1. Biography
• Name: Julie Bonnett
• Nickname: Jewels
• Height: 5’4”
• Weight (Contest): 115 lbs.
• Weight (Off-Season): 125 lbs.
• Body Fat: 7-13 %
• Hometown: St. Andrews, Manitoba
• Gym: Goodlife Fitness
• Profession: Business Owner, ContestPrep.ca
2. What got you started in bodybuilding/fitness?
I was struggling to build the body of my dreams and decided to train for a figure competition in order to learn what techniques they use to reach their conditioning. It made sense to follow through and hit the stage to get the full experience.
3. What keeps you motivated to train?
I enjoy my workouts and feel that I am happiest when I am following my diet and training regime to a tee. The focus on competitions helps me to push myself to reach my peak conditioning.
4. What workout plan has worked best for you?
When cutting down for a competition, my training is a seven day per week commitment. I do resistance training six days per week—hammering legs twice, and 1.5 hrs of cardio DAILY (usually stationary bike—however it varies with outdoor plyos/intervals). I never miss a minute of cardio – bragging rights!! Usually I do one hour before breakfast, and another 30-60 minutes before my last meal of the day at the very end of my evening. I also incorporate posing for 15-30 minutes after my afternoon resistance training at least four times per week.
Monday (Legs):
• BB Squats x 5 sets, ramping up from warm-up with just the bar, to 8-12 rep range. Heavier reps are often supersetted with plyos such as pop squats, alternating pop lunges, or even pulsing squats to hit glutes hard.
• Incline Leg Press x 3-4 sets, Superset with Glute Kickbacks or Hip Thrusts and calves on the Leg Press
• Seated Leg Extensions, Superset with Good mornings
• Prone Leg Curls, Superset with Plie Squats holding DB and Pop Squats
• Hip Abduction, Superset with pulsing squats x 30-60
• Split Lunges holding DBS, Superset with Kneeling Straight Leg Kickbacks
Tuesday (Shoulders, Abs):
• Machine Shoulder Press x 2 sets (15 to 20 reps to warm-up)
• Seated DB Shoulder press x 5 reps, Superset with Standing Bent Over Reverse DB Flyes
• Front Cable Raises, Superset with Abs
• Single Arm Reverse Cable Flyes, Superset with Bent Arm Lateral Raises and Crunches
• Machine Lateral Raises, Superset with Leg Raises and Abs x 3 exercises
Wednesday (Back, Obliques):
• Lat Pulldowns x 5 sets
• Bent Over BB Row x 3-4 sets, Superset with Standing DB Side Bends Straight Arm
• Pressdowns x 4-5 sets, Superset with Oblique Crunches x 20/side, then 60 Bicycle Crunches
• Hammer Strength Reverse Grip Pulldowns, Superset with Obliques exercises x 3
• Double Grasp Bent Over DB Row (like a t-bar row) x 3 sets, Superset with Cable Wood Choppers or Obliques on Decline
Thursday (Legs):
• Stiff Legged BB Deadlifts x 6 sets, Superset with Wall Sits or Butt Bridges on heaviest sets
• Single Leg Kneeling Leg Curl Machine x 4 sets, Superset with Plie Squats holding DB x 25 reps
• Seated or Prone Leg Curls x 3-4 sets, Superset with Pop Squats x 15 and then Pulsing Squats x 25
• Single Leg Extensions x 3-4 sets, Superset with Pop Squats x 10-15
• Standing Single Leg Cable Glute Kickbacks, Superset with Kneeling Straight Leg Glute Kickbacks (fast & tight form) x 25/side, 2 sets ea side before resting
• Calves on Leg Press x 4-5 sets, Superset with Sumo Squats x 30 reps (don’t lock out knees)
Friday (Arms, Chest):
• BB Curls, Superset w Standing DB Extensions
• Rope Pressdowns, Superset with Preacher Curls (single arm w/ DB)
• Rope Cable Curls, Superset with Tricep Push-ups
• Machine Flyes, Superset with Double Tricep Kickback
• Machine Preacher Curls, Superset with Machine Tricep Extensions (this area reminds me of when my husband and I worked out with Rich Gaspari at our home gym in Spring 2010! The preacher curl machine will always inspire me now).
Saturday (Shoulders, Core):
Repeat Tuesday workout, adding obliques to the supersets
Sunday:
Rest Day
5. What is your philosophy about cardio?
The heart is a muscle worthy of training! I like to incorporate cardio daily to boost my metabolism, provide stress relief and allow myself to take in more calories. I love my morning routine and feel it starts my day off on a positive note.
6. What is your philosophy about weight training?
In my opinion, there is no better way to get a total body workout and build a balanced physique than with weight training.
7. Do you prefer HIIT or steady state cardio?
Steady state is what I enjoy more, however I have seen good results using HIIT during my outdoor cardio sessions.
8. What are your top 5 favorite exercises?
Squats, Prone Machine Leg Curls, Bent Arm DB Lateral Raises, Standing Reverse DB Flyes and Stiff-Legged Deadlifts.
9. What is your philosophy about nutrition?
My nutrition plan is very similar all year – I only feel I am dieting 8-12 weeks before a competition. I have chosen a lifestyle that demands clean, healthy foods 24/7, though there is room for some treats here and there (you gotta live a little)! I honestly enjoy every meal and love feeling vibrant and healthy; thanks to the good foods I give to my body.
10. What nutrition plan has worked best for you?
Low carbs for the most part, with plenty of greens and protein. Currently I am dieting down for the WBFF World Championships, so this has been my diet the last few weeks:
• Meal 1: 3 whole eggs, chicken breast, 1 slice nonfat cheddar cheese
• Meal 2: Post workout Protein shake with 10g glutamine
• Meal 3: 5 baby potatoes, chicken breast and broccoli or greens of choice (omit carbs on Sundays, or non weight-training days).
• Meal 4: Chicken with egg whites and veggies
• Meal 5: Nonfat cottage cheese with protein powder mixed in and flaxseed oil. If I get hungry, I have veggies, herbal tea, and ensure that I drink plenty of water all day.
11. What is your favorite cheat food?
Sushi, Pizza, Starbucks treats (such as oat bar or pumpkin scones), DQ Smarties Blizzards and maybe once a year, Boston Pizza’s chocolate explosion dessert!
12. What is your favorite health food?
I truly love all the healthy foods in my diet! I’m a natural peanut butter addict, and my husband Craig Bonnett (WBFF Pro Bodybuilder) has developed an incredible recipe for Protein Pancakes that is delicious! I love non-fat cottage cheese – it can be used in so many healthy recipes to create healthy sweets.
13. What supplements have given you the greatest gains?
I love Fusion’s products, including Purple K and SubQ. I also have recently found Cygen’s Power Greens 21 to be a great addition to my contest diet.
14. What does your pre and post workout nutrition consist of?
Pre-workout is protein /fats, such as red meat with veggies or protein shake with natural peanut butter, and post-workout is always fruit and a protein shake with glutamine.
15. Which tools have helped you most with your nutrition and training?
My husband and I have developed our own way of tracking our progress, and establishing what nutritional plan and workout regimes yield the best results for us. I closely track weight, measurements and body fat to ensure that I am making constant progress toward my goals, and we do the same for our clients through ContestPrep.ca. I find that setting small goals makes building one’s ideal physique much more achievable.
16. Have online resources (social networks) helped you in your training? If so, what are they and how have they helped you?
There are so many fantastic networks online—including MuscleDog.com, Bodybuilding.com and even Facebook – all to help individual find the motivation and knowledge they need to reach their goals. I use them all, and try to be very active online and even do my best to blog my own training regimes on my Facebook public page and WBFF blog to help inspire others during my contest prep.
17. Where is the first place you turn to when looking for training / fitness / nutrition advice?
My conditioning specialist and biggest fan—my husband (WBFF Pro Bodybuilder Craig Bonnett)! He is constantly researching new theories, supplements and exercises. I also spend hours online on MuscleDog, Facebook, Bodybuilding.com and various other forums or informational sites to get many different opinions on the latest trends in the fitness industry.
18. Who are your favorite fitness/bodybuilder competitors or role models?
I admire Monica Brant, Cathy Savage and Jennifer Nicole Lee for their accomplishments in the industry. I also have a great respect for my husband, Professional Bodybuilder Craig Bonnett, who is the most dedicated athlete I know. He inspires me to reach my full potential and supports me in my lifestyle and sport in amazing ways. Everyone has their story about what they overcame to reach their goals, and I’m no different! I believe in myself and refuse to let setbacks get in the way of reaching for my dreams.
19. What was the biggest mistake you made when you first started training?
Too much cardio and not enough food. My challenge was to allow myself to gain weight, as I needed to build muscle to shape my physique.
20. What tips would you give to a beginner?
A beginner would benefit greatly by obtaining advice and guidance from a trained professional to start. It’s important to learn proper technique with resistance training, as well as what nutrition plan will work for you to help you reach your goals. There is so much to know, and it will streamline the process to seek help to start.
21. What are your future fitness goals?
I am striving to push my competitive career to new heights and explore the opportunities available in the fitness industry.
22. Where can we find you on MuscleDog.com?
My profile is Jewels. From there, you’ll see my photo gallery, bio and more. Check it out!
