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Published on Tuesday, 27 November 2012 19:29
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Written by Holland Canter
Spotlight On: NPC Womens Physique Competitor Holland Canter
Category you compete in: Women's Physique
Date of birth: February 12, 1988
Hometown: Dadeville, AL
Career: 2d LT US Air Force
How does your family respond to your competing?
My family has always supported me through all of my adventures. Whether I was competing gymnastics, climbing a Colorado 14,000ft mountain, joining the military, or prancing around on a stage in a little bikini, they have always been my biggest fans. My dad once told me that he would be there to cheer me on even if I was playing in a chess match! While they have always supported me, they don't always understand why I do things. They don't really get the whole competition scene or the extreme way of life that a competitor must adopt before a competition. My parents are constantly reminding me to maintain balance in my life, and I know they just want what is best for me. They have learned to trust me through the years, and I know that they will continue to support me no matter what endeavor I pick next!
What kind of goals have you set for yourself, short-term and long-term?
My most recent short-term fitness goal was to bring my best package to the NPC National Championships. Going from third call-outs at USA's to first call-outs at Nationals, I would say I most definitely accomplished my goal! Now that competition season is over, it's time to set new short-term goals for myself. Looking at the big picture, I would like to stay in great shape this winter. I would like to get stronger and work on my endurance for rock climbing, gain more lean muscle and improve my muscular development for competing, and score a 98 on my Air Force PT Test.
As for my long-term fitness goals, I'm very much a "live for the moment" type of girl. I like to do things that inspire me. Competing is a hobby that I picked up this year, but fitness is something that I will continue for a lifetime. If competing continues to inspire me, I will keep it up next year, and I would like to place top 5 at a national competition. In the next couple of years, I want to climb some major mountains including Mt. Rainer, Denali, Aconcagua, and do the Patagonia Ice Trail. I would also like to boulder a V9 and sport climb a 5.13. I would also love to do some modeling and writing for any of the major fitness or outdoor magazines.
What's currently on your iPod?
My music taste varies with my mood. While I'm working out, I love to listen to Dub and electronic music. Bassnectar, Skrillex, Dada Life, Pretty Lights, The Glitch Mob, and Blackmill are some of my favorites right now. I listen to Pandora a lot, and I get really excited when I hear a new beat that really inspires me. When I'm just hanging out, I'm currently into Florence & the Machine and Lana Del Ray. I'm originally from Alabama, so I still enjoy country music every now and then. I also like pop music, and Taylor Swift is my guilty pleasure.
What are your hobbies and interests outside of the bodybuilding world?
I love outdoor activities. Nature has a healing effect on the body that you just don't get in a gym. My favorite outdoor sport is rock climbing. Working out in a gym can get boring sometimes. Climbing really rejuvenates and inspires me. It helps continue my
drive to get stronger and train harder in the gym. My husband and I just returned from our annual Thanksgiving trip to Red Rocks Canyon in Las Vegas. We go every year with some of our college friends to climb. We did a mix of bouldering and sport climbing. Bouldering is a great tool to strengthen your upper body and create power, while sport climbing is more of an endurance activity. I also love mountain biking! There is nothing like zooming past trees on a small dirt trail in the mountains. Last month, my husband and I biked the Falcon Trail at the US Air Force Academy. Biking uphill is such a physical challenge, but you get that intense adrenaline rush on the way back down! I also love mountaineering and snow skiing. I'm psyched to start the winter sports season in a few weeks! My husband and I already have plans to ski at Taos during the Christmas holidays!
Do you have a favorite exercise?
My favorite exercise is a modification of a crossfit workout that my husband found online. It is called "The Bar Complex." I include it every week into my leg workout. A bar complex is a series of exercises performed one after another with sets of 3-4 with reps of 6-10. I mix it up each week by performing it with different weights, numbers, or exercises. This could include deadlifts, power cleans, front or back squats, lunges, or push presses. For example, I would do 4 sets of 6 clean and push presses, 6 squats, 6 straight leg dead lifts, and 6 burpees with a 2 min rest between sets. The weight I use varies each week depending on what other exercises I'm doing that day and my energy level. This exercise complex is a great way to shape your legs and really get your heart rate going!
Competition history:
Iron Man Naturally- January 2012- WP Class B- 1st in Class and Overall
NPC Atlantic USA- March 2012- WP Class B-1st in Class and Overall
NPC USA's- July 2012- WP Class B-13th
NPC National Championships- November 2012- WP Class B- 6th
Next competition:
My 2012 competition season just ended, and I don't have any competitions for next year scheduled yet. While I enjoyed competing this past year, I am already loving this off season. I finally have time to concentrate on my other passions like rock climbing, snow skiing, and traveling!
Favorite Fitness Tip:
Set short term goals for yourself. To keep my motivation level high, I need to feel like I'm "training" for something. I like to set monthly physical goals. These short term goals give me a sense of urgency to push myself. A few of my goals have been to score a 97 on my Air Force PT test, Sport Climb a 5.12, Boulder a V7, and place top 5 at Nationals. These short term goals need to be challenging, but also attainable. This past year I did not accomplish all of my goals, but I always gave it 100% and came pretty close to all of them. I like to keep the mindset of “Always training, always going BIG!”
Who would you like to thank?
First, I would like to thank my husband for his unfaltering love and support. This year has been a learning experience for both of us, and I couldn't have done it without him. Next, I would like to thank my family. They have been so supportive of me, and they have always they been my biggest cheerleaders. Finally, I would like to thank my coach IFBB Physique Pro Andrea Holliday. Andrea really helped me with my nutrition and posing for Nationals! She was a great addition to my training and helped me improve both physically and mentally.
