She worked out everyday for a year. She taught spin classes. She ran marathons. She had a library full of fitness and nutrition books. But her body told a different story. She wasn’t ripped. She wasn’t even close. And then something happened. Something
1. It takes a lot of courage to look in the mirror and admit you’re not in your best shape. When did you realize it?
I’ve always exercised for as long as I can remember and have always been active. Even when I was carrying extra weight, I was training for and running marathons. But I did notice the scale creeping up year after year, especially when I stopped the seasonal training for my marathons. I was still eating like I was in training. I would eat 20 miles worth of food and only run about 3-4 miles in a normal daily run. I probably gained 15 pounds within 2-3 months after my first marathon and was not able to lose it for years.
2. Your before and after pictures are remarkable. How’d you do it?
I’ve always wanted to have a healthy lifestyle, but I really didn’t know what I was doing wrong and why I could not lose the weight. I have more nutrition books and magazines than I can count and have tried a ton of diets, but I think all that information just confused me. It was when I hired a trainer (and nutritionist) that I realize what my mistakes were and my body finally started to change.
When I was getting close to finishing my training for my first show, I vowed that I would never let my weight get out of control again. I saw how my body was changing and as I became accustomed to my diet and workout, I realized that I could maintain a good part of my new lifestyle even after the competition was over.
3. What was the biggest change you had to make to get your extremely lean body?
That’s an easy question – DIET. Diet, diet and diet! Of course the training changed too – I am training much more intensely than I used to, but by far the biggest change was eating differently. I had to learn to measure and weigh my food; eating out at a restaurant was basically off limits during competition training (and even now I save restaurant outings for special occasions – I cook ALL of my food), absolutely no alcohol; my carbs were limited and were all unrefined carbohydrates like sweet potatoes, oatmeal and wheat bread, but those servings were all limited and carefully portioned. I was eating way too many carbohydrates before I learned how much I should really be eating.
4. Fitness competitions are all about big veins, tanning lotion, and stripper heels. Why did that appeal to you?
What kind of question is that? Big veins are sexy! Seriously though, I love the look of strong, muscular women. Not she-hulk type women, but women who have strong arms, muscular thighs, 6 pack abs are just awesome and figure competitions are the showcase for those type of women. I knew it would be a challenge for me to compete. Getting my eating habits under control was going to be the hardest part, but I wanted to try. When I found trainers that trained women for figure competitions, I trusted them and followed their plans to the letter. It’s amazing what changes can happen when you really commit to following one plan and giving 110% percent. It was the hardest thing I’ve ever done, but also the most rewarding.
5. I’ve had friends do it so I know fitness competitions are rewarding but also very tough. (Read: boiling chicken and dehydrating your body close to competition day). What was the hardest part for you?
Sometimes the dieting can be a little extreme right before competition. For 2 out of my last 3 competitions, I had to drastically cut carbohydrates weeks before the show. Actually, my last competition, I had almost no carbs at all for 2 weeks before the show. Try working out every day for an average of 2 hours, teaching 4 spin classes a week and functioning at a full time job on zero carbs. It’s not easy, but I do it. Pushing myself to those extremes makes me realize how strong I am and that I can handle anything.
6.Will you compete again?
I’m already in training for my fourth competition. Depending on how my body looks in April, I may do a show this April, but if not, I definitely have a show I want to do in May 2010.
7. I would be depressed going from super chiseled abs to just regularly abs. How do you cope with going from competition weight to you “normal” weight?
Yes! When you compete for the first time, no one really tells you that the toughest part is after the competition. You think you can go crazy and eat whatever you want when the show is over, but to watch your body transform from a really lean, ripped body to something soft is very hard to handle. After my second show, I actually gained 22 pounds in a week from crazy salt overload. Talk about going crazy! It is very much a mental game and there is a very real disorder that competitors go through after a show. It’s called post-competition blues and there are a ton of articles out there to help competitors cope afterwards. It’s actually a very important thing to do because the strict dieting that comes with training for a bodybuilding or figure show can easily lead to eating disorders. Binge eating is unfortunately, a very common thing for competitors to do, especially after a show, so being aware of what’s going to happen is something that is very important to know.
I love the challenge of competing in figure competitions so constantly having a show in the future keeps me focused. There’s nothing like the fear of standing on stage in front of a huge audience of strangers in a tiny bikini and having people judge you based on how much body fat you have on your butt to get you motivated. I’ve also learned to cook healthy foods in a way that I love. I have a HUGE appetite and I know what foods I can eat in large quantities and not gain weight. I love to exercise and I love the way that healthy eating makes my body feel. I was just certified as a Zumba instructor and I also teach spin, so being in the gym every day keeps me active and prevents weight gain. The combination of staying active and eating healthy has helped me keep almost all my weight off since I started competing. I’m not super ripped now, but I still carry a lot of my muscle mass which makes the leaning out process a lot easier.
8. List the top 10 workout songs on your iPod.
Let’s Go Crazy – Prince
LoveGame (Dave Aude Remix) – Lady Gaga
Rock With You – Michael Jackson
Boys Wanna Be Her – Peaches
Single Ladies – Beyonce
Evacuate the DanceFloor – Cascada
Let Me Think About It – Ida Corr
Lose Yourself – Eminem
Trust a Try – Janet Jackson
They Don’t Care About Us – Michael Jackson
9. If you could eat any one food without gaining weight, what would it be?
I love, love, love anything sweet! Chocolate chip cookies are my favorites, but any cookie will do.
10.I’ve got a sweet tooth. Help! How do I tame it but not feel deprived?
Sugar is like a drug. When you try to come off sugar, you will have withdrawal symptoms and heavy cravings just like a drug addict. But if you can make it through the first few days and weeks without eating sweets, a pretty amazing thing happens. You stop craving sugar. Things like fruits and vegetables begin to taste very, very sweet. I remember being able to taste the sweetness in asparagus which I never noticed before because my taste buds were totally ruined by processed foods. You learn to appreciate the clean taste of foods like cucumbers and celery. But when I started eating sugar again, the cravings came back with a vengeance. Weeks of clean eating can be ruined with one small cheat of a sugary, processed food. That’s how powerful sugar is.
In the few weeks when I am weaning myself off sugar, I put Stevia in my cups of coffee, eat sugar free gum, or make little brownie cakes out of my chocolate protein powder. I know that sounds gross, but it’s actually pretty good. We have all sorts of tricks to help combat sugar cravings.
11. There’s a woman who’s let herself go reading this right now. What do you want to tell her?
I would want to say that it’s not easy for anybody to lose weight and eat healthy. I still struggle with my sugar cravings every day, but I never beat myself up. If I go off my diet plan, I jump right back on the next meal. Not the next day, not the next week – the very next MOMENT. And it’s important to focus on the health benefits of a healthy lifestyle. I love knowing that I can do more pushups than most people I know. I love knowing that I can run up a flight of steps and be smiling at the top. I know I’m strong, I know I’m healthy and it feels good. It really, really feels good and it’s worth every drop of blood, sweat and tears to feel strong and happy in your own skin. That’s why I’ll never give it up.
There are many of you who aren’t where you want to be. Francinia is proof you can make a change. And you can make that change NOW. Yes, it will be challenging but it will also be rewarding, empowering, and life changing. And then there’s the flat stomach, strong legs, and pretty arms that come with it, too.
She worked out every day for a year. She taught spin classes. She ran marathons. She had a library full of fitness and nutrition books. But her body told a different story. She wasn’t ripped. She wasn’t even close! And then this happened. 
Check out my interview with fitness competitor Francina Segbefia.
1. It takes a lot of courage to look in the mirror and admit you’re not in your best shape. When did you realize it?
I’ve always exercised for as long as I can remember and have always been active. Even when I was carrying extra weight, I was training for and running marathons. But I did notice the scale creeping up year after year, especially when I stopped the seasonal training for my marathons. I was still eating like I was in training. I would eat 20 miles worth of food and only run about 3-4 miles in a normal daily run. I probably gained 15 pounds within 2-3 months after my first marathon and was not able to lose it for years.
2. What was the biggest change you made to get so lean?
That’s an easy question – DIET. Diet, diet and diet! Of course the training changed too – I am training much more intensely than I used to, but by far the biggest change was eating differently. I had to learn to measure and weigh my food; eating out at a restaurant was basically off limits during competition training (and even now I save restaurant outings for special occasions – I cook ALL of my food), absolutely no alcohol; my carbs were limited and were all unrefined carbohydrates like sweet potatoes, oatmeal and wheat bread, but those servings were all limited and carefully portioned. I was eating way too many carbohydrates before I learned how much I should really be eating.
3. Fitness competitions are about big veins, tanning lotion, and stripper heels. Why did that appeal to you?
What kind of question is that? Big veins are sexy! Seriously though, I love the look of strong, muscular women. Not she-hulk type women, but women who have strong arms, muscular thighs, 6 pack abs are just awesome and figure competitions are the showcase for those type of women. I knew it would be a challenge for me to compete. Getting my eating habits under control was going to be the hardest part, but I wanted to try. When I found trainers that trained women for figure competitions, I trusted them and followed their plans to the letter. It’s amazing what changes can happen when you really commit to following one plan and giving 110% percent. It was the hardest thing I’ve ever done, but also the most rewarding.
4. It’s rewarding but tough! (Read: boiling chicken and dehydrating your body). What was the hardest part for you?
Sometimes the dieting can be a little extreme right before competition. For 2 out of my last 3 competitions, I had to drastically cut carbohydrates weeks before the show. Actually, my last competition, I had almost no carbs at all for 2 weeks before the show. Try working out every day for an average of 2 hours, teaching 4 spin classes a week and functioning at a full time job on zero carbs. It’s not easy, but I do it. Pushing myself to those extremes makes me realize how strong I am and that I can handle anything.
5. How do you cope with going from competition weight to your “normal” weight? I’d be depressed!
Yes! When you compete for the first time, no one really tells you that the toughest part is after the competition. You think you can go crazy and eat whatever you want when the show is over, but to watch your body transform from a really lean, ripped body to something soft is very hard to handle. After my second show, I actually gained 22 pounds in a week from crazy salt overload. Talk about going crazy! It is very much a mental game and there is a very real disorder that competitors go through after a show. It’s called post-competition blues and there are a ton of articles out there to help competitors cope afterwards.
Okay, now to the important questions.
6. If you could eat any food without gaining weight, what would it be?
I love, love, love anything sweet! Chocolate chip cookies are my favorites, but any cookie will do.
7. List your top 10 workout songs.
Let’s Go Crazy – Prince
Love Game (Dave Aude Remix) – Lady Gaga
Rock With You – Michael Jackson
Boys Wanna Be Her – Peaches
Single Ladies – Beyonce
Evacuate the DanceFloor – Cascada
Let Me Think About It – Ida Corr
Lose Yourself – Eminem
Trust a Try – Janet Jackson
They Don’t Care About Us – Michael Jackson
Nice! Not only is Francina inspiring, she has good taste in music. And she’s proof that change is possible. If she can transform her body into something spectacular, so can you!
In May, I will follow Francina to her next competition and do a follow-up interview. What questions would you like me to ask her?
(For more on Francina, visit her at The Quest for the IronLady.)
