90 Day Transformation to Figure Competitor
by John Destacamento
Photo Credits: Orlando Dalisay, Terry Goodlad
Yvonne Hastings, a Canadian born fitness enthusiast joined the Sweat Studio Team as a personal trainer in July 2009. She had intentions on becoming a figure competitor and wanted to pursue the next NPC (National Physique Committee) local competition in which was the San Francisco Bodybuilding, Figure, Fitness and Bikini to be held at Chabot College in Hayward on October 10, 2009. Even though Yvonne recently became a certified personal trainer, she had very little experience participating on strict diets and strenuous workout routines. This would be quite a challenge for both of us. With only 9 weeks to train, we decided to go for it.
We took photos August 1st, and began our first training session on August 3rd. After reviewing her photos we acknowledged the areas that needed to be built and sculpted plus the photos gave us insight on the overall needs to be done to become a contender on October 10th. Planning a structured routine was absolutely needed for the short period we had left. Anyone training for your first competition will usually discover many gray areas in the program and it’s very unpredictable on how your body will react to dramatic changes. There’s always the risk of injuries and sometimes digestive systems do not properly function.
I’m a strong believer in quality rather than quantity in the workouts. Quality does not necessarily come from how strenuous the workouts are, it also comes from frequent planning. I’m talking about listening to your body on a day-by-day basis and scheduling your workouts according to the body’s energy levels along with the duration of cellular repair to muscle tissues. This is why I rather not put any competitor on a fixed weekly schedule especially if the goal is to lift heavier to build size. For building hypertrophy and mass, for years my golden rule has been: “First punish the muscle groups, then punish them again after they’ve completely healed.” If you implement this theory, most beginners will resistance train heavy only four times per week and possibly only 4 days of aerobic activity per week. With more experienced competitors the days per week can be greater. From my standpoint I believe that most beginning competitors over-train and do not allow sufficient recovery time for their muscles to grow.
Allowing full recovery assures better muscle growth and alleviates the risk of injuries. Believe me, if you train at heavy and high intensity levels you are at risk without proper procedures.
Yvonne’s body responded well to intense exercise for the first several weeks but we had an upcoming obstacle yet to overcome. Months or perhaps a year prior to the competition, Yvonne scheduled a trip to Jamaica last week of September for a vacation. This meant Yvonne would be away for nearly 10 days and to return with 9 days out of competition! Everyone knows that it’s difficult to workout during a vacation and no credit if you're doing the “ 16 oz. Margarita bicep curl!” When she returned it seemed like we moved one or two steps backward, so we had to raise the bar for the next 9 days of training.
The next nine days we had to scrutinize every little thing such as diet, training and time constraints as Yvonne and I was determined to do everything it takes to look awesome on competition day. I may have reached an obnoxious level asking her redundant questions everyday; “What’s hurting today?” “Can we sprint today”, “What did you eat”, “How does your bikini fit?” etc… 
Of course if I'm not obnoxious I’m most likely not doing my job. We scheduled a figure posing session with IFBB Professional Bodybuilder Adorthus Cherry (AD), and once again, AD brought valuable advice to the table. On stage, figure competitors need to bring out the best of what their body has to offer and AD has this ability. We highly recommend his consulting for beginner figure competitors, bodybuilders along with novice competitors. With only a few days left, Yvonne gave maximum effort and when show time arrived, she shined on stage and took SECOND PLACE! The factors of a short 9 week training cycle and the obstacle of a 10-day vacation in the process, Yvonne placing second in her first competition is more than I expected.
We both felt optimistic from the last show that we decided to pursue the November 7th competition in Sacramento, CA. These shows were less than four weeks apart but Yvonne made significant progress and her figure bloomed to absolutely stunning! We’ve included photos of the Sacramento competition here as well.
SS: So what is the first thing you did after the competition?
YH: I went to Taco Bell and ordered Nachos and chulpa’s. 
It didn’t last the car ride back to the hotel. Yummy!
SS: In one to three words how would you describe the experience backstage?
YH: Very colorful!
SS: What was your highlight of the event or that ultimate special moment?
YH: Winning second place in my class and hearing my husband - Mark and my Trainer – John yell out my name to cheer me on!
SS: What do you think is your most special body part that made the difference in the competition?
YH: 
My back, waist, and my big smile!
SS: What are your regrets, and what could have you done to prevent them?
YH: 10 days before the competition I slipped with my diet when we went to Jamaica to celebrate my 40th Birthday.
SS: Did you make any friends backstage or at the event?
YH: Yes. All the people that worked the event were very helpful and available anytime to answer questions.
I also met a few figure competitors that were extremely friendly and made my experience as a new competitor less stressful.
i.e. Sue Conners-who won 1st in San Francisco, 
Maria Houck-who placed 3rd in San Francisco and Estrella Parian-who won 3rd in 45 + and also placed 5th in class A. Great Job ladies!!!
SS: What area(s) do you feel needs work?
YH: My legs, glutes and deltoids.
SS: How does your family and friends feel about your body transformation?
YH: My family and friends are very impressed! You’re not a loser if you don’t try!
SS: What would be your 3 top suggestions (question?) if someone came up to you and asked that they wanted to compete.
YH:
1. Suggest they get full support from Family/Friends as this kind of decision involves everyone.
2. Suggest that they review their daily lifestyles and provide adequate time to plan meals and eat well.
3. Suggest they have adequate funds available as this sport is and can be very expensive.
SS: Are you planning to continue with more competitions?
YH: Yes. I have completed two competitions in California and would also like to pursue the Canadian Figures Shows in 2010.
SS: Any special thanks to people?
YH: My husband, Mark Hastings for his on going patience. John –my Personal Trainer at Sweat Studio, (AD) Adorthus Cherry and Beatrice Galan. Thanks to all my, family, friends and clients.
Yvonne (Evo) Hastings
· Gym: http://sweatstudio.com/
Photos: http://orlandodalisay.com
· Bodybuilding/Figure Consulting: Adorthus Cherry: http://teamcherrybody.com/
· Suit: Tamara Oakley:http://bikiniguru.com
· Suit: Dawn – getting information on her website.
· Oct 10th Show: http://musclecontest.com/
· Nov 7th Show: http://npcsacshow.com/
· NPC: http://npcnewsonline.com/
