Fitness Model Interview:

Wendy McCaffrey

The Interview:

1. What's your background? How did you get started in the fitness industry?

The caption under my high school yearbook picture could have read, "last picked in gym class." I'm not a born athlete. However, I have always loved playing outside: climbing trees and ropes, jumping over fences, riding horses, running, canoeing and hiking.

In college I decided to start lifting weights and doing aerobics to get healthier and make myself stronger so I could canoe faster. Then I discovered I loved it and started teaching aerobics. A few years ago I decided to compete in fitness, but found that I couldn't do the "fitness routine" (i.e. can't dance or do gymnastics). I tried the obstacle course at a training camp and ever since then the lowest I've ever placed is eight, and I have lots of first and second places.

2. What do you feel is your biggest fitness-related accomplishment?

Winning the obstacle course at the Nova USA in Texas in 2002. I woke up that morning with double pneumonia and could barely breathe or sit up, but I ran the race and came in first place on both runs. The year before I came in fifth place on a severely sprained ankle.

3. Is fitness modeling/competition your full-time job? If not, what else do you do?

I am a reporter for a daily newspaper and I do some freelance fitness writing and modeling. I also work part-time in a bar on weekends. Also, I coach Special Olympics...I don't get paid, but I sure do love it!

4. What are your immediate and long-term goals?

I want to write humorous fiction novels. I'd also like to write some non-fiction books about fitness.

5. Please describe a typical day for you. What is your daily routine like?

I get up late - around 10 a.m. usually, and make myself some oatmeal and eggs, or some cream of wheat. Then I check e-mails, answer phone calls and do some writing. I work out when I feel up to it, usually in early afternoon unless my schedule is weird that day. I work out either at the gym or else out on the track or trail running.

I eat when I'm hungry; I don't have a set meal time. I run my errands during the day when I have time. At night, I cover political meetings one to three times a week and work in the bar the other nights from 7 p.m. to 2 a.m. Once a week I take a night off to spend alone or with friends. I always end my day by reading in bed for 30 minutes.

6. Please describe your normal diet. How do you eat to stay in shape?

I've been pretty lazy in the off-season (too much pizza and nachos!) Fortunately my body regulates itself very well, never gaining or losing weight unless I really work at it. As I get ready for a competition, I clean it up a lot: start eating more lean protein, a lot less fat and fewer carbs. I eat about 2,500 calories a day, more when I'm sprinting a lot, comprised of about 55 - 60% carbs, 25% protein and the rest in fat. I like turkey, fish and eggs for protein; brown rice, potatoes and fruit for carbs; and olive oil for fat. My favorite food is Cheetohs.

I think people obsess about their diets too much. They are always either strict dieting or all-out binge-eating. Instead of being so all-or-nothing, we need to listen to our bodies and feed them what they need. Stop the crash diets followed by the uncontrolled binges. MODERATION!! If you want a snack, for God’s sake have one! Don't beat yourself up with guilt and then say, "Well, I already blew my diet, may as well keep pigging out."

7. What is your training routine like?

My training changes every eight weeks or so. I am always trying something new. I don't like the conventional "30 minutes of cardio in the morning on an empty stomach and then 60 minutes of weight room training five days a week" routine. I read lots of books on Navy SEAL training and circuit fitness, which have you doing pushups and pull-ups and other body-weight exercises. I do a lot of interval training to burn fat and keep muscle (example: sets of three minutes of hard core sprinting, followed by one minute of walking to recovery).

When I'm training in the gym, my split is arms/shoulders/abs twice a week, and back/chest/abs once a week. I work my legs FIVE days a week by uphill hiking or stair sprinting, and I also do 200 bench step-ups and 100 lunges five days a week. It works: my butt was just featured on a commercial for an exercise machine!

For upper body, my favorite exercise is to do handstand push-ups in sets of 6 to 10. I can lift a lot with my shoulders and back, but my arms and chest are not as strong. I can bench press only about 80 pounds for 10 reps, but I can do 200-pound lat pull-downs.

8. What supplements do you use?

I'm pretty lucky that I get my supplements for free from a dear friend who works for Enzymatic Therapy. I use Acidophilus Pearls, a multiple for women, PMS therapy, some immune-system boosters and antioxidants, Omega-3 fatty acids, and a joint therapy that includes several different herbs. Before a competition, I take Hydroxycut to burn fat - but only in very small doses because that stuff is DANGEROUS.

If I no longer got my stuff for free and had to buy it, I would invest first in Acidophilus Pearls - they are encased in a gel so they survive the stomach acids and make it alive to your digestive tract. I had a constant stomachache until I started taking them. I would also buy the multi-vitamin.

9. How do you motivate yourself to get/stay in shape?

Music is a great motivator. I like really cheesy hip-hop and dance and techno stuff on my Walkman when I'm on the treadmill or running. Stuff like "Rhythm is a Dancer" and "Everybody Dance Now," anything with a beat of 140 bpm or more. Living in California is a great motivator: it’s so beautiful and warm and sunny, I just can't resist going outside and running up a mountain. My biggest motivator is knowing I have a competition coming up...that really convinces me to get my rear in gear!

10. What are a few of your favorite fitness and health-related web sites?

I don't do much with the web. I sit at a computer all day and I get sick of it. I do like the Tri-Fitness web site (www.womenstri-fitness.com) so I can keep in touch with all my friends who compete. I also like www.fitsights.com because it features a lot of my friends and gives current contest updates.

11. What tips would you give to someone who wanted to get into the fitness modeling (or fitness competition) industry?

It’s a hard road and a dirty business. Be prepared for people to do everything they can to exploit and take advantage of you. They will try to get you naked, to take your picture without paying you (they'll say "It’s great exposure!"), and try to get you to shell out thousands of dollars for competitions and portfolios.

BE SMART!! Refuse to do those "orgasm" poses for photographers...unless that's what you really want to do. If you want to compete, I'd suggest going to watch a show or two first, or go to a training camp (lots of the contests have training camps). Get to know the other girls and ask lots of questions. Do not mention that you work for any supplement company - fitness is an EXTREMELY political game.

I may sound cynical, but that's because I've been burned over and over again by this industry. Magazines have stolen my story ideas, graphic artists have doctored my photos to make me appear nude, and my pictures have been used over and over again with no payment to me. My agent stole money from me and I had to get the department of labor involved. BE CAREFUL!!

12. If someone you knew asked you how to lose weight and get into shape quickly, what would you tell them?

Don't do it!! Getting into shape quickly is a bad idea. It took you years to get out of shape, expect it to take a little while to get back in shape. If you do it too fast, your body will rebel and fight to resist it.

Our bodies were made for survival, not to be toned and beautiful.

That said, aim for about 5 pounds of weight loss the first two weeks (most of that will be water) and then one to two pounds a week after that. Make small changes - don't say "I'm going to quit drinking, quit smoking, start exercising and go on a diet" all at the same time. You will likely fail. My friend Vanessa lost a lot of weight by changing one thing every week. (example: one week she gave up Twinkies and ate fruit instead. The next week, she continued that and also switched from white rice to brown rice).

13. What do you feel differentiates you from other people in your field?

My integrity. I would rather be a complete unknown than be the girl who slept with the judge to win first prize. I have a lot of people who write to me and tell me I seem like a very intelligent, genuine person - because I am! I want to help others find the joy I have found through working out and competing in obstacle courses. I am not out to make millions of dollars. I am a humanitarian, not a capitalist. There are lots of other woman in this industry who have the same integrity, but most of them do not make it into the spotlight. Two examples of women who have made it and kept their integrity are Danielle Edwards and Kristia Knowles. I admire them both.

The other thing that makes me different? I'm six feet tall! Most fitness models are very small. I think my height gives me a leaner look, and an advantage on the course, but it also makes it harder for me in the swimsuit round.

14. Is there anything else you'd like to say?

You can contact me through my website, www.wendymccaffrey.com, or through my address: Wendy McCaffrey, P.O. Box 2603, Ramona, CA 92065.

I have done a lot of public speaking this past year for children and adolescents. I really enjoy that. Once I spoke to 1,500 middle-schoolers about avoiding drugs and alcohol. I also set up a mini-course and had them run it after the rally. I am available for public speaking engagements any time. I do most of it as a volunteer, but I may need help with traveling expenses for some engagements.

I would like to continue modeling and public appearances, but only for jobs that are entirely legit. Remember, I've been burned a few times and I'm wiser now!

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