IFBB Pro Lyris Cappelle Interview with CBB

Competitor Name: LYRIS CAPPELLE
Age: 37
Height: 165 CM (5'4")

Competition History:
2004 SASKATCHEWAN NOVICE HEAVYWEIGHT 1ST PLACE AND OVERALL (124.5LBS)
2005 SASKATCHEWAN PROVINCIAL HEAVYWEIGHT 1ST PLACE AND OVERALL (124.0 LBS)
2006 CANADIANS HEAVYWEIGHT 2ND PLACE (134.5 LBS)
2007 CANADIANS HEAVYWEIGHT 3RD PLACE (134.0 LBS)
2009 CANADIANS HEAVYWEIGHT 1ST PLACE AND OVERALL/PRO CARD (130.0 LBS)
Occupation: (optional) DISABILITY MANAGEMENT COORDINATOR FOR CYPRESS
HEALTH REGION

Hometown:SWIFT CURRENT, SASK, CANADA
Currently Residing: SWIFT CURRENT, SASK, CANADA
Offseason weight: 150 - 152 LBS
Competition weight: 130 LBS

Have you always been an active person - did you play sports in your
youth?
YES, I PLAYED EVERY SPORT IN SCHOOL. WENT ON AND PLAYED
VOLLEYBALL AT THE UNIVERSITY OF REGINA. I WAS PROBABLY THE ONLY 13 YEAR
OLD GIRL WITH A SET OF DUMBBELLS IN MY BEDROOM - THIS WAS BECAUSE MY 11
YEAR OLD BROTHER BEAT ME IN AN ARM WRESTLE AND I DID NOT LIKE TASTE OF
THAT LOL!

What made you get into bodybuilding competition?
I'VE ALWAYS TRAINED WITH WEIGHTS AND BEEN ACTIVE, BUT WHEN I WAS ABOUT TO TURN
30 I REALIZED HOW MUCH I MISSED COMPETING IN SOMETHING, AND I WANTED TO COMPETE AGAIN.
I BEGAN TRAINING FOR A MARATHON, THEN ONE DAY WHEN I WAS RUNNING 16 KM
RUN I REALIZED THAT I AM NOT BUILT TO RUN, I AM BUILT TO LIFT WEIGHTS.
MANY PEOPLE TOLD ME I HAVE "THE BUILD FOR THIS SPORT", SO I WENT AND
WATCHED A FEW COMPETITIONS AND REALIZED THAT I AM SHORT LIKE THE GIRLS I
SAW ON STAGE, HAVE BIG LEGS, FULL GLUTS AND DELTS, AND THOUGHT, WHY NOT!
SO MY HUSBAND AND I ENTERED OUR FIRST COMPETITION AT 30 YEARS OF AGE IN
2004.

How has the sport impacted your life (your job, social life, mind - work
opportunities - magazines, promotional events)
I'VE BEEN VERY FORTUNATE TO ACHIEVE THE STATUS OF GETTING A PRO CARD, BUT
AT THE END OF THE DAY, THIS SPORT IS STILL JUST A HOBBY FOR ME. THERE ARE
VERY FEW PROFESSIONAL BODYBUILDERS THAT ARE MAKING A LIVING SOLELY AT
BODYBUILDING, SO I MAINTAIN A REAL SENSE OF BALANCE AND NOT LETTING THIS
HOBBY OVERTAKE MY LIFE.

HAVING SAID THAT, THE SPORT HAS GIVEN ME MANY OPPORTUNITIES. I HAVE
BEEN FEATURED IN MUSCULAR DEVELOPMENT AND MUSCLEMAG AND INSIDE FITNESS
MAGAZINES.

I HAVE BEEN ABLE TO SHOOT WITH SOME OF THE MOST TALENTED PHOTOGRAPHERS
IN THE SPORT (GENE X, STEVE WENNERSTROM, DAN RAY TO NAME A FEW).

MY HUSBAND AND MYSELF HAVE BEEN ABLE TO PROMOTE COMPETITIONS WITHIN OUR
PROVINCE AND ENJOY MAKING THIS A VERY POSITIVE AND MEMORABLE EXPERIENCE
FOR THE COMPETITOR.

I HAVE RECENTLY BEEN ASKED TO BLOG FOR MUSCLE INSIDER MAGAZINE AND IF
THEY LIKE THE BLOGS, THEN THEY WOULD CONSIDER GIVING ME A COLUMN IN
THEIR WRITTEN PUBLICATION.

I AM SPONSORED BY FLAMAN FITNESS FOR CARDIO EQUIPMENT FOR HOME USE, AND
IN RETURN I HELP OUT WITH THEIR PROMOTIONAL EVENTS

I HAVE BEEN ASKED TO BE A GUEST SPEAKER FOR BUSINESSES, CHARITIES AND
VARIOUS YOUTH AND WELLNESS EVENTS.

I HAVE RECENTLY BEEN NOMINATED AS ONE OF THE TOP 5 MOST FASCINATING
PEOPLE IN SOUTH WEST SASKATCHEWAN, AND HAVE ENJOYED THE OPPORTUNITY TO
BE RECOGNIZED BY MY COMMUNITY ON OUR LOCAL TV STATION, NEWSPAPER AND IN
A GALA EVENT

ONE OF THE BEST IMPACTS THIS SPORT HAS MADE ON MY LIFE IS THAT IT HAS
GIVEN ME THE OPPORTUNITY TO TRAIN OTHER ATHLETES TO COMPETE. MY CLIENTS
RESPECT THAT I'M NOT JUST A BODYBUILDER, BUT I HAVE THE EDUCATION BEHIND
BEING A PERSONAL TRAINER AS I HAVE MY BACHELOR OF KINESIOLOGY DEGREE AS
WELL AS A CERTIFIED EXERCISE PHYSIOLOGIST WITH THE CANADIAN SOCIETY OF
EXERCISE PHYSIOLOGISTS. I ALWAYS GET SO MUCH BACK FROM MY CLIENTS,
SEEING THEIR PROGRESS IS VERY MOTIVATING, AND I CONSIDER IT AN HONOR
THAT THEY TRUST ME TO GET THEM READY FOR THE STAGE.

Who do you look up to in the industry and who has helped you along the
way?
I WOULD ENCOURAGE ANY FEMALE IN THIS SPORT (BIKINI/FIGURE/FITNESS/BODYBUILDING) TO
BE A MEMBER OF SIOUXCOUNTRY.COM. THIS IS THE BIGGEST AND BEST SITE FOR POSITIVE SUPPORT,
EDUCATION AND INFORMATION FOR ALL FEMALE COMPETITORS.

What are the challenges for a female bodybuilder vs. the male competitive bodybuilder?
THE GOAL FOR A MALE BODYBUILDER'S PHYSIQUE IS VERY WELL DEFINED BY OVERALL MASS/SYMMETRY/BALANCE
AND CONDITIONING. IT SHOULD BE THE SAME FOR FEMALE BODYBUILDERS. BUT IT IS DIFFICULT TO BALANCE
THOSE ATTRIBUTES THAT ARE THE FOUNDATION OF OUR SPORT AND STILL REMAIN FEMININE. THERE LIES
THE BIGGEST CHALLENGE FOR A FEMALE BODYBUILDER.

A SECOND CHALLENGE, IS IN FINDING SUPPORT/SPONSORSHIP. WOMEN'S BODYBUILDING IS NOT A
MARKETABLE LOOK, IT IS NOT SELLING SEATS AT CONTESTS OR MAGAZINE SUBSCRIPTIONS,
THEREFORE IT IS VERY DIFFICULT TO OBTAIN LEGITIMATE SPONSORSHIP.

AS I CLIMB THE LADDER IN THIS SPORT I AM REALIZING THAT THERE ARE A LOT
OF PEOPLE OUT THERE THAT THINK ALL FEMALE BODYBUILDERS PARTICIPATE IN
DOINGS "SESSIONS" OR WEB CAM SHOWS. DON'T GET ME WRONG, I AM NOT
JUDGING ANYONE THAT DOES THIS, BUT AS A MARRIED MOTHER OF 2 WITH A
PROFESSIONAL CAREER, I DON'T APPRECIATE THE PRESUMPTUOUS EMAILS OR
COMMENTS WHEN I ATTEND COMPETITIONS. I CONSIDER THIS A LEGITIMATE SPORT
THAT IS BUILT ON EATING CLEAN, TRAINING HARD, BEING CONSISTENT WITH
MEALS/DIET/TRAINING/SLEEP AND IS THE ESSENCE OF WHAT DISCIPLINE IS ALL
ABOUT.

Favorite foods for dieting?
MY FAVE BREAKFAST IS 8 EGG WHITES SCRAMBLED WITH 2 TBSP SALSA AND
SPINACH LEAVES TOSSED OVER 2 WHEETABIX. WHAT MAKES THIS SO GOOD IS THAT
I DRIZZLE 2 TBSP MACADAMIA NUT OIL ON THE WEETABIX THEN SPRINKLE A
LITTLE BIT OF MOLLY MC BUTTER ON IT - MMMM, TASTES JUST LIKE EGGS AND
TOAST!

For cheating?
PEANUT BUTTER OR NUTS OF ANY KIND

Are there any sports supplements that you cannot live without?
NO

Are you sponsored by a company? If so, who?
NO, OTHER THAN FLAMAN FITNESS WHO PROVIDES MY HOME CARDIO EQUIPMENT,
AND MY LOCAL GYM - THE TRAINING ZONE - WHO SUPPLIES A FREE GYM MEMBERSHIP.

What is a typical day for you when prepping for a show?
I TOOK THIS FROM MY 6 WEEK OUT JOURNAL WHEN I WON MY PRO CARD IN 2009:
0530 AM - 30 MIN TREADMILL/ABS/POSING
0730 AM - 8 EGG WHITES + 3 OZ OATBRAN
0800 AM - GO TO WORK (8 - 4:30)
1030AM - 1 CAN TUNA + BAGGIE OF CARROTS/SNAP
PEAS/CELERY/CUCUMBERS/BROCOLLIL/CAULIFLOWER
1200 PM - TRAIN WEIGHTS
1:30 PM - 4 OZ CHICKEN + 10 OZ SQUASH
4:00 PM - 4 OZ CHICKEN + 10 OZ ASPARAGUS
4:30 PM - DONE WORK/TAN
5:00 PM - HOME FROM WORK/VISIT THE KIDS + HUSBAND/HOMEWORK/MAKE SUPPER
6:00 PM - 4 OZ EYE OF ROUND + LARGE TOSSED SALAD WITH BALSAMIC VINEGAR
DRESSING
7:00 PM - TAKE THE KIDS TO THEIR ACTIVITIES
8:30 PM - 30 MIN STEPPER
9:00 PM - SHOWER/LAUNDRY/MEAL PREP FOR THE NEXT DAY
10 - MIDNIGHT - COMPLETE MY TRAINING JOURNAL/ANSWER CLIENT EMAILS

What do you find the most difficult about this sport?
BALANCING EVERYTHING THAT NEEDS TO BE DONE IN A DAY ON VERY LITTLE SLEEP AND IN A CALORIC DEFICIT

Do you see the new women's physique division affecting women's bodybuilding in a positive or negative way?
I THINK THE NEW WOMEN'S PHYSIQUE DIVISION WILL BE A POSITIVE THING FOR WOMEN. THERE ARE
MANY FIGURE COMPETITORS THAT HAVE BEEN TOLD THEY ARE TOO BIG/TOO HARD TO BE IN FIGURE
AND THEY ARE LEFT CONFUSED ON HOW TO TRAIN AND WHERE THEY FIT IN. LIKEWISE, THERE ARE
A FEW SMALLER FEMALE BODYBUILDERS LIKE MYSELF THAT KNOW I CANNOT POSSIBLY COMPETE
WITH THE BIG GIRLS, AND I AM NOT WILLING TO DO WHAT I WOULD NEED TO DO TO MY BODY
AND GO THROUGH PERMANENT DAMAGE TO BE COMPETITIVE AT THE PRO LEVEL IN WOMEN'S BODYBUILDING.

THREE YEARS AGO THE IFBB ADVISED WOMEN 20% LESS MUSCLE. HOW DO YOU TELL
THESE WOMEN TO TRAIN FOR 20% LESS? DO THEY JUST TAKE 20% OF THEIR 6 REP
MAX AND GO THROUGH THE MOTIONS IN THE GYM? DO THEY EAT 30% LESS
PROTEIN. DO THEY TAKE 20% LESS SUPPLEMENTS THAN THEY DID THE PREVIOUS
YEAR? THIS IS RIDICULOUS. THE ONLY SOLUTION IS THAT THE IFBB CREATE A
NEW DIVISION THAT REWARDS THE LOOK THAT THEY ARE GOING FOR AND THE TYPE
OF PHYSIQUE THAT THE IFBB IS WILLING TO PROMOTE.

There are many rumors right now within the industry about 2011 being the last year womens
bodybuilding will be at the Olympia level. Are you at all concerned about the future of womens bodybuilding?
I THINK THERE WILL ALWAYS/SHOULD ALWAYS BE A PLACE FOR WOMEN'S BODYBUILDING, BUT THAT
THIS LOOK WILL BE LIMITED TO 2 SHOWS - THE ARNOLD AND THE OLYMPIA AND THE PHYSIQUES
THAT WILL BE AWARDED AT THESE SHOWS ARE THOSE OF THE TOP 3 OLYMPIANS WE SAW ON STAGE
IN 2010. IT WILL REMAIN AN EXTREME SPORT, AND SHOULD REMAIN A CATEGORY FOR WOMEN WHO
CHOOSE TO PARTICIPATE IN THAT DIVISION.

Do you have any tips or advice to give to men or women who are thinking of trying out the sport?
GET A QUALIFIED TRAINER, DON'T RELY ON THE BIG GUY AT THE GYM OR A FEW PEOPLE TO GET YOU
READY - HIRE A QUALIFIED TRAINER THAT IS WILLING TO TAKE OWNERSHIP OF YOU AND SEE YOU
THROUGH TO THE END. THEN MY NEXT PIECE OF ADVICE, IS TO FOLLOW WHAT THAT TRAINER
SAYS 100% - NO VARIATIONS! I AM AN EXERCISE PHYSIOLOGIST AND I STILL HIRE A TRAINER.

As a bodybuilding trainer, what is one of the most common mistakes you see people make with their diet and workout regimens?
DIET - NOT BEING PREPARED WITH MEAL PREP. THERE IS NO AMOUNT OF WILL
POWER THAT CAN GET YOU THROUGH AN INSULIN LEVEL CRASH BECAUSE YOU WENT
TOO LONG BETWEEN MEALS OR YOU DIDN'T HAVE YOUR MEALS PREPPED. I CANNOT
STRESS THIS ENOUGH.

WORKOUTS - NOT BEING IN A ROUTINE. NOT FOLLOWING A PERIODIZED 8-12 PLAN
THAT HAS SPECIFIC GOALS TO ACCOMPLISH, NOT WRITING THINGS DOWN, KEEPING
A JOURNAL AND KEEPING TRACK OF PROGRESS.

Do you have any plans to compete at the Pro level, and if so when will
we next see you on stage?
2011 IFBB TORONTO SUPER SHOW

Do you have a website?
NOT ANYMORE. I JUST DISCONTINUED MY WEBSITE THIS YEAR AS I HAVE MORE CONTACTS ON THE
SOCIAL NETWORK - FACEBOOK, AND DON'T HAVE TO PAY $70 PER MONTH TO MAINTAIN MY DOMAIN.

If she/he would like to give us a workout routine for a week, it would be great. Same for what she/he eats for any given day.
CURRENTLY I TRAIN AS FOLLOWS:
SUNDAY - QUADS
MONDAY - CHEST
TUESDAY - BACK
WEDNESDAY - SHOULDERS
THURSDAY - HAMSTRINGS
FRIDAY - BICEPS AND TRICEPS

I AM CURRENTLY IN WEEK 10 OF A 12 WEEK PERIODIZED PROGRAM WHERE I
STARTED 10 WEEKS AGO BY TESTING MY 6 REP MAX ON ONE EXERCISE PER BODY
PART AND AM GIVING MYSELF 12 WEEKS TO TRY TO GET MY 6 REP MAX UP TO 10
REPS FOR 4 SETS. I AM USING VARIOUS TECHNIQUES SUCH AS GERMAN VOLUME
TRAINING, FORCED REPS, NEGATIVES, REST/PAUSE SETS, DROP SETS, AND STRIP
SETS TO NAME A FEW.

AS FOR DIET - THIS IS WHAT I ATE YESTERDAY (150.5 LBS)
MEAL ONE - 8 EGG WHITES AND 2 OMEGA 3 WHOLE EGGS + 2 PIECES OF FLAX
TOAST + KETCHUP
MEAL TWO - 1 CAN OF TUNA, 1 ROW OF RICE CRACKERS, 1 ZIP LOCK SANWICH
BAGGIE OF MIXED FRESH VEGGIES
MEAL THREE - 4 OZ CHICKEN + 10 OZ OF COOKED VEGGIES (BEATS, BABY
POTATOES, YAMS, SQUASH, CARROTS)
MEAL FOUR - 4 OZ BISON + LARGE TOSSED SALAD WITH BALSAMIC DRESSING + 1/3
CUP PECANS
MEAL FIVE - 2 SMALL CANS OF FLAVOURED TUNA AND 2 CHRISTMAS ORANGES

For current contest history, please view the Lyris Cappelle Profile

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