| IFBB Pro Marilena EchoHawk |
| IFBB Physique Pro, Marilena EchoHawk |
| FIGURE |
| PHYSIQUE |
| Christian Duque: Let's start out with some basics. What's your full name, age, ht, wt/contest weight, and what's your hometown and current city? Marilena EchoHawk: My name is Marilena EchoHawk, Im 36, 5'5 1/2(yes that half is important);) , my contest weight is 125 , hometown is Frederick CO, and I currently live in Thornton CO. Christian Duque: Talk to us about high school and college? Were you big into grades, sports, social activities? Describe this time in your life. Marilena EchoHawk: Grades we definitely important to me. Studying always came first. I was into Volleyballl, basketball, and a cheerleader . Christian Duque: What first inspired you to start weight-training? What's on your mind when you're in the gym and how have your workouts changed from when you first got started to now? Marilena EchoHawk: I was inspired by a local woman bodyuilderwhere I grew up, she always looked so feminie but the perfect amount of muscle. I started weight training when I was 17 .When Im at the gym, I try to maintain a focus to get in and get out! My training has changed a lot in the intensity aspect and also just knowing what excerices work best for what I need for my body. Christian Duque: You initially started out in Figure, talk to us about the level of training, diet, and contest prep you underwent. What shows did you do in this division? Marilena EchoHawk: When I first started competing in figure they were looking for a much harder and tighter look, so my weight training was much heavier with alot more intensity, and I had longer cardio sessions to bring in a much tighter package. As the sport evolved the past couple years they were loking for a more streamline look so I had to actually try to cut some of my muscle down! Which is just as hard to take off as putting in on. I did alot of high reps low weight and running to bring down the muscle in my legs. The shows I competed as a figure competitor were
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| Christian Duque: Talk to us about your decision to move to Women's Physique. How did the training and diet change, and what shows did you initially participate in? Marlena echo hawk: My training didn't have time to change.. I competed at Jr Nationals as a figure competitor and my trainer decided to switch me to physique two weeks later and take me to Team U. We basically continued with my same diet and training to bring in a similar package , just brought me in a little leaner. Team U was the first time I competed in Womens physique. Christian Duque: What was it like going to Team Universe? Was this your first time there? How was the show run? How would you assess the depth of Class B and your feelings as far as claiming victory? Marlena EchoHawk: I had a great experience at Team U! I had never competed there before, but it was a very well ran show and very organized with a great venue! Class B was a tough class.. we had 10 girls in my class and honestly all I can say is I'm blessed to have placed first with the great competitors that were on stage with me! Christian Duque; In terms of progress, what are some areas of your physique you'll be working on in the future? What are you favorite and less favorite body parts to train? Marlena EchoHawk: My training will be a little bit different from figure. I will work on coming in a little leaner in the abs and work on bringing up my biceps and work on my lats ! My favorite training days are legs and shoulders, my least favorite are biceps and triceps! Christian Duque: Many competitors will have on and off season diets - do you? Talk to us about both diets (or your year-round diet). Marlena EchoHawk: My Off season diet is 80% I stick to my meal plan which is similar to contest prep just a little higher in carbs and fats with a carb rotation. The other 20% is eating what Id like (in moderation of course) ! Even in my off season I'm at the gym twice a day doing cardio. Christian Duque: As far as contest prep goes, do you tend to carb deplete hard - or do you regulate your sugar intake gradually? Do you monitor your sodium levels and/or consume distilled water? Marlena EchoHawk: Yes I do carb deplete hard! There may be times when my coach will take all carbs completely out of my diet for weeks at a time. We daunt ever have sugar play a factor in my diet. We will start to minimize the sodium days before the contest. Christian Duque: I think one major decision that all women (from bikini to bodybuilding) face, is where to get their suits. Where does Marlena echo hawk get her suits from and/or what are some brands/sites you recommend? Have you always used the same stylist/company throughout your career from amateur to pro? Marlena EchoHawk: There are so may talented suit makers out there.. but for me its important to have the suit maker be able to see the suit on you and make adjustments in person. I use Laura Richards who is here in Denver. She made my suit I competed in and turned pro in! I will definitely have Laura make my suit for my Pro debut! You can contact Laura through facebook under Suit yourself by Laura Richards. Christian Duque: What are your thoughts on tanning? Is the spray on stuff enough? Should ladies have a base tan all year or simply tan a few weeks prior to the show? Also what posing oil do you use and/or recommend? Marlena EchoHawk: I love to tan! lol! I personally like to have a tan all year! I will use the tanning beds twice a week and spray tan once or twice a week. I do believe competitors should tan a couple times a week to get a base tan at least a month before their show. I have only used the Jan Tana Glaze as well as Jan Tana for stage tan. Christian Duque: As far as supplements go, what's a good protein powder you use and/or would recommend to ladies that train? Do you ever use creatine, pre-workout drinks, and/or take any vitamins or minerals? Marlena EchoHawk: I like to take an isopure whey protein during the day, and a casein protein in the evenings. A daily vitamin is def important, and I will take BCAA's, CLA, glutemine , L Carnetine. I dont take any pre-workout drinks or creatine. Christian Duque; How important is drinking water? How much water do you drink on any given day? Do you ever use Crystal Light and/or other sugar-free flavored powders? Marlena echo hawk: Water is very important! I have a tough time getting my water down but to help I do use Crystal light and i try to drink a minimum of 3/4 of a gallon daily. I will cut the crystal light out 4 weeks before I get on stage. Christian Duque: What's your advice to any ladies reading this today that think they're 'too old' or 'too out of shape' or 'too pressed for time' to train in the gym, eat healthy, and/or compete? How do you do it, as a career woman and a parent? Marlena echo hawk: I dont think there is an excuse! Its all about how much you want it and what sacrafices you are willing to make! I am a full time mom and a bank manager. I get to the gym at 430 am to start my first round of cardio and I usually dont get home until 8 pm from my work day and my evening training and cardio. My advice is to set realistic goals, make your meals daily so there is no room for error on your diet and get up an hour earlier to get your gym time in the mornings. Christian Duque: How important are friends and family to you? Marlena Echohawk: My family and friends are extremely important to me. In this sport its crucial to have a support system. I am blessed and so thankful for my family/friends that they understand the commitment ,time, and diet restrictions I have when I'm in contest prep. Christian Duque: What do you have planned for 2011-2012? Do you have a show picked for your Pro debut? Marlena Echohawk: As of now,my coach and I are planning my pro debut to be in April @ the IFBB PRO GRAND PRIX ! AS for the rest of the year that will be up to my coach Allen Watkins! Christian Duque: Thank you so much for taking the time to speak to FigureBikini.com / StrengthAddicts.com . Where can your fans go to learn more about you? Marlena Echohawk: Thank you very much for taking time to talk with me! You can see more about me on my fan page on Face book under Marlena echo hawk IFBB Pro Physique! |