A Balancing Act: An Exclusive Interview with NPC Women's Physique Competitor Stephanie Willes
There aren’t many competitors who had 
a better 2012 contest season than NPC Women’s Physique standout Stephanie Willes. Although she entered 2012 as a relatively unknown competitor, by earning a win at the West Coast Classic and placing in the top three at both the USA and North American Championships, Stephanie cemented herself as a force to be reckoned with in Women’s Physique. Now, with her 2013 contest season about to begin, Stephanie is focused on earning the pro card that narrowly eluded her last year. Find out how this dynamic mother of three finds time to juggle life, college, and everything in between in this Rx Muscle exclusive.
Q.) Your competitive career began in 2009 but, prior to that, did you have an athletic background?
A.) Oh yes. I grew up playing every sport I could. The competitive gene was with me from the very beginning. I always wanted to be the best, even during practices I would want to run the bases faster than all my teammates and get more base hits than anyone at the game. I did ballet, tap dancing, soccer, softball, volleyball, track, and was very involved in rodeos or anything that had to do with an animal.
Q.) When were you first introduced to weight training?
A.) I remember the moment clearly; I was about 7 years old. I walked into a dingy garage with Metallica playing so loud I had to cover my ears, my dad in some very stylish short shorts, tube socks past his calves and a sweaty tank top. (Hey it was the 80’s) He was clanking weights around and I had no idea what he was doing but I wanted to be with him so he let me hang out. Before I knew it, he said, “Jump on my back!” Well little did I know it wasn’t going to be a piggy back ri
de, I was added weight for his donkey calf raises that he was doing on a slab of 2x4’s that he had made himself. That is a fond memory and my very first encounter with weight training. Once I was old enough I joined a gym and I also added weight training to my elective courses throughout my junior and high school years.
Q.) How long had you been training before you decided to step onstage and compete?
A.) I had never trained with heavy weights until about five months before I decided on a competition. Before that I ran and did cardio at the gym with weights only a few days a week. I was ok with that during that time in my life, but I kept having so many knee and hip issues that I decided to stop running and start weight training as my primary source of exercise. This is when I started hitting it hard like a competitor would, as heavy as possible and training six days a week.
Q.) What was it that ultimately made you decide you wanted to dive into the waters of figure competition?
A.) It’s a funny little story that goes all the way back to me as a teenager. I always wanted to be in fitness magazines and model. I did a photo shoot when I was 18 in Phoenix, AZ and never really went anywhere with it, but always had it in the back of my mind. Once I turned 30 I wanted to do a photo shoot just for myself as a present. It was my way of saying “hey look at all my dedication in the gym and how a mom and wife can look.” She doesn’t have to be frumpy with no make-up and in her pajamas all day long. That is something I had done for a few years and was not happy with myself about at all. So I dieted by myself, not really even knowing what I was doing. Then, a friend of mine in the gym decided to do a show and asked if I would diet with her for her last eight weeks of prep. I said “NO WAY, eight weeks that is way too long to diet like that. I could never do that!” But, I sucked it up and said I would give it a try. I did it with her and I went and watched the USA’s in 2008 and knew at that moment that that’s what I wanted to do. I wanted to be one of those girls no matter how many weeks of dieting it took me. So I got a coach and did my first show, the Las Vegas Classic November 2009.
Q.) Looking back, what do you rem
ember thinking or feeling when you were backstage about to step onstage for the first time?
A.) “Don’t trip, don’t trip, whatever you do, don’t trip!!” That’s all I could think about was those dang heels and me falling right on my face in front of all those people! Thankfully I didn’t and it went smoothly. I did feel nervous though. When I was smiling my lip was quivering uncontrollably and I was very shaky too. I felt empowered that I didn’t run and hide and that I went through with it and accomplished my goal, not by just placing top five in my first show, but that I put in all this hard work and I had my sights set on a specific goal and I accomplished it.
Q.) Your competitive career started in the figure division and since then you've transitioned over to physique. Why did you decide to make the switch?
A.) I definitely had a rough time finding my place when it came to what division to compete in. I love to lift heavy and to push myself in the gym so I did acquire much more muscle than the figure division was looking for. So, in 2010 I actually decided to try out bodybuilding just for fun and ended up winning the overall. My conditioning was really good, but I was not up to par with the size of the other ladies. Thankfully the following year Women’s Physique started and I felt it was tailor made for me. The decision to switch was easy for me. I just knew that is where I belong.
Q.) What, if any, changes did you have to your diet or training to make the change so successful?
A.) I did make some changes that year to my diet but it was only because I was diagnosed with Ulcerative Colitis during my prep for USA’s 2011. I ended up in the hospital in severe pain and suffered weight loss while I stayed there for nine days before they sent me home. The biggest change is that I cannot tolerate vegetables or anything that is high in fiber. My daily intake of fiber can only be around 15g, which is much lower that the recommended daily intake for the average woman my age. By cutting out oatmeal and veggies of all kinds I am able to stay pain free, with my medications also assisting in keeping inflammation down. I did have to stop drinking coffee because it was so acidic and of course during the off season I can’t have any foods that are
hard to digest or that have an outer shell. Foods like nuts, beans and certain kinds of fruits. It does make it difficult, but being healthy is the number one priority for me. During this time my training was the same as always, that of a bodybuilder; with heavy weights, one muscle group per day and training six days a week.
Q.) In 2012 you really seemed to come into your own in the sport with a win at the West Coast Classic and top three finishes in both the USA Championships and North American Championships as well. What changes did you make heading into the 2012 contest season that allowed you to take your physique to the next level?
A.) 2012 was an amazing year! I just missed my pro card by one placing! I wasn’t even upset! How could I be? I went from placing 11th in 2011 at Nationals in Miami to a 1st place at an amazing West Coast Classic and then a 3rd place at the USA Championships in Las Vegas and Pittsburgh’s North American. Although bitter sweet, it was a huge accomplishment and I walked away last year very happy.
This was the crucial turning point for me. I changed my workouts. I wanted more of a feminine streamlined physique, being muscular and womanly. I wanted to be beautiful and elegant as well as portraying strength. I started doing a few less sets and hitting multiple muscle groups in one day. Training my weaknesses hard and heavy and going lighter on other areas like my legs, biceps and triceps. They are all natural growers and very dominate. I did some circuit training, high rep workouts and just kept switching things up with different exercises and reps schemes. My body seemed to respond well and I believe this to be the hardest thing to find for any competitor…A well balanced workout that fits your individual needs.
Q.) The momentum from the 2012 contest season has you poised to be a heavy favorite heading into this year's national level competition to earn your pro card. What changes can fans expect to see when you step onstage for the first time in 2013?
A.) Just hearing those words makes me feel so accomplished. I think my biggest change is my shoulder cap!!! I have worked extremely hard for this solid shoulder cap that helps give that “V” taper. I have worked even more diligently on my conditioning this time and would like to come in a lot tighter than I ever have. My biggest weakness is my lats. I’ve been killing them and have seen improvement there as well. I hope to bring the best Stephanie I possibly can.
Q.) Let's imagine you have a time machine. What advice would the 2013 version of Stephanie Willes go back and tell the 2009 version prior to beginning her competitive career?
A.) Oh wow, I’ve learned so much in such a short time but the most important things I would tell myself if I could is 1) Don’t compare yourself to anyone else 2) This sport can give you confidence that you never knew before, but stay true to yourself and your goals. 3) If you’re not having fun, you shouldn’t be competing!
Q.) Away from the stage your mother of three, wife, and college student. How do you manage to balance the demands of being a top tier NPC athlete with the day-to-day stresses of managing a household and getting a college degree?
A.) Some may say my house is the “Nut House!” But it’s the Willes house and our family just sticks together. The kids know when its contest prep time and when it’s not. We don’t eat out and everyone gets to do all the fun stuff they want to do. We just make competing part of our lives. If the kids have a birthday party or a soccer game, we pack our food no matter what, so things are always consistent for everyone. The thing that has been my life saver is by being the schedule queen. Every night I would write out down to the minute of what I needed to do the next day. From study time, housework, kids activities, cardio, the gym, eating, posing practice, and even meeting up 
with a girlfriend to chit chat. I had to write it out and follow it or I would put something off till later in the day and then I would be so terribly stressed and that effects everyone. Although writing out a schedule takes time and energy it really did help me save more time and energy and helped keep me sane during a tough time. I actually pulled it off quite well. I took 9 credit hours and received a 4.0 for this semester. I surprised myself, but also felt proud of myself, and my husband and kids were so excited for me as well.
Q.) When you initially decided to start competing, what was the reaction from your family?
A.) I think everyone was more curious than anything. No one really knew exactly what I was doing but they were very supportive. They all follow along my journey and are a huge cheering section for me. Although no one in my family has ever attended a show to watch me compete, I know they are cheering for me from afar. Maybe one day I can get them in the audience.
Q.) Your husband has played a critical role in your career thus far. Could you talk a bit about what he's done, and what it means to have that type of support?
A.) I owe everything that I know to him. He has been in the industry for a long time and is very wise in every avenue of the sport. I honestly don’t think that I would be where I am today without him. Being my coach and my husband is a tough job. Imagine having to tell your wife that her glutes and hamstrings aren’t quite where they need to be! Telling you, don’t eat this and no you can’t have that. One could start to get agitated quickly at having to do such tasks but, he does it and he does it well; from helping me decide on the proper workouts, cardio, food and water intake and posing as well. You name it and he helps me with it. Kudos to him for being so amazing, honest, forthcoming, and for putting up with my whining!!! It means the world to me to have such great support from him. I can’t even put into words how grateful I am. Competing can get stressful at times, and without spousal support it can really be detrimental to the family as a whole. I thank him for all that he does in making this journey an amazing one.
Q.) When can fans expect to see you onstage again?
A.) Very soon!!! I plan on doing Jr. Nationals in Chicago, just around the corner. Then the USA’s are in my home town so that is a given. I will wait till after that show to make any determination on further National level shows for the year.
Q.) Complete this sentence. "I will consider my 2013 contest season a success if....."
A.) I come out of it a better competitor than the year before both physically and mentally.
With Junior Nationals just days away Stephanie is in the process of making her final preparations before kicking her 2013 contest season into high gear and attempting to bring home her Pro Card. Only time will tell if she’ll be able to cash in on the enormous potential that we glimpsed in 2012 – but Stephanie Willes: wife, mother, and IFBB Pro does have a nice ring to it.
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