IDFA Pro Natural Bodybuilder - Carla Hampshire
Interview by WNBF Pro Jeff Alberts Photos & Video provided by Carla Hampshire STATS Age - 48 (1961) City/Province - Calgary, Alberta, Canada Height - 5’2” Contest Weight - 106-110 lbs
Off season weight - 115-125 lbs
3DMJ: How did you get your start in natural bodybuilding? CH: I was so drawn to the iron ever since the first day I started at the gym in December of 1997. It would be another 9 years before I would have the courage to compete. It was thanks to a trainer at the gym who saw potential and encouraged me. He asked if I wished to join him as he dieted for a show, just to see what it would be like. I thought this a perfect opportunity to experience the journey without having to step on stage; I was too timid for that! Over the next few weeks, exciting physique changes took place. I began to realize that competing as a bodybuilder was something I had always wanted to do, so I enlisted my husband’s support. In 12 weeks time I would be standing on a bodybuilding stage competing for the very first time. 3DMJ: List your career highlights in natural bodybuilding.
CH: In my very first competition in June of 2007, I placed 6th. This was a non-tested federation. I was so new to the bodybuilding scene; I had no idea that different types of federations existed. I then went on to compete with three natural drug-tested federations (FAME, IDFA and INBF) earning a first place finish in each one and earning a Pro card at the IDFA Western Canada Classic (International Drug Free Athletics) on October 25, 2008. I flew to Toronto a year later (November 7, 2009) to compete in my very first Pro show at the IDFA Canadian Classic V & Pro Universe placing 3rd.
Carla hitting a well balanced side chest during her pro card victory. 3DMJ: When you started training did you ever envision becoming a natural pro bodybuilder? CH: I can tell you that secretly I wanted to be on that stage. I NEVER thought that one day I would not only compete, but become pro. 3DMJ: Describe your training program. CH: Over the years I have tried several different training styles, from German Volume Training, to High Frequency Training. I enjoy training heavy and keeping the rep range between 8 and 12. I have also learned that my body adapts quickly to any given program, so it is important that I make frequent changes. At the moment I have a 6 day split taking Sundays off. Monday: legs, calves Tuesday: chest Wednesday: back, abs Thursday: legs, calves Friday: arms Saturday: shoulders, abs Each session is followed by 10 minutes of HIIT on the bike. 3DMJ: You have excellent strength in many different lifts, have you ever considered powerlifting? CH: When I first started lifting, I realized that I was uncharacteristically strong. I have definitely considered powerlifting, but for now, bodybuilding is my focus.
Demonstrating heavy dumbbell curls. CH: I would have to say my back. I love one-arm rows, whether with dumbbells, cables or machines.
Carla's back has excellent v-taper.
Carla working hard during her contest prep on the seated rows. 3DMJ: Describe a typical day of contest preparation when it comes to nutrition. CH: This is what my contest preparation nutrition looked like for the 2008 and 2009 competitive seasons. Meal 1: 8 egg whites and ½ cup pumpkin, 1 tablespoon coconut oil Meal 2: 2 oz chicken or fish and ¼ cup pumpkin Meal 3: 2 oz chicken or fish and 8 oz vegetables Meal 4: 8 egg whites and 6 oz vegetables Meal 5: 2 oz chicken or fish and 4 oz vegetables Meal 6: 2 oz chicken or fish and a ½ cucumber Meal 7: 2 oz chicken or fish and a ½ cucumber Meal 8: 8 egg whites, 1 tablespoon coconut oil 3DMJ: Describe your cardio training during your contest preparation. CH: To lean out before a competition, what works best for me is 20 minutes of High Intensity Interval Training on the bike, 6 days a week. As the weeks progress, if need be, I will add a few 30 minute sessions of Steady State cardio on the treadmill. 3DMJ: Do you use any supplements? If so, which ones and why? CH: I create my diet from whole foods. I supplement with 2 tablespoons of chia seeds for the omega-3 fatty acids, fiber and antioxidants, 1.5 tablespoons of coconut oil for the medium-chain triglycerides, and 1 tablespoon of Vega oil, rich in omega 3-6-9 fatty acids, antioxidants and phytonutrients. I also use an occasional whey protein shake post-workout and BCAA’s. 3DMJ: At the age of 48, you have competed for a short time, but you have attained a tremendous amount of success in natural bodybuilding, including a pro card. What do you feel are the key factors for your success? CH: Consistency with training and nutrition is a key factor to success. Next would be determination; to have that firmness of purpose and never deviating from your goal. 3DMJ: As being a married, mother of six and a grandmother of three, what do you feel are some of the factors for having longevity in such a demanding sport as natural bodybuilding? CH: Family support is essential. Without it, I would NOT be participating in competitive bodybuilding. Being organized is central to success as well. Although it can sometimes be a challenge to fit in family responsibilities, work and training, it CAN be done. It just needs to be planned out efficiently. 3DMJ: Carla, on your bodyspace page on bodybuilding.com you have inspired so many individuals with your positive attitude and great physique, how does it feel to have touched so many individuals in a positive way? CH: This is a very special question for me. I will answer it from the heart. When I decided that I wished to become a competitive bodybuilder, I took my decision to the Lord in prayer. I realized that this decision would be very important as it would affect my entire family. I needed to know if it was right. The answer was clear…”You need this experience…You will touch people’s lives.” I am very humbled that this has come to pass. I wish to thank all the kind people who consider me an inspiration. I cannot even begin to express how much that means to me and how much you in turn have touched my life and enriched it beyond measure. 3DMJ: On November 7th you made your successful pro debut by placing 3rd at the IDFA Canadian Classic V & Pro Universe, tell us about your successful experience there. CH: Before leaving Calgary, I sat in the airport and cried. It finally dawned on me that I was truly a professional bodybuilder and that I would soon be flying to Toronto for my pro debut. This realization made me very emotional and very grateful. I was about to have an experience many only dream of. Stepping on the Pro stage for the first time and hearing members of the audience cheering for me by name, is something I will never forget. This was the culmination of a whole year of preparation. I felt rightly rewarded with my placing. It was an uplifting experience. It’s still hard to believe that I actually competed in the Pro ranks. 3DMJ: What are your plans in the future as a natural bodybuilder? CH: I would love to return to Toronto to continue to compete as an IDFA pro. I also wish to compete with INBF Canada. It would be an honor to earn a pro card with this federation as this would allow me to compete in the United States as well. 3DMJ: If you could give advice to aspiring natural athletes what would it be? CH: STICK TO YOUR TASK Stick to your task ’til it sticks to you; Stick to your task ’til it sticks to you; -author unknown By being consistent with your training and nutrition, you WILL achieve your goals; be patient. A support system is very helpful as well. Surround yourself with like-minded individuals and encourage one another. 3DMJ: Is there anyone you would like to mention or thank in your feature? CH: This is a difficult sport. Without my husband’s consistent support, I would not have accomplished any of this. 3DMJ: Any other information you would like to add to your feature? CH: “THE HIGHEST REWARD FOR A PERSON’S TOIL IS NOT WHAT THEY GET FOR IT, BUT WHAT THEY BECOME BY IT.” -John Ruskin |
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