10 minutes with… Ms Bikini Tall Miami Pro Carly Tierney (Part 1)

Need a bit of fitness inspiration? We caught up with Ms Bikini Tall Miami Pro 2014, Carly Tierney to ask her more about her passion for fitness and lifting, her path to glory and her top health and fitness tips… 1. Have you always been a fitness enthusiast? In a word, no. In fact when I was a teenager, I was overweight. I was so unfit I could barely make it round the school field! When I was about 20 I joined a gym but had no idea what I was doing. I found the free weights area and machines intimidating. I stuck to my comfort zone and did cardio and classes for the next 10 years! 2. What inspired you to get more into fitness? After many years of having an unhealthy relationship with food, I signed up for a gym instructor and Personal Trainer course to educate myself. I started reading fitness-related books, watching YouTube demos and going to the gym early in the morning. Like anyone new to weightlifting, I was convinced that I had a big sign on my head saying "I have no idea what I'm doing!" I now realise that no one else cares, they're too busy working on their own gains. I started to really enjoy my new varied and challenging training and the changes I noticed in my body kept me motivated. 3. What made you want to enter Ms Bikini Tall Miami Pro? [caption id="attachment_549" align="alignnone" width="640"] Me (middle) with my trophy and fellow competitors on the Ms Bikini Tall Miami Pro stage[/caption] I'm goal-orientated and love a challenge. I wanted something that would encourage me to push my limits and this was a perfect opportunity. My incentive was not to win a trophy, though I'm delighted I did. Miami Pro gave me the chance to apply my knowledge practically and moved me out of my comfort zone. Also, come on now - the glitzy bikinis and shoes are pretty awesome! I wanted some sparkle in my life and to be able to embarrass my kids one day by saying, "Come and see what Mummy used to do!" Awesome motivation. (By the way I'm not a mum just yet!) 4. What fitness and diet changes did you make to get ready for the competition? The aim of the bikini category is to have a balanced, healthy, athletic and feminine physique. 8 weeks before the competition, I started doing cardio in the morning 3 to 5 days per week. I kept my cardio duration short and relied on High Intensity Interval Training (HIIT). Whatever I did, I kept my body guessing. I lifted heavier, trained harder and dedicated myself entirely to the competition. I planned every meal, drank plenty of water and I also introduced additional sports supplements to my diet, such as CLA, L'carnatine and fat burners to get as lean as possible. In the last few weeks of prep, I gradually cut down on calories and carbs. This is not a long term change or sustainable and not advisable unless you are competing professionally.  5. How did you find the experience of the competition?  OK, the reality is that the preparation phase is tough. The glamour that you see on stage is literally the tip of the iceberg. For me, the journey was more than physical. It was mentally tough and taught me persistence, sacrifice and self-control in measures I didn't think were possible. Competition day was really fun and a chance to showcase my hard work. At that point I had no control over where I placed so I just went for it and enjoyed my time on stage! Miami Pro is just the beginning... You'll have to watch this space for my goals for 2015! Competing is now in my blood! 6. How has winning Miss Bikini Tall Miami Pro 2014 affected you? It's cemented my already firm belief that anything is achievable if you're prepared to push yourself and never give up. The photo of me holding my trophy speaks for itself. When they announced that I had taken first place I was ecstatic and then, as the cameras were flashing, me being me, I was already thinking "OK, what next?!" 7. What’s your current training routine like? Fun! I never do the same workout so I'm never bored. I love acquiring knowledge and use what I learn to bring a variety of training techniques to my workouts. I go between heavy lifting days, light days and moderate days. I incorporate techniques, such as supersets, which means performing two different exercises back to back with no rest in between (10x  leg extension + front squats for larger quads, for example), tri-sets, rest pauses, negative reps, and circuits. [caption id="attachment_550" align="alignnone" width="550"] I go between heavy lifting days, light days and moderate days.[/caption] I work full-time, so good organisation is key to fit in training where I can. I do 2 x 40 minute sessions per day, 5 days a week. And I always have a rest day. I work a specific body part each day and do legs twice. I believe in eating clean and lifting heavy instead of endless cardio. This is what has worked for me. Want some more? Check out part 2 of our Carly Tierney interview, where she reveals her favourite workouts, must-have fitness equipment and her tips for achieving fitness goals and a healthy diet. Or read about when Carly joined our Leeds store for a supplements sampling day. Have you got a question for Carly? Ask your question in the comments below, or contact Carly on Twitter @Oomph_PT. You can also follow CarlyTierneyBSN on Instagram. Carly Tierney is a fully qualified Personal Trainer, Pilates instructor and fitness feature writer. She is also sponsored by BSN, Bio-Engineered Supplements and Nutrition, Inc. Follow them on Twitter @BSNSupps_UK. Look out for Carly's remarkable journey to finish first at Miami Pro coming soon in the National press. BSN supplements – Cell Mass, Amino X, Syntha 6 and N.O. Xplode 3.0 - are available at our Newcastle and Leeds stores. View our store finder for directions.