Name: Cathy LeFrancois
Hometown: El Monte, CA, USA
Height: 5'3"
Weight: 130-135 lbs competition, 150-155 lbs off-season
Goals set and reached for 2009
When I started the year off, the two contests I was thinking about the most were the Ms. International and the Ms. Olympia. I also wanted to come back to New York in between those two shows and win that for a second time. But first, the Ms. International was in March. I wanted to make the top three there and start the season off with a strong statement. But at the show, I was holding water. It was probably just nerves, but that's all it takes sometimes to mess up your condition after dieting all those weeks. I took eighth place, and I was disappointed with myself. But that turned out to be a good thing, because it motivated me to work much harder for the New York Pro. I actually was able to put on almost ten pounds of muscle in between the shows, and I went on to win in New York for the second year in a row. For once, I didn't lose fullness in my back, shoulders, arms, and legs like I usually do. I think the
PlasmaJet I was using consistently helped with that. People complimented me on my ‘new look,' and told me they thought I was definitely going to make top three in the Ms. Olympia if I showed up looking like this again. I was 140 pounds in great shape, and another thing I was proud of was that my arms were up to fifteen inches. My arms always had nice shape and definition, but I was never really happy with their size. Then in late July, two months away from the Ms. Olympia, I slipped and fell in my house, and landed hard on my elbow. The pain was terrible and I was very scared because I had no idea what I had just done to myself or how serious it would be. I prayed that it was nothing major so I would still be in the Ms. Olympia. But it was pretty bad. I couldn't flex or bend my hand, and I could hardly do anything with my left arm. I couldn't even tear open a packet of Splenda, that's how weak I was! I kept doing my cardio and stayed on my diet, and went to the doctors for X-Rays and an MRI. All they could find was that I had bruised the bone on the elbow very badly. These types of injuries can take four to six months to heal. I thought maybe because I am in good physical condition, it will heal faster for me. I got cortisone shots for the pain and inflammation, because my elbow was always swelling up. I iced it every day, stretched everything, and got ultrasound treatments. But after a month I realized I still couldn't train at all, so I had to withdraw from the Ms. Olympia. That really broke my heart because I was looking forward to it so much! But I knew that if I pushed my luck and tried to train around it like some of my fans were suggesting, I was taking the chance of getting hurt even worse and possibly ending my career. That's a chance I didn't want to take.
Most memorable appearance of the year
This is a tie. The
Olympia Weekend was something I will never forget. I always work the Gaspari Nutrition booth, but usually only for a few hours a day because I am competing. This time I wasn't, so I was able to be there longer and talk with more fans. So many people came up to me to tell me they missed me in the Ms. Olympia and that the show was not the same without me. That was very emotional for me, and I probably started crying a dozen times! It really means a lot to me to know that people care. They all wished me a speedy recovery. It's wonderful to have that type of support from people that I've never even met before. Very similar things happened when I traveled to Mexico and
Poland this year to make appearances for Gaspari. Women were coming up to me to tell me how much they were inspired by me to get in shape. I really did not think I was known in these countries, but apparently I am. That was so surprising. The craziest thing was watching the woman who won the contest in Poland as she posed. A lot of the poses seemed very familiar, even the routine itself. That's when I realized they were signature poses of mine, and this routine was based on mine too! After the show the winner came up to meet me, and she told me she was a huge fan. She hoped I wasn't upset that she had copied me. I told her of course not. Imitation is the most sincere form of flattery, and I was honored that she thought so much of me that she used my routine. I have to say that the weather in Poland reminded me a lot of my native Quebec – freezing cold!
Favorite new Gaspari Products of 2009
First, let me say that my all-time favorite Gaspari Nutrition product is
SuperPump 250 and probably always will be. I have used it for five years so far and I can't imagine training without it. I love it that much! As for new products,
MyoFusion is delicious. I used it while I was dieting for the New York Pro. Every night before I went to bed, I had some slightly frozen water and would blend up a serving so it was like chocolate ice cream. When you are on a strict diet like I was, something that tastes that good really helps out. I am also excited about the two new formulas for
Size On. At the
Olympia Weekend, I was feeling a little self-conscious because with the injury I hadn't been able to train. I had lost some size and felt really small and flat.
Rich gave me a sample of the new precontest Size On to try. I liked it, and a little while later he gave me another one. Then I had to go to the bathroom. When I was washing my hands and looked in the mirror, I could not believe how full and vascular my shoulders and arms were! It looked like I had just worked out, seriously. A couple weeks ago
Hide Yamagishi and I trained legs together, since that's all I can do at the moment. He gave me a serving of the
Maximum Performance Size On, the one with the carbs in it, and what a workout I had! I can't remember the last time I felt so strong and had so much endurance on leg day. I am really looking forward to using both of them as soon as I get back to regular training.
Looking forward
As I write this in early December, it's been four months since my accident. I am almost at the point where I feel I can start gradually getting back to training my upper body. In the meantime, the extra time has given me a chance to focus more on my job with Gaspari, which is tougher when I am on a strict training and eating schedule. I could do the 2010 Ms. International, but I know that I would not have time to put my size back on and then diet down. It wouldn't do me or my career any good if I did that show just to do it, looked bad, and placed poorly. So I won't be doing the Ms. International. Now, because I missed two huge shows in a row, the Olympia and the International, I will be competing in every other show in 2010 that I can. I want to start the season off in May by winning the New York Pro for the third year in a row, then I will probably do both the Tampa and Europa shows in the summer before finishing strong at the Ms. Olympia. Going into the Olympia with wins or at least very strong placings at all those other shows means they will be looking out for me. I have never had to take this much time off from training before, so my motivation is through the roof to come back and make 2010 the best year of my career so far.
Nickname: POWERCAT
Residence: El Monte CA
Favorite Body part(s): Glutes
Favorite Body part to train: Legs and Back
Favorite Exercise(s) Reverse: Lunges because always hurt the day after
Favorite Cheat food(s): M&Ms
Favorite Movie(s): Miss Congeniality
Favorite TV show(s): SmallVille, Superman, House and South Park
Favorite Actor(s): Sandra Bullock and John Sema
Favorite Sport(s): Nascar
Favorite Music to train to: Grease, Celine Dion or anything popular. I Love the CD of MADONA life and its playing over and over in my Own PowerCat Gym
Sample Off-Season Training per Body Part:
I never had a workout plan, I train depending on how I feel because I don't want my body to get used the same exercises. Usually I don't care about the weight I use but I do care about having an intense contraction and I use proper form. I train one body part a day. I take a day off after back and legs workouts because they are longer and intense. If I fly somewhere I'll take off that day and if I work long hours I will do small body part like biceps, triceps or shoulders. Recently if I have a day off work or short hours I will use that day to do legs or back because there is no way I will mess up this 2 body part If you have a good back and good legs you can win Show!!
Sample Pre-Contest Training per Body Part:
Pre contest I train the same way as Off-Season but I try to train twice a day if possible. I try to train each body part more often too. Because I train more often I am weaker so I do less sets so there's more time to do more exercises. I do 4-5 exercises, each around 3-6 sets. And I always try to do 12-15 reps. For Pre-Contest, I stay maximum of 1 hour in the gym because I focus a lot on my cardio. To boost my cardio I start with 45 minute first month, second month go to 1 hours and last month 1 hour plus another 30 to 60 minutes of cardio at night depending on how i feel.
Bodybuilding Background:
How long have you been bodybuilding?
20 years.
How did you get started?
When I was 14, a friend of mine in my class had big forearms with veins! I was impressed! I asked how he got them. He said he was training at home with some dumbbells. He starts to talk to me every day about muscle and every time I wanted to know more and more. One day, he brought me a magazine with Corey Everson on the cover. Oh my God, I was so excited, I couldn't believe a woman could be that way and she was so beautiful. So right at that moment, I knew that was the way I wanted to look and I knew I would be an ambassador for this sport one day. I was ready to learn everything I could to have muscle. My eyes were open. Every time I saw something l liked, I was there waiting for an answer to help complete my new look. For example, I saw a guy with huge legs and calves. I asked him how he got them. He said it was from speed skating. I wanted those calves, so I started speed skating and competed for many years.
Why do you train? What motivates you?
I will say first, I was not happy to be a skinny girl of 95 lbs. The way I look has always been really important to me from day one. I always dress decent and do my hair and make up every time I get up. I like to be a woman and I like to be comfortable in my skin. To me it's good therapy and keeps you happy all day--and it's good motivation to hear good compliments during the day, especially. Soon I am going to be 40 and I still hear people talk and think I am close to 30!...lol
Second, I will say motivation comes from my friend Steve, my class roommate, who gave me the torch of bodybuilding and told me to run with it. He was killed by a drunk-driver just before Christmas, so he never got the chance to see the gold medal I brought to him like he asked at my first speed skating competition. He never had the chance to realize his dream to be a bodybuilder. So I did it for him. Always before a show, I ask him to give me strength and make it happen the way he would like it for him.
What are your goals?
My short-term goal is to become the future ambassador of women's bodybuilding – to represent this sport in a positive way and to be a role model for future female bodybuilders and those who strive and work hard to be their very best.
My long-term goals are to continue my 110% dedication and work for Gaspari Nutrition, using my full potential to promote their products and teach others how to realize their goals, and to make Gaspari proud to have on their team the best woman bodybuilder! I also want to develop my “Welcome Fans Home” program, where fans will have the opportunity to spend a weekend with me to learn how it is to live like a pro! And finally, when I find the time, I can write my book. I have so many requests--What is behind the muscle, girl?
What does the phrase “Push Harder” mean to you?
“Push Harder” means to never let your head tell you when you're done. Let your body be your guide. When I train, my repetitions are always intervals of 5. I will not let myself fall below. If I can only push 18 reps, I force myself to “Push Harder” until I reach 20. If I feel like stopping at 12 reps, I force myself to get 15. This has always been my philosophy when training and it has always helped me reach my goals.
What advice would you give to someone who is just getting started as a serious bodybuilder?
First and most important, use Gaspari Nutrition products, so you can be sure that your money is well spent for something that will guarantee results. Start step by step (be organized):
Step 1 – Make sure you have an image in your head of how you want to look. It is important to be able to visualize where you want to be.
Step 2 – Clean! Disperse all the bad food in your cabinet, fridge…etc
Step 3 – Change all the dressings, Pam, cola, jam, and condiments for fat free versions. Get I Can't Believe Its Not Butter spray, Crystal Light, etc.
Step 4 – Go grocery shopping and get healthy food like chicken, turkey, tuna, egg, fish, lean meat, oatmeal, rice, yam, potatoes, Ezekiel bread, cottage cheese, fat free yogurt, fruits, almonds and cashews, just to name a few.
Step 5 – Start to cook your food at night before bed. Put everything in containers so it is ready for the next day or cook food once a week making enough for all meals for each day.
Step 6 – Buy a Nuwave! Infrared oven cooking machine. One simple unit means fewer dishes. Food cooks fast with no smell in the house and tastes great. Cooking food is simple with that. Also make sure you have a food scale, and a drink mixer for your protein shake.
Step 7 – The most important one – BE CONSISTENT! It's worth it. This is changing your life for the best and you will be happy you did it.
Supplementation:
PlasmaJet: 4 pills on training days taken at least 2-3 hours before training, along with one scoop SuperPump250
SuperPump250: One scoop with 6-8 oz. water, 30 minutes before I train
SizeOn: Off-Season, mix with 24 oz. water, full scoop on training days while training, half scoop on non-training days
Cytolean: When I am dieting I like to take 1-2 pills early morning to control my appetite throughout the day
IntraPro: I love to make an ice cream with my Intrapro. I put a lot of ice in my Magic Bullet mixer, along with 1-2 scoops. So good! Off-season, I drink two shakes per day. Pre-contest, I have one shake before bed. I also drink an Intrapro shake anytime I don't have time for a meal because It is so quick and easy.
Glutamine: 5g three times a day (morning, after training and before bed)
CLA: 8g per day (4g in the morning and 4g before bed)
Omega 3, Yohimbe, Glucosamine, Vitamins E & C: One pill first thing in the morning and one pill at night before bed.
Competition History:
| Year |
|
Event |
|
Division |
|
Results |
|
| 2010 |
|
Europa Battle of Champions |
|
Open |
|
3rd
|
|
|
Pro Bodybuilding Weekly Championships |
|
|
|
3rd
|
|
|
IFBB New York Pro |
|
Overall |
|
1st
|
| 2009 |
|
IFBB New York Pro |
|
|
|
1st
|
| |
|
IFBB Arnold Classic |
|
|
|
8th
|
| 2008 |
|
IFBB Miss Olympia |
|
|
|
6th
|
| |
|
IFBB New York Pro |
|
|
|
1st
|
| |
|
IFBB Arnold Classic/Miss International |
|
|
|
6th |
| 2007 |
|
IFBB Arnold Classic/Miss International |
|
|
|
10th |
| |
|
IFBB Sacramento Pro |
|
Light Weight |
|
2nd |
| 2006 |
|
IFBB Atlantic City Pro |
|
|
|
6th |
| 2005-2006 |
|
IFBB Figure (Culver City, Europa, Sacramento, Pittsburgh |
|
|
|
|
| 2003 |
|
IFBB Miss Olympia |
|
Light Weight |
|
4th |
| |
|
IFBB Arnold Classic/Miss International |
|
Light Weight |
|
1st |
| 2002 |
|
IFBB GNC Pro Classic |
|
Light Weight |
|
2nd |
| |
|
IFBB Arnold Classic/Miss International |
|
Light Weight |
|
4th |
| 2001 |
|
IFBB Arnold Classic/Miss International |
|
Light Weight |
|
4th |
| 2000 |
|
IFBB Miss Olympia |
|
Light Weight |
|
4th |
| |
|
IFBB Arnold Classic/Miss International |
|
|
|
3rd |
| 1999 |
|
IFBB Women's Extravaganza |
|
|
|
5th |
| |
|
IFBB Jan Tana Classic |
|
|
|
8th |
| 1996 |
|
IFBB Arnold Classic/Miss International |
|
|
|
14th |
| 1995 |
|
IFBB Jan Tana Classic |
|
|
|
12th |
| |
|
CBBF Canada Cup III Amateur Bodybuilding Championships |
|
Middle Weight |
|
1st and overall |
| 1994 |
|
CBBF Canadian Amateur Bodybuilding Championships |
|
Middle Weight |
|
2nd |
| 1993 |
|
CBBF Canadian Amateur Bodybuilding Championships |
|
Light Weight |
|
2nd |
| 1991 |
|
CBBF Easter Canadian Amateur Bodybuilding Championships |
|
Light Weight |
|
1st |
| 1990 |
|
QuebecMetropolitan Regional Amateur Bodybuilding |
|
Light Weight |
|
2nd |