Posted 18 January 2012 by Interview:

Jill Rudison

What sparked your interest in training?

Back in 2003 when I was still living in Miami, my dear friend and trainer at the time, IFBB Pro Maria Bellando, double-dog-dared me to enter her Southern States figure show. I accepted the challenge and competed in my first show only 16 weeks later. And fast-forward almost 10 years later and I'm still at it. I love this lifestyle. I love to compete, to push myself and my limits. I want to win. I'm a Leo; stubborn...and persistent. :)

How do you stay motivated?

I really don't have any motivational issues. I love training and the constant elevation of myself to push my limits. Knowing how amazing I feel every time I get super lean and jacked is inspiration enough. It's harder for me to be patient. I like to put in the work and seeing results, no matter how small of a gain, is my biggest motivator. I vow to pay more attention to the "what I have" instead of the "what I don't have" this year and really accentuate and work it.

What types of cardio have worked best for you?

I like to do a circuit. 20-20-20 or 40-10-10 mixing it up between the gauntlet, stepper, eliptical, treadmill on an incline or running flat/small incline, bike and rower. I'm also a HUGE believer in SPX, which is an amazing machine that allows you to train at a cardio pace while doing resistance training simultaneously. It's like a SPX Odyssey 2012 uber-pilates reformer. You can check me out training and (soon) teaching at The Studio (mdr) in Marina Del Rey, CA. It's my secret weapon.

What does your diet consist of?

Mostly clean foods about 85% of the year. I like to mix my proteins up; chicken, turkey, bison, fish, namely tilapia, tuna & salmon. I LOVE MuscleEgg egg whites. Delish and convenient! I generally do 6oz protein every meal, no carbs after 5, veggies galore, eat every 2-3 hours - you know, the usual diet with some tweeks. I make sure to drink atleast a gallon of water a day and am also admittingly fueled by coffee. And occasional Monster Sugar Free Energy Drinks.

How do you deal with cravings for junk foods,
sweets and salty food?

Sometimes I give in to small doses if it's really bad and/or merited wanting. I also eat alot of sugar-free Jell-o to curb my horrific sweet tooth. But there are some really great recipes you can make to satisfy your hunger for certain tastes and/or foods that are actually GOOD for you. I just recently shot a segment with Bob Caputo & Matt Mendrun for "Making Muscle In The Kitchen" and I baked some amazing protein-powder based brownies, cookies, muffins and pancakes. All low sugar or sugar-free / guilt free recipes! I wanted to prove that you CAN have your cake and eat it too!!

What are your top 3 favourite exercises?

I love them all, but I especially love skullcrushers, shoulder presses and bicep curls.

How much rest do you take between sets?

It depends, but I like to try to rest about 30-45 seconds on average between sets. Depends if I'm a chatty Cathy or being uber-social and talkative that morning or not.

Do you listen to music whilst you train?

If I'm training with Chris Cormier, no. He gets my full attention. LOL But when I train myself I wear my ginormous-ass headphones and crank the volume to Pandora, usually with the radio station between Rick Ross, David Guetta, Benny Benassi, Drake, Wu-Tang Clan, Tupac, Beastie Boys, White Zombie, Pantera, Rage Against The Machine and Jay-Z. I wish I could just go off and jam out dancing in the middle of the gym in between sets, but I'd look like a wackjob. LOL

I do bust out in spontaneous dance in the posing room though. Sssh.

What is your training routine like?

I do cardio pretty much 7 days a week. Even on my day of rest (champs don't really take em, LOL) I still go ride my bike or do "loser" (AKA lazy) cardio at the gym for an hour. My cardio generally consists of 20/20/20 on the stepper, elliptical, running on a slight incline, walking on a steep incline, sprinting, rotating stairs, bike and/or rowing. I'll pick my fave 3 for the day. I also like to do double cardio before a show and do an hour in the morning and an hour at night, which I'll usually start about 4 weeks out. For weights, I train 5 days a week and do a split like:

  • Mon - Chest
  • Tues - Legs
  • Wed - Bi's & Tri's
  • Thurs - Legs
  • Fri - Back & Shoulders

I also do abs every day for about 20 minutes doing various crunches and exercises. And I have a secret weapon. It's called SPX and it's totally responsible for my uber core strength and for creating my cuts in all of my hard to reach places. I like to take classes at The Studio (mdr) 3-4 times a week. It's the only workout that is both cardio and weight resistance at the same time. Amazing.

Do you set short and long term goals?

I like to set both. I'm putting together a vision board this week in order to put things down where I can actually see it and be reminded of it and focus on achieving all my goals and staying on the path to do so.

What are you most proud of?

On me, definitely my legs. They literally stop traffic. Caused 2 wrecks. True stories.
My wheels are the most identifying and characteristic part of me and I bust my ass to make them as show-stopping as they are. Outside the gym I am most proud of my recent production projects that have finally made some headway and are manifesting. Coming soon. You'll see. ;)

Have you had any obstacles or setbacks towards achieving your goal physique?

Last year was rough. I had a really bad staph infection develop in my left elbow just before the USA's, which I had been advised against even competing in by my doctor. Ultimately, I didn't listen to him and went on to place 3rd. It was crazy. I was a day away from being hospitalized and thought I might even lose my arm for a second. That was gnarly. But, it didn't kill me and ultimately made me stronger. I persevered. I'm a fighter.

How do you measure your progress
scale, mirror, or performance?

All of the above. But pictures and feeling are usually
the best ways to track it.

Who are your favourite, athletes or fitness models?

Larissa Reis and Eva Cowan have great physiques. Dana Linn Bailey, who's a trailblazer in the physique category, not only has a sick physique, but she's a smart cookie and has a great clothing line. (You go girl.) Monica Brant is who inspired me to compete; I wanted to BE her. Joanne Lee is still my hero to this day. Love her. And of course, the great, the idol of all idols, Cory Everson.

What supplements would you use/recommend if any?

I use both Champion Nutrition and Gaspari's Myofusion protein powders. They're my 2 favorites - low sugar, high protein, amazing taste. I just can't be exclusive. LOL - I also use Glutamine and BCAA's in my water jugs on a daily. I also love Gaspari's Anavite Daily Vitamins and Champion's Nitro PM.

What 3 tips would you give to any woman wanting to get a feminine, CutandJacked physique like yours?

1. Eat clean. Dieting is the key to it.

2. Don't be afraid of the weight. You will NOT get "bulky". The weight is your FRIEND. (Women constantly have this misconception. Tisk tisk.)

3. Be patient. It's taken me YEARS just to get where I am now. I'm still a work-in-progress. Always. I can ALWAYS improve. I'm just learning how to ENJOY THE JOURNEY. That's what this is. NOT the destination.

DOB: August 16th, 1978 - Leo!
Weight: I fluctuate around 140lbs - 70% of that is my legs - LOL
Height: 5'6"



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