Natural Sports Nutrition | Performance Meals

Gretchen Coley

Gretchen is a hard core athlete who has dedicated a great deal of her energy to improving her stamina and physique. She has competed in many competitions and is about to embark on another set of competitions this year, the Team Universe and the USA Bikini Championships. Good Luck Gretchen!

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Where is your place of birth and where do you live currently?
- I was born in a small South Carolina town called Hartsville. I lived there until I moved to Charlotte, North Carolina for College. I currently reside just outside of Raleigh, NC.
Your height and contest weight and off-season weight
- I am 5’5” and 122 lbs off-season and 117 lbs at contest.
Can you tell the readers about your first experience competing with the NPC in Bikini?
- My first NPC competition was awesome! I competed at The Mid Atlantic Classic in NC where I was the overall Bikini Champion. It was a very well run competition and the judges really took the Bikini Division seriously! I also had the opportunity to meet so many ladies I now call very good friends.
When is your next contest?
- My next competition will be the NC State Championship on April 10, 2010. I will also be competing at Team Universe and the USA Bikini Championships this year both of which are National NPC events where I will have the opportunity to earn my IFBB Pro Card. Wish me luck!
Do you feel the Bikini class is growing in popularity? What exactly do the judges look for in Bikini vs. what they look for in Figure?
- The Bikini Class is growing exponentially because it broadens the spectrum for women who want to take stage and show off their hard work. Most women see it as a healthy attainable look that is achievable without the use of extreme measures, drugs, or supplements. In Bikini the judges are looking for a fit physique and your overall physical appearance including, skin tone and complexion, poise and presentation.
When preparing for a competition what does your nutrition look like? How many weeks do you typically diet for?
- My nutrition is very simple; it’s a lifestyle not a diet! Every day of the year I eat 6 small meals of whole, non processed foods including lean proteins like chicken, fish, turkey, eggs, carbohydrates like sweet and white potatoes, quinoa, brown rice, oatmeal and 100% whole grain products. All fruits and veggies, and good fats like salmon, nuts and oils. 2 -3 weeks away from a competition or photo shoot I clean it up a by eating only the most nutrient rich super foods to get the most nutrients out of my food while I reduce my caloric intake. This keeps my energy up and my skin and hair look great. No matter what time of the year it is I still have 6 year old and 3-year-old twins to chase around.
What does your training look like? Do you cross train?
- To get the most out of my workouts I keep them varied. I do sprints, Plyometrics, and I full body weight train 4 times a week. I really enjoy exercises where you are moving your body weight like pushups, and squat jumps. They make you stronger and your physique looks long and lean. I feel like I need to mention that I could not get through any of these workouts without a fabulous workout partner! ; )
You’re in fantastic shape, I cannot believe you've had 3 children! What is the secret for getting into fantastic shape AFTER having 3 kids?
- My secret is great nutrition and I carve time out for myself and don’t feel guilty about it. I believe in order to balance all of the demands of motherhood, marriage, and a career you have to have the stamina to keep up. I get up 5 days a week at 4:30 am to workout. I actually look forward to it because it is the only time in my day when I get to focus on me and me only. I put the ear buds in and go to work. Then I am at home by 6:30 to get my children off to school. I am fortunate to have a wonderful husband who supports my goals and gives me the support I need at home to achieve them.
When you’re not dieting for a contest what is your favourite "no no" foods?
- Oh I have a lot of these! Buffalo wings, anything Mexican and ice cream are my favorites. I’ll stop there because I could go on forever. I still fit these foods in by allowing myself 2 cheat meals a week until the week of a show. The trick to turning a diet into a way of life is to not feel deprived or hungry. If I am craving something I have it and enjoy it, then I am right back to my normal eating habits.
Do you try to teach your children the value of nutritious eating? Do you think our public school systems will ever get the hint when it comes to feeding our children healthy, nutritious foods?
- Absolutely! I teach my children about nutrition by setting the example at home. It is amazing what your children will try if they see you eating it on a regular basis. In fact my six year old knows what Super Foods are and actually enjoys eating them!
  
  I hope the public schools gain an understanding of the value of nutritious foods. I am saddened when I hear about vending machines in schools where our children have access to sugary sodas and junk foods with no nutritional value whatsoever. At some point the foods offered in schools will have to be based less on the bottom line and more on our children’s growing bodies and minds.
Is there any body parts you dislike training?
- I dislike training back and chest. I do it but it’s tough mentally.
What areas are you trying to improve for your next contest?
- I’m working on my legs for the upcoming season. Isn’t it always about the legs and glutes for women! : )
Do you watch TV or films? What are some of your favourite TV shows and movies?
- I love a good feel good movie! I don’t have much time anymore but I like, Something’s Gotta Give, Funny People, Old School, As Good As It Gets, Four Christmases, Rudy, Blindside, and every Rocky movie ever made. As far as TV I like anything on Discovery or Food Network, Dancing with the Stars, and Keeping up with the Kardashians. Nothing like a little mindless TV to help you wind down after a busy day.
Thanks so much for your time Gretchen, is there anything you would like to add or plug?
- Check out GretchenColeyFitness.com for more about me, and tons of great information on maintaining a healthy “Fit Life”.