bernal
OKSANA GRISHINA
FITNESS PRO Meal-prep secrets: When you seriously prepare, there are no secrets: just protein, carbs, fat in different combos as you approach the show. My favorite foods are whatever gives the results I want. In her gym bag: I do two different workouts (acrobatics and weight training), so I’ll have a weight belt, knee and elbow pads, wraps for my ankles and wrists, pointe shoes, tap shoes, CD player for my music, pale yellow rock rosin, and my SAN supplements.
5 of 7
per bernal
BETHANY WAGNER
FITNESS PRO Meal-prep secrets: I keep a well- balanced diet. I never completely take out the carbs or fats.Advice for first- time competitors: Be patient. Body- building is a marathon, not a sprint. Ask a lot of questions and do your own research.New this year: I’m incorporating Glucofuse [from Gaspari Nutrition] into my post-workout shake. It also has calcium, potassium, magnesium, and sodium to help avoid cramping and increase hydration.
6 of 7
per bernal
LATORYA WATTS
FIGURE PRO Meal-prep secrets: I experiment with different herbs, spices, and marinades when I’m prepping my meals, which helps me stay on track. Preshow pump: I use the time before I hit the stage to quiet my mind and visualize myself out there. Then I’m pumped and in my zone. Advice for first- time competitors: Be in a positive place, both physically and mentally. This sport takes dedication and patience, so it can help to contact someone who is experienced, whether that’s a coach or another competitor. Enjoy the process and have fun!
7 of 7
per bernal
ANDREA CALHOUN
FIGURE PRO In her gym bag: Two sets of head- phones (I like to have an extra set), gum, body spray, and two pairs of shoes.New this year: I bumped up my macros for the Arnold to add a little up top—at 4’11” the other beautiful women tower over me, so I have to stand out somehow!Body-part focus: This past off-season I focused on rounding out my shoulders, but I’m also trying to keep my legs from getting too wide or thick so I stay in symmetry.
The competition is heating up! To train, rest, eat, and recover for one of the world’s largest fitness events, you have to be totally keyed in on every front. And March 3 to 6, these women—along with many other greats—are bringing that precision to the stage. Here’s an insider’s peek into what it takes to prep for and perform at the Arnold.
INDIA PAULINO
BIKINI PRO
In her gym bag: Two pairs of headphones, iPhone, Apple watch, BSN Amino-X, water, resistance bands, makeup, weight belt, wraps, boxing gloves
New this year: I’m incorporating different martial arts for cardio. I love the sport and am excited to be getting back into it. I stay pretty close to stage weight, so I don’t do much cardio. For me, martial arts are a fun way to sweat and get a good workout.
Preshow pump: Backstage I listen to the same playlist I use for my training. It reminds me of the ups and downs of my prep and never fails to make me smile, so I can go out and kill it onstage!
GENNIFER STROBO
FIGURE PRO
Meal-prep secrets: I will have a few more off-plan meals in the month after a show, but I like to stay in shape year-round. My body looks its best when I get in more calories, so cutting food is not always the solution. Approaching a show, the best thing to do is focus on what that can do for you.
Advice for first-time competitors:First and foremost trust your coach. You’ve selected this person to take you to where you want to go. You will have so many people “offer” you advice and tell you what they think, but remember the coach knows best and has a plan for you.
Preshow pump:I play the Rocky theme song in my head. It’s powerful and so motivating— I feel like I can overcome anything!
New this year:I’m resting more. If my body is feeling sluggish, I’ll take an extra rest day.
OKSANA GRISHINA
FITNESS PRO
Meal-prep secrets: When you seriously prepare, there are no secrets: just protein, carbs, fat in different combos as you approach the show. My favorite foods are whatever gives the results I want.
In her gym bag: I do two different workouts (acrobatics and weight training), so I’ll have a weight belt, knee and elbow pads, wraps for my ankles and wrists, pointe shoes, tap shoes, CD player for my music, pale yellow rock rosin, and my SAN supplements.
BETHANY WAGNER
FITNESS PRO
Meal-prep secrets: I keep a well- balanced diet. I never completely take out the carbs or fats.
Advice for first- time competitors: Be patient. Body- building is a marathon, not a sprint. Ask a lot of questions and do your own research.
New this year: I’m incorporating Glucofuse [from Gaspari Nutrition] into my post-workout shake. It also has calcium, potassium, magnesium, and sodium to help avoid cramping and increase hydration.
LATORYA WATTS
FIGURE PRO
Meal-prep secrets: I experiment with different herbs, spices, and marinades when I’m prepping my meals, which helps me stay on track.
Preshow pump:I use the time before I hit the stage to quiet my mind and visualize myself out there. Then I’m pumped and in my zone.
Advice for first- time competitors: Be in a positive place, both physically and mentally. This sport takes dedication and patience, so it can help to contact someone who is experienced, whether that’s a coach or another competitor. Enjoy the process and have fun!
ANDREA CALHOUN
FIGURE PRO
In her gym bag: Two sets of head- phones (I like to have an extra set), gum, body spray, and two pairs of shoes.
New this year: I bumped up my macros for the Arnold to add a little up top—at 4’11” the other beautiful women tower over me, so I have to stand out somehow!
Body-part focus: This past off-season I focused on rounding out my shoulders, but I’m also trying to keep my legs from getting too wide or thick so I stay in symmetry.
