September 14th 2002, Las Vegas, Nevada - late summer, hot, dry, sunny – perfect for a bodybuilding competition. Where the INBF (International Natural Bodybuilding and Fitness) North American Championships, a pro qualifier for overall winners! For those not experienced in bodybuilding federations, this is the amateur division of the WNBF (World Natural Bodybuilding Federation.) Sue Steele Bergman (ISSA Certified Specialist in Performance Nutrition) an amateur Light Weight bodybuilder, competed and won another first place trophy in the lightweight division. To help rid her of pre-competition jitters, Sue took some advice from a close bodybuilder friend and rode a rollercoaster. It must have worked because Sue was not nervous competing in Las Vegas because, “that ride shook all the jitters right out of me!!!”

Sue has been a competitive bodybuilder and personal trainer for 15 years. Her current title, INBF North American Women’s Open Lightweight 1st Place is her best yet! Not only does Sue compete at the Women’s Open Level (in weight categories) but also is the current 2002 North American Natural Bodybuilding Federation’s Sub Master’s (Age category 35 to 39) Champ and a former Ms. Natural Illinois as well. Look for her in the next publication of Natural Bodybuilding and Fitness Magazine.

Sue Steele Bergman’s Pre-Contest Diet/ Training:

Typical day pre-contest meals: (the final week of dieting is quite intricate and Sue does not want to give up all her bodybuilding secrets. For more information please contact Sue.) Breakfast: 1/2 grapefruit 4 egg whites 3 ounces turkey or cod 1 teaspoon flax oil Morning Snack: 2 scoops Beverly International Muscle Provider (Protein Powder) 3 strawberries ice and water Lunch: 1 1/2 cups veggies or salad, 1 Tablespoon vinegar 6 ounces cod 1 teaspoon flax oil Afternoon Snack: shake (same as above shake) Dinner: 2 cups collard greens 5 ounces cod 1 teaspoon flax oil

Typical Pre contest training: (1-week out) Every body part once a week 3-4 sets, 3 exercises each body part (I am more of an instinctive trainer when it comes to contest training). So some body parts like the back will get 4 exercises, and that day biceps may only get 2 exercises. 4 spin classes a week (starting final 4 weeks before competition) (30-45 min a session) Abs 400 reps 2 days a week 100 reps 3 days a week Posing everyday 30 minutes Sauna 15 minutes every other day Stretching 30-60 minutes every day

Sue Steele Bergman is a personal trainer in Chicago, Illinois and trains with her coach (former AAU Middleweight Mr. Rommy Abdallah), at his new gym, Fitness Image located at 9 North Wabash 4th Floor, Chicago Illinois 60601. To contact Sue her email is: steelegirl@hotmail.com