Name: Julie Bonnett
Age: I’m young enough to shop at American Apparel, but old enough to remember the beginning of reality tv.
Location: Built a brand new house in Winnipeg, Manitoba
Height: Well, it’s rare to catch me without my beloved heels, so let’s say 5’9”? lol
Weight: At 20 I was under 100 lbs, but I have sculpted my body to add about 20 pounds of lean muscle.
It’s funny that I am a professional athlete, because I was all about the arts as a kid. I originally wanted to become a photographer, but university courses led me into a career as a graphic and web designer. I loved my profession, however my passion for fitness eventually lead me to become educated as a personal trainer, and my entrepreneurial spirit fuelled the creation of ContestPrep.com Online Training with my business partner, best friend and husband, professional bodybuilder Craig Bonnett. Together my husband and I have followed our passion and live our dream – both Pro athletes and successful, industry-leading trainers via our company, ContestPrep.com – the premier physique consulting firm. We just launched our brand new website, which I’ve very excited about! With ContestPrep.com, we changed the way athletes prep for competition and opened the eyes of thousands of general public clients to the true lifestyle that creates fitness success. I am proud of Craig and I for being examples of a top bodybuilder & published fitness model who are winning in other areas of our lives. Anyone can diet and train obsessively to create the body of their dreams, but you can’t lose sight of everything else in life that matters. I look up to individuals who have it all – career, family, beauty, love & health – and don’t take any of it forgranted.
Achievements And Media Coverage:
– Oxygen Fitness #108 Vol 11 Issue 8 August 2008
– Status Fitness Issue 9, Spring 2009
– Inside Fitness Feb/Mar 2010 Hot & Fit 100
– Status Fitness Winter 2010 Issue 12
– MuscleMag Feb 2010 No 333
– Inside Fitness #20 Vol 5, Issue 2
– Oxygen Fitness May 2010 #130 Vol 13, Issue 5
– Inside Fitness Aug/Sept 2010 Vol 5 Issue 4
– Oxygen Fitness Sept 2010 #134 Vol 13 Issue 9
– Oxygen Fitness Oct 2010 #135 Vol 13, Issue 9
– Inside Fitness #23 Oct/Nov 2010 Vol 5 Issue 5
– Oxygen Fitness Nov 2010 #136 Vol 13 Issue 11
– Inside Fitness Dec/Jan 2010 Vol 4 Issue 6
– Status Winter 2010 Issue 15
– Oxygen Fitness #138 Jan 2011 Vol 14 Issue 1
– Inside Fitness #24 Dec/Jan 2011
– Planet Muscle January 2011
– Inside Fitness #25 Feb/Mar 2011 Vol 6, Issue 1
– Oxygen Special Glutes Issue Summer 2011
– Oxygen Fitness #142 May 2011 Vol 14 Issue 5
– Inside Fitness #27 Jun/Jul 2011
– Oxygen Fitness #145 Aug 2011 Vol 14, Issue 8
– Inside Fitness #29 Oct/Nov 2011
– Oxygen Fitness Sept 2011
– Oxygen Fitness #147 Oct 2011 Vol 14, Issue 9
– Oxygen Fitness #149 Dec 2011 Vol 14, Issue 12
– Inside Fitness Dec/Jan 2012 Vol 4 Issue 6
– Muscular Development Jan 2012 Vol 49, No 1
– Oxygen Fitness Jan 2012 Vol 15 Issue 1
– IFM Around the World Coverage
– MD Arnold Coverage
– Oxygen Fitness Spring 2012 Blab News Section
– Oxygen Fitness June 2012
– Oxygen Fitness Glutes Features
– Oxygen Fitness Rob Kennedy Feature
– Van Glam Magazine, Sept 2012 Issue
– Oxygen Fitness, February 2013
– Status Fitness Girls of the WBFF 2010
– Status Fitness Super Fitness Model 2011
1st Place, MABBA Novice, Fitness (1st competition!)
1st Place, MABBA Provincial Fitness
2008 Oxygen Fitness Future of Fitness
Overall Winner, 2008 Ms Fitness Manitoba
6th Place in Pro Debut, 2009 WBFF Worlds, Pro Fitness
2009 Inside Fitness Hot & Fit 100 Model
Ms April, 2010 Status Fitness Model Calendar
Oxyy Girl! 2010 Workout Series
2010 WBFF Pro Fitness Model World Champ Runner-up
2011 WBFF Pro Fitness Model World Champ 2nd Runner-up
ContestPrep.ca Owner | Industry Leader Fitness Personality & Writer Oxygirl! (Oxygen Fitness Model)contestprep.com
Fusion Bodybuilding Sponsored Athlete, Top Professional Athlete, Industry Leader, Fitness Personality & Trainer, Oxygen Fitness Model, Published Writer
When did you get started with fitness?
I was a competitive tap and jazz dancer right into my teens, however when the demands of school and work no longer allowed me the time to travel into the city for dance class, I realized I would have to find another way to keep fit. I began weight training in the grungy basement gym of my high school with one of my girlfriends. I had read that bodybuilding was great for keeping fit, and years later took my interest and physique to the next level in competition.
What drives you to be so fit?
I feel happiest & most confident when I am fit. It’s really as simple as that – I love all the benefits that eating right and staying active bring. My inspirations are many, and I’m sure I can’t name everyone. During intense cardio sessions when my body want to give up, my mind reminds me that Craig Bonnett wouldn’t be proud of me if I gave less than 100%. My friend Lara has been struggling with serious health issues for 6 years, and yet is always glowing with happiness and positivity – so I owe it to her to be thankful for my own good health and fortune. Or that my amazing family at Fusion Bodybuilding believe in me and I would never take their sponsorship and support forgranted… I could go on and on – I am so fortunate!
What has been the hardest obstacle for you to overcome?
Finding enough time in the day to do everything!
What is your favorite body part to train?
It’s tough to get me to sit still, and the same goes in the gym, so I love training legs because I get great results by incorporating supersets. I hit glutes nearly every other day with bosu ball squats, quick straight leg kickbacks, weighted glute hip thrusts or plyos – everyday if you count my cardio sessions! Spinning is great for targeting hamstrings and glutes.
Do you incorporate much cardio into your training?
Absolutely! I do cardio all year round, and like to vary my activity. In off-season, I love getting outdoors to bike or rollerblade, and in winter my husband and I get together with friends to go ice skating. When I’m on season, I pull my cardio inside, for safety and because it’s more effective for fat-burning for me to use the spin bike or stepmill.
Could you tell us about your current training program?
My workout routine changes throughout the year to match my goals. Even if my next competition is a year away, I am always motivated to improve for the next show. This gives structure to my off-season training & makes clean eating easier.
Here is a brand new example of one of my personal workouts, during contest prep.
I always begin my workouts with 12 arm circles forward/backward, side bends, hamstring, trap and lat stretches. This helps me pinpoint any irritations and ensure I am not scheduled to train a bodypart that is still recovering from my last session. It also gives me a few minutes to blast my music and being to pump myself up for my workout.
Day 1 – Priority Day
– 20/15/15/10/8 x Leg Press (Push through heels)
– 12/side x 4 sets Single Leg Machine Curls, SuperSet with 20 Bosu Squats
– 12-15 x 4 sets Leg Extensions, SS with 15 Pop Squats
– 8-12 x 4 sets Prone Leg Curls, SS with 15 Pop squats
– 30 steps x 3 sets Walking Lunges, SS with DBs, SS 20 Machine Abduction
– 15 x 3 sets Standing Calves, SS with 30 BB Glute Hip Thrusts
– Cardio: Stepmill x 30-40 mins stopping to rock 20 Pop Squats every 5 minutes & top up cardio to reach 2 hrs EVERY day with spin, plyos, outdoor cycling or rollerblading.
Day 2 – Shoulder & Core
– 15-20 x 2 sets of Machine Shoulder Press
– 12 x 3 sets Arnold Press, SS with Seated Reverse DB Flyes
– 15 x 3 sets Standing Cable Face Pulls, SS Plate Steering Wheels
– 15-20/side x 4 sets Single Arm Reverse Cable Flyes, SS with Handstand Push-ups or Handstand Plank and Bicycle Crunches x 60
– 15-20 x 4 sets Cable Crunches, SS with Ball Crunches, Oblique Twists on Decline
– Bent Arm DB Lateral Raises, dropset x 2, SS with Roman Chair Leg Raises, Bicycles Crunches x 60
Day 3 – Back & Arm
– 12 x 2 sets Neutral Grip Chin-ups
– 12 x 3 sets Hammerstrength Machine Pulldowns, SS with 21s with BB, Close Grip BB Military Press (Hinge Press)
– 12/side x 3 sets Single Arm Cable Row, SS with Double Tricep Kickbacks, Alternating DB Curls
– 12 x 3 sets Straight Arm Pressdowns, SS with DB Preacher Curls, Dips
– 8-12 x 3 sets Seated Cable Row, SS with Concentration Curls, Rope Pressdowns
Day 4 – Lower Body (Hamstraing/Glute Priority)
– 15/12/12/8/8 BB Squats, SS with 30-60 sec Run on Spot & 10 Pop Squats
– 12/12/8/6 Stiff-Legged Deadlifts, SS with 30 BB Glute Hip Thrusts, 60 Bodyweight Squats
– 15-20 x 3 sets Good Mornings, SS with Prone Leg Curls
– Seated Leg Curls 8-12 rep range, SS with Plie Squats or Calves - Abductor Machine x 30 reps, 3 sets, short rest between sets - Standing Calves SS with Glute Kickbacks - Leg Extensions
Day 5 – Chest/Shoulders/Triceps/Core
– BB Bench, SS with Knee-Pull in on the Bench x 25 - DB Shoulder Press, SS with Standing Reverse DB Flyes and Crunches on Floor - Standing Reverse Cable Flyes, SS with Wall Handstand Planks or Handstand Push-ups - Rope Pressdowns, Ss with Tricep Push-ups - Tricep Isolation Machine, - Roman Chair Leg Raises x 12, then 6 with knees only up, SS with Back Extensions on Bench - Extra Core if time allows
What does your diet look like?
I admittedly eat low carb when dieting for a show or big photo-shoot.
• Meal 1: Chicken Breast or Lean Beef with 3 Egg Whites and Fusion Omega Oil
• Meal 2 is (Pre workout) Protein Shake with Glutamend, SubQ and Purple K and Veggies
• Meal 3: (Post workout) Protein Shake with Glutamend
• Meal 4: Chicken Breast or Lean Beef with 3 Egg Whites and Fusion Omega Oil
• Meal 5: Salad with lean protein (i.e. Tuna, Salmon, Chicken)
• Meal 6: Lean protein (i.e. Tuna, Salmon, Chicken) and Nuts
Do you Take Any Supplements?
I believe food is the best supplement – there is no quick, over the counter fix for a bad diet. However there are certainly fantastic products that can help in addition to clean eating.
I use CLA, BCAAs, Glutamend, Omega Oil, Pre-workout supplements such as Fubar, creatine (Purple K), SubQ at certain times of the year to help my fat loss and energy levels, protein powders, and ALWAYS incorporate a multivitamin to ensure my body has all the nutrients it needs.
If you could start back from the first day you started training would you do anything different?
No, I believe that our experiences in life make us who we are today
What is your biggest “Fitness” accomplishment?
First, together my husband and I have followed our passion and live our dream – both Pro athletes and successful, industry-leading trainers via our company, ContestPrep.com – the premier physique consulting firm. We just launched our brand new website, which I’ve very excited about! With ContestPrep.com, we changed the way athletes prep for competition and opened the eyes of thousands of general public clients to the true lifestyle that creates fitness success. I am proud of Craig and I for being examples of a top bodybuilder & published fitness model who are winning in other areas of iour lives. Anyone can diet and train obsessively to create the body of their dreams, but you can’t lose sight of everything else in life that matters. I look up to individuals who have it all – career, family, beauty, love & health – and don’t take any of it forgranted. Second, realizing my dream of shooting with Oxygen Magazine! I can’t believe I have had the honour to grace the pages of my favourite women’s fitness magazine numerous times, and every time I shoot with Paul Buceta and the Oxygen team, it’s surreal. Third, it brings tears to my eyes to relive the moment I won my Ms Fitness Manitoba Championship. I am forever thankful to all the amazing friends, family, clients and fans who helped me achieve that goal, especially the most dedicated athlete I know – and am lucky to be inspired by daily. Maybe I should change my answer – it was the best achievement of my life to catch the eye of my boss (at the time)… my trophy husband Craig Bonnett. Life was good before, but all of the exceptional moments I have been lucky enough to experience wouldn’t have been possible without him.
Is there anyone in the fitness industry that you look up to?
I don’t follow in the footsteps of other models, I do things my own way and carve my career for myself. We all have a story of what we overcame to find success in life and I realize that sharing these stories help people relate to you. However I choose instead to open up my current, everyday life to my community – showing them how I find ways to motivate myself to continue to stay in top shape & strive for my dreams in the fitness industry. It’s easy to diet for a few months to peak for a show, but woman don’t want crash diets, they long for a long-term lifestyle that will keep them in their skinny jeans & closer to their dream body. The story I share is how I do just that.
Final Advice For Readers?
It’s never too late to change your life!