Stephen Adele

An Exclusive Interview With Carla Sanchez

IFBB Professional Competitor, Fitness Coach, & Female Fitness Ambassador

Interviewed by Stephen Adele

From the time she set foot on the stage in 1997 until 2005, her final contest year, professional fitness competitor Carla Sanchez has compiled a list of fitness championships long enough to make other competitors seethe with envy.

But she's so much more than another "pretty face" or "picture perfect" body. This 30-something professional has a B.A. in psychology, is a Certified Strength and Conditioning Specialist (CSCS) through the National Strength and Conditioning Association (NSCA), and she's appeared in many of the hottest fitness publications.

In addition, she spent the last year as a proud spokesperson for iSatori supplements, is a former Denver Broncos Cheerleader, was a three-time "Colorado NPC Trainer of the Year," and is in demand as a seminar speaker at conferences around the nation.

"Carla Sanchez has compiled a list of fitness championships long enough to make other competitors seethe with envy."

Residing in Denver, Colorado, Carla is living her dream of helping women reach their physical and performance goals—whether it's competing in their first fitness or figure contest or a top national competition, learning how to eat right and lift weights, or performing as part of her professional dance team.

Carla's inspired hundreds of younger and older women to take their first steps toward fitness. In addition, Carla's become one of the world's most sought-after fitness models.

Recently, I had the distinct pleasure of catching up with Carla, who has not only become a great friend to me and others in our company but serves as a constant source of motivation. Whether you are new to fitness or have been around for awhile, I encourage you to listen closely to our interview and find out how Carla can help put you on the right path to a better body and learn how she's sculpted her finely tuned, sexy physique, too.

Q: Hi, Carla. Congratulations on your successful fitness career so far. Could you start off by providing some background on yourself and what originally inspired you to get involved in fitness?

A: Thank you, Stephen! I've always been very athletic, ambitious, competitive, and goal-oriented. Playing sports and improving sports performance has always been of great interest to me. I grew up a busy little "tomboy," challenging every boy on the block to various sports and athletic challenges... I began swimming competitively at age five and would routinely "train" my friends in the neighborhood when I was just seven years old. I asked for a health-club membership for my 14th birthday and loved the idea of lifting weights and going to aerobics classes all the time! I played basketball in college and even taught aerobics while studying in Mexico. So, as you can see, working out has always been a part of my life!

In addition, I've also always been the "girly girl" who loves make-up, clothes, and primping! When I first read about fitness competitions, I was still in college and thought, "What a perfect competition, which combines strength, athleticism, beauty, and grace."

At first I was intrigued by the Galaxy competitions, but I soon found that NPC [National Physique Committee] fitness competitions were for me! My third fitness competition, ever, was the NPC USA Championships, where I placed second overall and earned IFBB [International Federation of Bodybuilders] professional status!

Q: Was there anyone in particular, when you first started, who inspired you to become involved in fitness, competitively speaking?

A: I recall seeing photos of Mia Finnegan and reading a story about her as a competitor. I loved her look and was immediately inspired by her success! I was also inspired by Rachel McLish's physique—a beautifully sculpted body with just the right balance of muscle definition and shape!

Q: What do you consider to be your greatest competitive achievements?

A: Winning the two-minute fitness routine round at the 2002 IFBB Pittsburgh Pro Championships! Also, persevering as an IFBB Pro fitness competitor despite the severe knee problems I've endured during my competitive years. That is, three ACL tears in the same knee, four surgeries total, and I currently do not have an ACL, so I compete with a knee brace for stability.

As a competitive athlete all my life, I never had to contend with injuries, so the knee problems in my adult life proved to be quite challenging. I had to learn to train differently and also develop different "strengths" in my physique and fitness routine to remain competitive at the pro level. I have learned to never take a healthy body for granted! When you're injured, focus on what you can do, not what you can't! There is always room for improvement somewhere!

Q: I know you have been featured in many fitness publications. What magazines have you been in, and has your fitness profile helped you gain other opportunities?

A: I have been published as a fitness model as well as interviewed as a fitness expert in training and nutrition in Flex, Muscle & Fitness, Muscle & Fitness Hers, Oxygen, Planet Muscle, IronMan, Real SOLUTIONS, American Curves, Playboy, and several European fitness publications. My fitness experience as a competitor, model, and coach has brought several opportunities my way…I am proud to have represented iSatori Technologies as an endorsed athlete, I have been invited to speak at ISSN [International Society of Sports Nutrition] conferences, and most recently, I was a guest speaker at a nutrition class at Colorado College, my alma mater!

Q: Describe your current training routine, depending on whether you are in a pre-contest or off-season phase. Typically, how does it change?

A: I am always working to improve my physique aesthetically as well as functionally to improve my strength skills as a fitness competitor. I consistently train with weights, participate in my RUN THE ROCKS class at Red Rocks Amphitheatre once per week, and take gymnastics classes once to twice per week. Pre-contest, I incorporate plyometrics, a variety of cardio training seven times per week, which includes routine rehearsal and lots of flexibility work!

I don't believe in an "off-season" as a fitness competitor and model... I have "off-days" and the occasional "off-week," but I remain very consistent with my training and diet, so I'm ready for a photo shoot, appearance, etc., year-round!

Q: What are your current fitness goals? Are there any competitions on the horizon?

A: My goal as a fitness competitor has changed over the years... I used to feel that qualifying to compete in the Fitness Olympia was the only true measurement of success as a competitor. I now believe that measuring success in this sport is much more than just your overall placing. I've achieved many personal accomplishments that are immeasurable on stage. I've challenged my body and mind in more ways than I ever thought imaginable, and I've had the opportunity to share my fitness dreams with others, in turn inspiring them or motivating them in some way to pursue their own health and fitness goals!

As a coach, my goal is to help all of my athletes reach their potential as competitors and to encourage them to pursue their wildest fitness dreams!

Q: What are your plans after you "retire" from fitness competitions?

A: To continue training my Performance Ready Fitness/Figure Team, stay involved with iSatori, write, speak, model, promote The Carla Sanchez Fitness Fiesta and JavaFit Coffee... everything I'm doing now, but I'll probably eat out at my favorite restaurant—Chipotle—more frequently!

Q: Tell us more about your PR dance team—what's that all about?

A: My Performance Ready Fitness/Figure Team is a dynamic group of 20 women from various ages, backgrounds, and fitness levels who share a common goal: to compete and become the best in their sport. I coach and advise them through individualized training programs, diet planning, pre-contest prep, group workouts, team workshops/camps...it's like a fitness sorority! My PR Team was founded in August 2000 and boasts several of the nation's top fitness and figure athletes and fitness models!

Q: Can you share any names of people you've trained, and coached, for fitness or figure competitions and talk about the successes they've had?

A: IFBB Figure Pro, Christine Pomponio-Pate competed in her first Figure Olympia in 2004, and so far in 2005, she's placed fourth in the Figure International and third at the San Francisco Pro Figure Championships! Another client, Brooke Paulin, placed third at the Fitness Nationals in November 2004, where she placed first in the two-piece physique round! Carla Rae Weimer is the 2004 Colorado State Fitness Champion and Jacqui Blazier is the 2004 Colorado Natural Class B Figure Champion. Tanisha Harrison is a consistent top ten NPC national level figure competitor, sure to receive her IFBB Pro card this year. Jessie Booth is the 2004 Collegiate Tall Class Figure Champion, and Tara Richards, who is a top fitness model regularly featured in American Curves and Planet Muscle, recently placed second in the Orange County Figure Classic. I'm so proud of each of the girls I've trained. They inspire me as much as I might inspire them.

Q: Describe your nutritional habits, if you would. How do you eat in a typical day?

A: I eat five to six meals per day. I incorporate a serving of lean protein in each meal, drink at least one gallon of water every day, and avoid dairy and aspartame. My weaknesses are Chipotle (home of the big burritos, found throughout Colorado) and natural peanut butter, which I try to incorporate as part of a regular, healthy nutrition plan.

A typical day consists of:

Meal 1: Javafit Coffee and PR Pancake [6 egg whites with half cup of oat bran, flavored with sugar-free Davinci syrups], 1 piece of fruit + 1 Tbsp of natural peanut butter

Meal 2: spinach egg white omelet with salsa

Meal 3: naked burrito from Chipotle (naked means no tortilla)

Meal 4 [post-workout]: 2 scoops Meta-CEL, whey protein shake, rice cake with honey

Meal 5: Cod fillet or chicken breast and veggies with 1Tbsp Udo's oil

Meal 6: egg white and veggie omelet or whey protein shake

Q: What type of nutritional plan would you recommend to someone who is aspiring to become a fitness or figure competitor or who wants to get into really great shape?

A: It really depends on her goals and her starting point, but the basics include eating every 2.5 to three hours (five to six meals per day). Divide your plate into thirds with a portion of protein, green leafy veggies, and low-glycemic starchy carbs.

Incorporate one to two tablespoons of healthy fats throughout the day, consume high-glycemic carbs post-workout, and drink one gallon of water every day. Avoid fried foods, sugar, and alcohol. Take one "free" day per week—that's a day of free food choices!

Q: What are your thoughts on supplementation? In your opinion, what works and what doesn't for women?

A: The basics for a woman include a multivitamin, calcium, whey protein (my favorite is Eat-Smart), and EFA's; for increased muscle mass, add Meta-CEL [creatine], glutamine, and BCAA's; for fat loss, add Lean System 7, which contains green tea.

Q: What type of training schedule do you follow?

A: I'm not preparing for a competition right now, so my training is not focused on building but rather maintaining my form for photo shoots and appearances. I lift weights three to four times per week, performing lots of super sets and giant sets at a high intensity for 30 to 40 minutes. I perform cardio five to seven times per week, varying it between HIIT (high intensity interval training) sessions and two-hour workouts with my RUN THE ROCKS class at Red Rocks amphitheatre.

"My motto is: Take your training and diet seriously if you want serious results!"

Q: What type of training schedule do you typically prescribe to someone who is getting ready for a competition?

A: It varies between competitors and if they're preparing for fitness or figure. In general, for a fitness competitor: routine rehearsal and gymnastics training one to three times per week, cardio five to seven times per week, and strength training four to five times per week. I may also recommend a yoga or pilates class for improved flexibility. A figure competitor will generally perform two sessions of cardio per day plus strength training four to five times per week.

Q: What's the first advice you would normally give to someone wishing to enter a fitness or figure competition?

A: Be prepared to make lots of sacrifices, learn how to cook, and get used to setting your alarm clock early! Seek a qualified coach to assist you in your contest preparations, and be sure to develop a strong support team of family and friends! (For more information on getting ready for a contest, Carla Sanchez style, click here.)

Q: Are there any last words of advice you'd like to leave us with?

A: My motto is: Take your training and diet seriously if you want serious results! Also, be patient and have realistic goals. Always believe in yourself and follow your fitness dreams!

Q: How can our readers get in touch with you if they have any more questions?

A: You can email me at carla@carlasanchez.com, or if you live in the Denver area, join me at my RUN THE ROCKS class every Saturday morning 7:00 to 9:00 a.m.!

To Learn More About Carla or Her PR Team... Visit www.CarlaSanchez.com

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