January 24, 2024 • 33 mins
Silja Paulus spent a year pounding weights in the gym, tailoring what she ate (and often massively restricting calories), and sculpting her body--all for a few short minutes posing in a bikini and high heels in front of a panel of judges. This is the life of a bikini fitness athlete, a form of bodybuilding that requires a particular form of dedication. Silja had to train her body in a variety of ways--from lifting weights and learning to walk "naturally" in 3-4 inch heels, to dealing with "brain fog," a result of extreme calorie restriction. Silja shares humorous behind-the-scenes stories too: getting spray tanned with other muscular (sometimes unclothed) bodies; 4:00am makeup calls; and why her best friend needed to shave her back. Silja also opens up about the dark side of this endeavor--women often temporarily lose their menstrual periods, and bodies can rebound and put on excess weight in the aftermath of a competition. Silja is now a health coach, and strives to compete in bikini fitness in a "healthier, more positive" way in the future.
In this episode:
01:50--Describing what "bikini fitness" is and how it fits into the bodybuilding world
04:10--The importance of knowing how to pose correctly and walk in high heels
06:55--What it's like backstage at a competition
08:46--Why athletes scrub with dishwasher soap and shave everywhere before competitions
10:32--The layers and layers of spray tans (and occasional naked bodies)
13:22--What Silja would do after a competition
14:32--Why Silja switched from marathon running to bikini fitness competitions
17:40--How her training changed
18:39--How her diet changed
22:06--"Brain fog"--what it is and why it happens
24:34--Silja's sudden, unexpected weight gain after her last competition
26:00--Her new approach: listening to her body, treating it well
28:43--Biggest misconception about bikini fitness athletes
Want to know more about Silja?
- Follow her on Instagram: https://www.instagram.com/athleticmindcoach/
- Find her on Facebook: https://www.facebook.com/silja.paulus/
- Link up with her on Linked In: https://www.linkedin.com/in/silja-paulus/
Want to know more about "What It's Like To..."?
- Sign up to be on our Insiders' List to receive our newsletters and insiders' information! Go to whatitsliketo.net (sign-ups are at the bottom of the page)
- Follow us on social media:
Mark as Played
Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Silja (00:08):
Before the competition, we would just remove all the
body hair, that's the next levelof friendship, when your best
friend is shaving your back.
because I have everything elsewaxed, like all the hair
removed.
the last evening she was in thebathroom, just shaving my back.
Elizabeth (00:26):
Hello, and welcome to "What It's Like To..." The
podcast that lets you walk insomeone else's shoes and live
vicariously through their uniqueexperiences I'm your host,
former journalist, ElizabethPearson Garr.
And each episode, I'll be askinga new interviewee all the what,
why, when, and wheres of howthey do what they do.
(00:46):
If they can do it, so can you.
Each episode on this podcast, webring you a guest who's done
something that most of ushaven't done or won't ever do in
our lives.
I can say that today's guestcertainly fits that bill for me.
I for one will never be found ona stage in a bikini posing and
(01:08):
flexing in front of an audienceand a panel of judges.
My guest, however, does that allvery well.
Silja Paulus is a bikini fitnessathlete and an athletic mindset
coach.
Silja, welcome to my podcast.
Silja (01:22):
so.
Elizabeth (01:23):
I'm so happy to have you here.
Silja (01:25):
And I'm so happy that I can also talk about something
that not so many people do.
And that's also one of the mainreasons that I'm actually doing
it.
Elizabeth (01:34):
Can you describe for people what it is?
I said very quickly, you're in abikini and you're posing, but it
is bodybuilding.
But it's not bodybuilding theway that we sometimes picture
men with like the really, reallybig muscles.
It's kind of fine tuned.
Silja (01:49):
it, bodybuilding is, it's just like the wider term.
So this is what is happening inthe gym.
So I would say the preparationis still like bodybuilding
because I'm building my body andI'm fine tuning it and I'm,
losing the fat tissue and, uh,I'm gaining muscle and, uh, also
learning to pose.
But on the stage, yeah, mycategory is, bikini fitness.
(02:10):
So for women, I think there are,some figure and wellness
categories, but the women alsolook more muscular, but bikini
is, one of the, more feminine,styles of fitness.
Fit model would be even, more.
But in bikini, it's not aboutsuper big muscles, it's more
about the proportions.
And having like this hourglassfigure, so you have like wider
(02:31):
shoulders and back.
The glutes and legs are a littlebit bigger, but the waist has to
be more narrow.
Elizabeth (02:37):
So there's specific kind of proportions that you're
supposed to fit into or aspecific image you're supposed
to look like?
Silja (02:44):
Some kind of image, yeah, but it's also a very subjective
sport because the judges willalso everybody who's on the
stage.
So it also depends on who you'restanding next to and you and
compare to the others.
So, there are not anymeasurements, there's no weight
category, like when havingbodybuilding, for example.
Maybe some years the softer lookis more in trend, some years the
(03:08):
leaner look is trendier.
depends on the taste of all thejudges, but actually on the
stage, it's also about the wholepackage.
So, you also need to know how topose, and how to actually show
off all these muscles and, this,shape.
Because if you have, maybe, avery good proportions, but you
don't know how to show it,that's also not working.
Elizabeth (03:28):
so it's
Silja (03:28):
kind like a beauty contest also.
It's
Elizabeth (03:31):
you present
Silja (03:32):
gotta be, yeah.
And the, the makeup is also veryimportant, the hair.
Last time I was competing a yearago, I had makeup and hair at
like 4am in the morning.
Then I had registration for theevent at 8am.
I got the spray tan around maybe2pm, 3pm, but I got on the stage
maybe 6pm.
So, it's a whole long process.
(03:54):
Wow!?
Yeah,
Elizabeth (03:56):
So, I'd like to talk to you about the actual
competition, because there aresome really amazing things that
you went through to prepare.
You mentioned some of it,getting up to do the hair and
makeup.
So, um,
Silja (04:10):
Actually, one thing that I haven't talked about a lot
it's also the posing.
I'm very lucky that my traineris also a posing teacher.
And so other competitors alsocome to her for classes.
So we were just trainingtogether, but we were also doing
a lot of posing lessons.
So walking in the heels, posingin front of the mirror, without
(04:33):
the mirror,
Elizabeth (04:34):
we should mention that you're in very high heels,
aren't you?
Silja (04:38):
uh.
Or free falling.
Elizabeth (04:39):
Three, four-inch heels.
Silja (04:39):
Yeah, three-four-inch heels, yeah.
I'm much taller with these.
And in real life, I'm mostly, Idon't know, running shoes,
sneakers, some flat stuff.
Because I'm tall already, and Idon't feel like wearing high
heels.
I want to be comfortable.
So, when I first started doingit, I would have shaky legs.
I had, leg cramps andeverything, because it was so
(05:03):
alien for me.
But at some point I was alsojust walking around in heels at
home when I was cleaning,because I was like, okay, I need
practice.
I need feel comfortable
Elizabeth (05:13):
in
Silja (05:13):
these
Elizabeth (05:13):
Oh
Silja (05:14):
Also when I look at the videos, from my first year and
second year, the second year ismuch better.
I'm already moving much moregracefully and not stumbling
Elizabeth (05:23):
You were more comfortable.
Silja (05:24):
Yeah, because if you look at the bikini pictures girls on
the stage, it looks like sonatural, so easy, it's like just
flowing and smiling.
But actually, you're like,tucking your stomach in, like,
Yeah, I'm so happy! Nobody cansee painful it is.
Because you're like, tuckingyour stomach in on the stage,
arching the lower back a lot.
Which for me is also like veryunnatural, because my back is
(05:46):
not naturally going this way.
And then like, trying to movevery gracefully, elegantly,
it's, ugh.
It's a lot of work also, thepractice phase.
But it gets better, with time.
And with all these painfulposing lessons that I had with
my trainer.
Elizabeth (06:00):
And how long are you on stage, posing?
Silja (06:04):
It's just a few minutes, maybe.
Elizabeth (06:05):
Wow.
All that work for a few minutes!
Silja (06:08):
Yeah, yeah, it depends.
Sometimes there's no finals,sometimes we just walk, on the
stage, all the girls at once, inone line.
Then we take our positions, dothe front pose, side, back,
other side, front again, switchplaces, so the judges can also
see, the different, positioningof the girls, so they can better
compare, and then do the posesagain.
But sometimes you won't go with,with others, but I would just go
(06:31):
on stage alone, walk there, dosome kind of special routine
that I practice with my trainer,that is supposed to be easy for
me and also show off the bestsides of me.
I would do something with thehair, do some posing, turn a
little bit, and then everybodyelse will do the same, one by
one coming on the stage, andthen we would do again the
comparison, and the classicalposes like front, side, back.
(06:55):
Backstage there's also someother interesting stuff
happening.
So usually the backstage iscovered with a lot of like
plastic on the walls and on thefloor.
Because everybody, has this tanon and didn't want to ruin the
floors or the walls.
So everything is covered withplastic.
It looks like a refugee camp orsomething.
(07:15):
Back stage, people had yoga matsand blankets on the floor, just
maybe just chilling, trying topreserve any energy.
Or maybe they are already carbloading.
That's the day when you'reactually supposed to eat a lot
of carbs.
So people are eating, like, ricecakes, gummy bears, candies, all
the stuff that was kind of,like, forbidden at a certain
point.
(07:36):
Backstage, it's time for sugar,it's time for candies, Ooh why?
The carbs actually give, like,the muscle pump.
Elizabeth (07:43):
Oh, so just that very day, the day of
Silja (07:47):
the event, yeah, it has been very restricted, but the
very day it's like, oh, candies,and, whatever crazy stuff.
So that was also a shock for me.
And also people are using, smallweights, backstage, just pumping
their muscles a little bit, notdoing heavy reps, not doing
their personal best, but justpumping up little bit.
(08:07):
So they would have very pumpedlooks on stage so eating carbs,
and also pumping up.
And also maybe practicing infront of the mirror the poses.
Getting ready mentally andphysically and in every way
possible.
Elizabeth (08:20):
What an interesting scene.
But it might be hard to even getready physically if you're sort
of feeling a little brain foggyafter all these months of
deprivation.
Silja (08:30):
Actually, you know eating candies backstage, you don't
have the fog anymore.
And there's also like someadrenaline and yeah, the
competition day.
So are getting
Elizabeth (08:37):
Yeah.
Silja (08:38):
super high, it's like aah!
Elizabeth (08:40):
And about a month before you scrub your body with
dishwasher soap or?
Silja (08:46):
No, no, the dishwasher comes only the last day.
But the month before, there willbe scrubbing every day because
it's also about preparing theskin for the spray tan.
So every day I would apply thebody scrub.
And I will also have to put somelotion on.
So the skin will be softer and,ready to absorb all this, uh,
spray tan.
And also, before thecompetition, we would just
(09:07):
remove all the body hair, armsand shaving the back and
everything.
So the first year when I did it,my best friend was also living
with me.
And we were, joking about this.
It was like, okay, that's thenext level of friendship, when
your best friend is shaving yourback.
Because I have everything elsewaxed like all the hair removed.
And then the last evening shewas in the bathroom, just
(09:29):
shaving my back.
Elizabeth (09:30):
Shaving every last hair, except
Silja (09:33):
what's on
Elizabeth (09:33):
your head!
Silja (09:34):
Yeah.
yeah.
yeah.
everything on the head is,necessary.
All the hair.
I also had hair extensionsbecause this will, the hair
thicker and longer and it looks,so much better.
and of course all the extensionsand eyebrows, that's important.
And also the nails.
It's a lot about beauty as well.
It And is!.
And
Elizabeth (09:52):
about
Silja (09:53):
dishwasher thing actually, that's like the last
day.
So, the night before, we wouldput some kind of a pre tan.
So we will put like the firstlayer of the spray tan all over
the body, and in the morning Iwould just go to the shower,
take some dish washing liquid,and wash it off.
So there will still be like athin layer of the tan on the
skin, but the dishwasher liquidremoves all the grease from the
(10:17):
skin.
It makes it a little bit dry aswell.
Elizabeth (10:19):
And then
Silja (10:19):
because
Elizabeth (10:19):
smell like dishes
Silja (10:22):
I smell fairy, yeah.
but actually dish prepares theskin for the tan, so actually,
the last year, I also had verygood tan, because of all this,
because the night before, wewere applying like, one layer,
we were two girls in a hotelroom, and our trainer was then
with a roll, she was justpainting us all over, and it's
like completely normal to standin the middle of a hotel room,
(10:43):
completely naked, and somebodyelse is rolling you with
everything,
Elizabeth (10:47):
with the tan.
So that's how you're
Silja (10:48):
yeah,
Elizabeth (10:49):
there.
Someone's painting you.
Silja (10:50):
Yeah, yeah, that was like the first layer.
But on the competition day, wealso get like the spray one.
So on the competition day, Iwould go to a special booth,
where they're like spray tanningeverybody.
So the first year, it wasactually men and women in the
same room.
So the first year, I just openedthe door, I had some robe on.
Then we went to the tanning roomwith my trainer and the girls,
(11:12):
and open the door.
Okay, they're naked men.
whatever, I don't care.
And at it's like, everybody'salready so focused so you don't
even, care that, naked bodies,because everybody's also looking
very you know, bodybuilders And,
Elizabeth (11:25):
muscular naked bodies getting
Silja (11:27):
tanned yeah! Yeah, all these brown bodies.
I think there was also some guyeven spraying me with tan and
then the guy is just tellingokay bend over okay whatever
because in this situation thisis completely normal and it
doesn't feel sexual or anythingit feels normal and after the
first layer we would have to goand stand in front of this big
(11:48):
ventilator, like fans, and justget dry.
Bending in front of the fans andjust waiting.
At the first year, when we werein a small room, my trainer also
had this small hair dryer.
So we were just standing thereshe was just with the hair
dryer, trying to get us dryfaster.
That's so funny Then there's thesecond layer and they also apply
(12:09):
a special mist that's like theanti green because if you start
sweating brown tan can actuallyturn green, ending up to look
like Shrek.
Actually
Elizabeth (12:18):
I look like
Silja (12:19):
Actually, yeah.
Elizabeth (12:20):
except a
Silja (12:20):
like,
Elizabeth (12:21):
cut Shrek.
Silja (12:22):
So under the arms, actually, I had a little bit of
cream, because you still maybesweat a little bit.
But you're not, like, supposedto touch anything, or sweat, and
just be very calm.
Just a few minutes before goingon the stage, we would also
apply some oil, so it would lookshiny.
Wow!,
Elizabeth (12:40):
So you're doing all this to your body and then
you're getting tons of makeupput on too and your
Silja (12:45):
Yeah, yeah.
The makeup is already on, fromthe early morning hours.
Makeup and hair.
So, when we go tanning, weusually have the hair, in a net,
so it's covered, so it wouldn'truin the hair with the tan.
Everybody has, like, very heavymakeup on and then it's, like,
somebody's spraying you with allthis paint, and then you also
put on this very shiny bikini,that's also, has a lot
rhinestones on and it's very,very shiny and colorful.
Elizabeth (13:07):
And is the feeling really competitive, or is it
kind of a supportiveenvironment?
Silja (13:12):
Uh, it's more like a supportive environment.
Because we've all been on a dietfor a very long time, and it's
like, yeah, I know what itfeels.
I would say it's a very goodcommunity.
Elizabeth (13:22):
And then after the competition, are you just dying
to, I don't know, eat or drinkwhat you want, or are you
exhausted or how do you feelafterwards?
Silja (13:31):
I would say that I didn't eat anything crazy after this.
I was just like, okay, it'sdone.
Okay, what now?
Last time I didn't do so well,so the next day I was also a
little bit sad, I wasdisappointed in myself.
So the next day I ate like, 100grams of butter, two ice creams,
all kinds of crazy stuff.
For one day I was just likegoing crazy and I wanted all
(13:54):
this fatty stuff.
I was just eating, I just hadbutter in my hand, I was just
like, biting, and I was like,butter, fat! And my body was
just craving.
But at some point I'm like, hmm,I actually like my vegetables
and I like my chicken, so I wantto go back to this as well.
It's probably hard for a body toadjust to suddenly eating tons
of ice cream and butter afteryou've been off it for so long
(14:16):
Yeah, yeah, I did like, on theday after, but after this I was
like, okay, let's go back tonormal.
Elizabeth (14:23):
Wow.
Let's go backwards.
So I think you ran like 20marathons in your life, right?
So you were, a serious runner,but you wanted to have a
different kind of challenge.
Silja (14:31):
Yeah, I was running for like 10 years.
I used to be a long distancerunner, so I was doing
marathons.
Right now I'm also wearing likea marathon t shirt with the
Estonian flag on it.
So that's my country.
And, after five years ofrunning, I thought, okay, I want
to do this, more seriously.
So I got myself a trainer.
I had a physiotherapy.
(14:52):
I had a plan.
So my marathon times wereimproving very much and I got
pretty fast.
And I was quite satisfied withmy results.
So at some point I alsorealized, I can't run faster
than three hours for a marathon.
So my best is at 3 (15:06):
15, which is, uh, quite, quite okay.
But if I can't run three hours,I'll never get like any medals
at the Estonia championship.
So like, I won't go into theWorlds.
And I'm getting tired of this.
So at the same time, I was doinga little bit of the gym, on the
side, but I was only doing gymto support my running.
(15:26):
So I was doing less weight andmore repetitions.
runners' strength training kindof.
At some point, I realized thatjust running a marathon and
doing long distance is notextraordinary enough for me
because so many people can justrun.
I was doing it quite well, but Iwas like, okay, I want to do
something that actually makes megrow a little bit more.
(15:47):
So, for example, runners veryoften say that, Yeah, I can eat
everything because I'm justgonna run it off.
As a nutritionist, I'm like, Butwhat about optimal, uh, well
being?
What about actually feeling verygood in the body?
And what about going evenfurther with your performance
and nutrition because I thinkpaying more attention to the
nutrition, they could behealthier, more energized, more
(16:11):
optimized, and they better.
I was like, okay, I wanna dosomething harder.
I kind of like the gym, and Iknow that in body building, the
nutrition is very precise.
And then I realized that, okay,I'm not going to improve in
running.
Let's just switch and let's seewhat's going to happen.
Elizabeth (16:28):
So how did things switch?
What did you start doing thatyou hadn't done before?
Silja (16:34):
So when I had my last marathon, I told my running
trainer, okay, I'm going to beback very soon.
But a few months later I waslike, okay, I'm actually going
into bodybuilding.
So I contacted another trainer,I met with her.
She was like, okay, let's dothis.
Uh, I was like, can I be readyfor the spring?
It was like December already.
She was like, no, no, no, no,no.
Next year, October.
(16:56):
So bodybuilders also
Elizabeth (16:57):
Take your time.
Silja (16:59):
Yeah.
I was oh yeah, I've been goingto the gym like for a few months
already.
Can I go already?
Just like, no, it takes time.
And actually, she knows whatshe's doing, because, recently,
her students also won, the worldchampionship.
So she's very good
Elizabeth (17:13):
Oh wow.
Silja (17:13):
She's, uh, very, very good.
And, she said, yeah, nextOctober, maybe, let's see.
Let's just start doing stuff.
And we started trainingtogether.
I was following her plan.
And she could also see that, Iwas actually growing quite fast.
So once a week we also trainedtogether.
Other times I was just doing italone, but according to her
plan.
I had this, very good, pace, asI noted already.
(17:36):
So
Elizabeth (17:37):
From all the marathoning.
Silja (17:37):
Yeah, I had like
Elizabeth (17:39):
very good endurance But it was not as much cardio
and more, weightlifting.
Was it like a lot of repetitive,strength training?
Silja (17:47):
Yeah, it was more like weightlifting.
We were doing cardio only thelast two months before the
competition.
And we were doing cardio onlybecause I wasn't losing as much
weight, as was needed.
So that's why we also startedadding a little bit of cardio I
Elizabeth (18:01):
see.
So the goal is to get very tonedmuscles and to get that, you
also need to change your diet,right?
Because you need to see thedefinition in your body.
Silja (18:13):
Yeah,
Elizabeth (18:13):
Is that right?
Silja (18:14):
So the first half of the year is usually growing.
So it's growing the muscle, butit also means gaining some fat.
And after this, starts the dietwhere we're like losing fat and
revealing all the muscle that isunderneath the fat tissue as
well.
I think the first year I wasdieting uh, like four and a half
months.
Second year I was on a diet forlike six months, just to lose
(18:34):
the fat.
But before that I was alsogaining, but also gaining fat,
not only muscle.
Elizabeth (18:39):
So what were you eating?
What, what was your change?
What were you doing without orwhat were you adding in?
Silja (18:44):
I wouldn't say that my diet was super different because
I'm also like a nutritionist soI was eating quite okay already.
But, I think what she introducedwas mostly less fat in the food
and we've also increased proteinbecause the muscle needs to
grow.
And I think I also startedeating a little bit less,
carbohydrates that I was, doingbefore.
(19:05):
And the main focus was still,like, on the protein.
And, when I was, at the end ofthe diet, she was also telling
me not to eat, too much dairy,and also eat, less gluten
because these are the kind offood that can also, make the
body inflammatory a little bit,and this means like more weight
gain, and the body's alsoholding on to water.
The last week, we were alsoreducing salt intake, because
(19:27):
salt is also, keeping the waterinside, and it will look like
fluffier.
And, the last month, I was alsonot, allowed to eat, protein
bars, because they're sugarfree, they're full of protein,
but they also have a lot ofdifferent things inside.
If you look at the ingredients,it's like a long list usually.
And, in the end I had to eatmuch cleaner food, not like,
sweeteners and any additives.
(19:49):
But somewhere in the middle ofthat, I I was experimenting a
lot with different sweeteners,so I had like 10 different
flavors from my protein storeand I was going crazy with them.
And sometimes when I didn't havemany calories left, in my day
and I wanted something good,something sweet, I would just
take some whisked egg whites,add some flavor drops,
gingerbread flavor, and I wouldjust fry this.
(20:11):
So I would have like egg whiteomelets with flavor drops.
And that was like my sweetdessert.
Elizabeth (20:16):
Oh my goodness.
Flavor drops.
I don't even know what flavordrops are, but it doesn't sound
very appetizing!
Silja (20:22):
Like, uh, so yeah, it's like, uh, sugar free calorie
free, but it has like a flavor.
It has taste added.
Sweet.
At some point I was, going crazyabout this.
I had like apple flavor mango,coconut gingerbread, salted
caramel coffee, mocha.
Ugh.
Uh, I'm, I'm not craving thisanymore.
But at some point I was eatingquite a lot and I think many
(20:44):
people in the fitness worlddrink a lot of these sugar free
flavored drinks.
I was also doing that at somepoint and now I'm kind of tired
of this as well.
There's also a lot of energydrinks being consumed but also
of course you can dobodybuilding in a much cleaner
way and just eating normal foodlike chicken, cottage cheese,
cheese.
Like normal proteins,vegetables, rice.
(21:05):
You don't have to go crazy withall these supplements.
That's also maybe, like amarketing trick, to have all
these supplements in.
Elizabeth (21:11):
Yeah.
Maybe just stick to the wholefoods.
Silja (21:14):
Yeah, that would be easier, but it's also expensive
too.
You're like, oh, I can have allthese sweet things, like protein
bars and protein cookies.
And, uh, it feels like, okay,I'm still having all this nice
stuff, all this sweet stuff, butI'm not getting any sugar.
Yeah.
But actually....
I'm also starting to think that,okay, that's actually not, like,
real food, because if you lookat the ingredients, it's still,
(21:36):
a very long list, and it's notvery natural for the body.
Sometimes I'm I don't know, in ahurry, and maybe tired.
It's like, okay, this proteinbar looks really good.
Or this sugar free, whateverflavor ice cream, yes.
But if you look at theingredients, it's actually like,
um, is this like real food?
Oh
Elizabeth (21:55):
So is it just shortly before the competition that
things get pretty intense andyou have to start working out a
lot more and restricting food alot more?
When we were in touch earlier,you had said that, you started
getting brain fog and that startthat your body starts maybe
reacting a little negatively toall of this.
Silja (22:16):
Yeah, yeah, it's maybe like the last month because, the
fat percentage is also goingvery low, and, the brain needs
quite a lot of fat to functionproperly, and at this point, the
body fat percentage is goinglow, the brain is not getting
enough energy, and sometimes,like, in the evening, there's no
energy to do anything, so, I wasdoing, my training and
(22:36):
everything, early in the morningwhen I still had energy and the
evening sort of just be likesitting and I don't even want to
lift a hand.
And if somebody wanted to dosomething with me, I was like,
uh, no, I'm not coming anywhere.
I'm just, no energy.
And the brain was, getting quiteslow.
So at this point, I was alsoworking in IT.
And then in the second half ofthe day, I was, sitting at the
computer, trying to do sometasks.
(22:57):
I was like, okay, what, what wasI doing?
What was the sentence?
I can't remember.
I don't know.
Elizabeth (23:03):
All for the goal of the competition date.
Silja (23:05):
Yeah, the last month can be quite tough because, the body
has been in a constant energydeficit for many months already.
And now the fat percentage hasgone quite low and it's still
going lower and lower.
I'm not giving enough energy tomy body
Elizabeth (23:20):
How realistic is it to stay in that for very long?
I mean, do some people staycompeting for years on end?
I know that you've talked aboutseasons of competing, preparing,
not competing.
Can you talk about that?
I don't know that it's healthyfor the body to stay in that
state for very long.
Silja (23:40):
That's also very contradictory, because there are
few people who can stay in thisshape for a long time.
One of them is, for example,Ashley Calforce, she's like a
professional bikini fitnessathlete, and she has won like, I
don't know what's the numbernow, 35 pro competitions?
Elizabeth (23:56):
Wow.
Silja (23:56):
So in the whole history, she's the athlete who has won
the most titles, even more thanany Schwarzenegger or of these
big guys.
And she's staying clean and veryclose to her competition shape
all year round.
Yeah, she And for her it seemslike it's kind of easy, but
maybe it's her body is very usedto being tested.
(24:17):
But most people especially forwomen, it's not healthy to stay
in this very low body fatpercentage.
But I think it's also veryindividual.
For example, my body doesn'twant to be in that shape for the
whole year.
That's also why I took this yearoff from competing because after
last year, in a very short time,maybe like, six months, I gained
(24:37):
like 15 kilos.
like 30 pounds, no?
Anyway, I got to my heaviestweight in my whole life after
competition quite soon, and Iwasn't eating too much, I was
still, working out, five days,,six days a week.
And I was like, okay, what's mybody doing?
It's like, just collecting allthe food and not letting go of
anything.
I'm like, what the hell ishappening?
So
Elizabeth (24:57):
Interesting.
Silja (24:58):
yeah.
And I also, I, lost some periodfor six months.
It stopped a little bit beforethe competition, a few months.
So competition was in October,and the period, I think, I got
it back around Christmas.
So my body was not functioningin a healthy way.
And it was telling me, no, thisyear you need to stop.
You need to rest.
Elizabeth (25:16):
Was that worrisome, to feel like you lose your
period and
Silja (25:20):
I think I was more worried about, just gaining all
this weight.
Because I lost my period also inthe first year.
Then it was like maybe one and ahalf months, and it came back.
So when I lost it for sixmonths, I was like, okay, it's
gonna come back.
I was quite sure about this, andit did.
But I couldn't just understandand explain all this weight
gain, I was like when does itstop, how big am I going to get,
(25:42):
I'm still moving, I'm stillworking out, and started feeling
uncomfortable.
Now it's actually going down, soI'm still training, I'm also
running a little bit, and I feelquite strong, and I can also see
that okay, my body has madepeace with me, and it's kind of
going down.
But as I also studied as ahealth coach myself, and my, my
approach is this holisticapproach and actually talking to
(26:04):
your body.
I also learned to talk with myown body through this process of
learning and also coachingclients.
And now I'm also listening to myown body more.
Because at some point maybe Iwasn't doing it, I was just
forcing and pushing it, just tobe a certain shape because I was
supposed to be at a certain bodyweight at a certain time, but I
wasn't getting there and thatwas giving me frustration.
(26:26):
And I actually finally startedto listen to my body and ask,
Okay, what do you actually want?
And also started to kind ofapologize, to my body and say,
Okay, I will promise to give younutritious food, I will take
care of you, I will nurture you,I will listen to you, we will
rest.
So, it was quite a journey, Iwould say.
Elizabeth (26:45):
Yeah.
And a great life lesson that allof us can learn from, even if
we're not going to go to theextreme of, being a bikini
fitness athlete or something, orlose all that weight we can all
just be gentler to our bodiesand listen to what they need and
when you need nutrition and whenyou need rest, and maybe it's
not going to be the size thatyou want it to be right away,
(27:06):
but just listen to yourself andbe kind.
Silja (27:09):
Yeah, that's the biggest lesson for me.
Elizabeth (27:12):
So you mentioned that now you're in the season of not
competing this year, but youthink you'll compete again in
the future?
Silja (27:19):
Yeah, I think in about, year's time I will do it again.
Because I think there's more todo.
I can get into better shape, Ican, really go to the next
level, so that's what I want todo.
But, the next time I would alsolike to do it, in a way that is
more enjoyable.
So I want to hack this thing aswell, and see if it's possible
to do the bodybuilding, diet,and everything without feeling
(27:42):
like I have to die.
So I would also like to know howto do that, I don't know yet how
it's going to be possible.
But I want to try, and I want tofind a way.
How to do it in a healthier andlighter way, and also have more
fun on the go.
Elizabeth (27:56):
Well, I think if anyone can do it, it's probably
you, because I think you have areally interesting perspective
on it.
You know, you're very thoughtfulabout being mindful and an
athlete.
And I read some of the thingsthat you've written and I think
you're very motivating, toyourself and to others.
I like this one thing that youwrote.
I'd just like to read it.
It says,"No one else isresponsible for my goals.
(28:18):
No one else is responsible forme showing up.
No one else is responsible forkeeping it going.
It can mean being different fromothers, but this is how you
become extraordinary.
They don't need to understand.
They don't need to accept.
This is for me.
I choose me."
Silja (28:33):
Yeah.
Elizabeth (28:34):
That was
Silja (28:34):
because,
Elizabeth (28:35):
encouraging.
Silja (28:35):
I think is also when you're doing bodybuilding.
Sometimes you have to say no toother people to say yes to
yourself.
So that's what I had to do.
Elizabeth (28:44):
What do you think is the biggest misconception about,
bikini fitness?
Silja (28:48):
Um, maybe people think that, yeah, it's so easy,
everybody can do this.
Go lift some weights and put ona bikini, but actually, all the
work that goes behind this theposing, needs so much practice
and so many hours.
It looks easy on the stagebecause you have been practicing
so much, but actually in theinside you're like shaking, and
(29:08):
maybe the trainer is alsobackstage shouting at you,
Stomach in! Chest up, and archyour back because she was doing
that as well.
I could hear her voice, she waslike, stomach in, smile, smile,
come on! And actually, from thebackstage, you can see the other
competitors, their legs areshaking.
But if you look from theaudience, it's like, oh yeah,
everything is fine, I'm, I'mfine.
Elizabeth (29:30):
They make it look easy because of all the
practice.
Silja (29:33):
Yeah, it looks so effortless, but actually on the
stage, posing, it's very hard.
Yeah, I'm sure.
Oh, there's so many elementsthat go into it.
I think that part of what makesit fascinating.
There's the fitness part, andthen there's the eating part of
it, and then there's the mentalpart, and then there's the
beauty part, and the posing,Yeah.
Actually with my trainer at somepoint we were also like
(29:54):
discussing, what's the look thatwe are going after this year?
And we were talking about thebikini colors.
This is also something that isusually not revealed before
competition.
So the first year I had pinkbikini.
Second year I had the purple.
The color is a big secret beforethe competition, actually.
Elizabeth (30:11):
Wow.
Silja (30:12):
Because otherwise maybe your competitors will know what
you're wearing and they willwant to try to be different, to
stand out.
And yeah, it's also a thing thatis not talked about usually.
Elizabeth (30:22):
One more element in your toolkit that you can
Silja (30:24):
Yeah,
Elizabeth (30:25):
pull out.
Silja (30:25):
We also have some jewelry, so we have some
bracelets on the arms, we alsohave big earrings.
So, they have to be coordinatedwith the bikini and the whole
look, and they have to be likesuper big and massive, because
it's part of the look, actually.
And, with my trainer we werealso discussing, what should the
hair color be?
So, I've always had kind of redhair.
And before the competition shesaid, okay, maybe you can color
(30:47):
it a little bit colder kind ofpink.
So I started coloring my hairlike raspberry tone.
So that's also part of the look.
Elizabeth (30:56):
Well this has just been so fascinating.
This is a world I knew nothingabout, Silja, so thank so much.
Silja (31:03):
Now you know so much more.
And you know that there are somany different layers actually
to it.
And it's much more than justlifting in a gym.
This is just one part of it.
Elizabeth (31:11):
And what a process.
You know, you really had to setyour mind to something.
But anyone can do it, it soundslike, if they have the drive and
determination to do it.
Silja (31:21):
Yeah.
And I think it also requiressome mindset.
So if you get your mind right,it's much easier.
Then you don't have to look formotivation because it comes so
naturally.
Elizabeth (31:30):
Thank you so much.
I really appreciate all yourtime and all the inside
information.
You really took us backstage thecompetition.
Silja (31:38):
Yeah.
It was some crazy times, crazythings have done in my life and
I will do it again.
My thanks to Silja Paulus foropening my eyes to a whole new
world of fitness bodybuilding.
Here are some of my takeawaysfrom our conversation.
Number one (31:56):
Mom was right, practice does make, if not
perfect, then progress.
Silja may have had to walkaround in high heels even to
clean her house, but it worked.
Two.
There are no shortcuts.
Put in the work, day after day,week after week, month after
month.
3.
You can tell who your realfriends are when they're willing
(32:17):
to do something like shave yourback.
4.
Listen to your body.
Treat it well with the rightamounts of good, nutritious
foods, rest, and exercise.
Some crazy things can happenwhen you don't.
And finally, number five.
As Silja wrote, No one isresponsible for me showing up,
but this is how you becomeextraordinary.
(32:38):
I choose me." To learn moreabout Silja Paulus, her bikini
fitness competitions, or herwork as a health coach, check
out the show notes for thisepisode.
If you like listening tointerviews with athletes, you
might be interested in episodes35 and 36 with former pro
baseball player Joe Biagini andepisode 38 with former NFL
quarterback Jake Locker.
Thanks so much for listening.
(32:59):
I'd really appreciate it ifyou'd subscribe to this podcast
if you haven't already and tella few friends about it too.
I'm Elizabeth Pearson Garr.
Thanks for being curious aboutwhat it's like.
Before the competition, we would just remove all the
body hair, that's the next levelof friendship, when your best
friend is shaving your back.
because I have everything elsewaxed, like all the hair
removed.
the last evening she was in thebathroom, just shaving my back.
Elizabeth (00:26):
Hello, and welcome to "What It's Like To..." The
podcast that lets you walk insomeone else's shoes and live
vicariously through their uniqueexperiences I'm your host,
former journalist, ElizabethPearson Garr.
And each episode, I'll be askinga new interviewee all the what,
why, when, and wheres of howthey do what they do.
(00:46):
If they can do it, so can you.
Each episode on this podcast, webring you a guest who's done
something that most of ushaven't done or won't ever do in
our lives.
I can say that today's guestcertainly fits that bill for me.
I for one will never be found ona stage in a bikini posing and
(01:08):
flexing in front of an audienceand a panel of judges.
My guest, however, does that allvery well.
Silja Paulus is a bikini fitnessathlete and an athletic mindset
coach.
Silja, welcome to my podcast.
Silja (01:22):
so.
Elizabeth (01:23):
I'm so happy to have you here.
Silja (01:25):
And I'm so happy that I can also talk about something
that not so many people do.
And that's also one of the mainreasons that I'm actually doing
it.
Elizabeth (01:34):
Can you describe for people what it is?
I said very quickly, you're in abikini and you're posing, but it
is bodybuilding.
But it's not bodybuilding theway that we sometimes picture
men with like the really, reallybig muscles.
It's kind of fine tuned.
Silja (01:49):
it, bodybuilding is, it's just like the wider term.
So this is what is happening inthe gym.
So I would say the preparationis still like bodybuilding
because I'm building my body andI'm fine tuning it and I'm,
losing the fat tissue and, uh,I'm gaining muscle and, uh, also
learning to pose.
But on the stage, yeah, mycategory is, bikini fitness.
(02:10):
So for women, I think there are,some figure and wellness
categories, but the women alsolook more muscular, but bikini
is, one of the, more feminine,styles of fitness.
Fit model would be even, more.
But in bikini, it's not aboutsuper big muscles, it's more
about the proportions.
And having like this hourglassfigure, so you have like wider
(02:31):
shoulders and back.
The glutes and legs are a littlebit bigger, but the waist has to
be more narrow.
Elizabeth (02:37):
So there's specific kind of proportions that you're
supposed to fit into or aspecific image you're supposed
to look like?
Silja (02:44):
Some kind of image, yeah, but it's also a very subjective
sport because the judges willalso everybody who's on the
stage.
So it also depends on who you'restanding next to and you and
compare to the others.
So, there are not anymeasurements, there's no weight
category, like when havingbodybuilding, for example.
Maybe some years the softer lookis more in trend, some years the
(03:08):
leaner look is trendier.
depends on the taste of all thejudges, but actually on the
stage, it's also about the wholepackage.
So, you also need to know how topose, and how to actually show
off all these muscles and, this,shape.
Because if you have, maybe, avery good proportions, but you
don't know how to show it,that's also not working.
Elizabeth (03:28):
so it's
Silja (03:28):
kind like a beauty contest also.
It's
Elizabeth (03:31):
you present
Silja (03:32):
gotta be, yeah.
And the, the makeup is also veryimportant, the hair.
Last time I was competing a yearago, I had makeup and hair at
like 4am in the morning.
Then I had registration for theevent at 8am.
I got the spray tan around maybe2pm, 3pm, but I got on the stage
maybe 6pm.
So, it's a whole long process.
(03:54):
Wow!?
Yeah,
Elizabeth (03:56):
So, I'd like to talk to you about the actual
competition, because there aresome really amazing things that
you went through to prepare.
You mentioned some of it,getting up to do the hair and
makeup.
So, um,
Silja (04:10):
Actually, one thing that I haven't talked about a lot
it's also the posing.
I'm very lucky that my traineris also a posing teacher.
And so other competitors alsocome to her for classes.
So we were just trainingtogether, but we were also doing
a lot of posing lessons.
So walking in the heels, posingin front of the mirror, without
(04:33):
the mirror,
Elizabeth (04:34):
we should mention that you're in very high heels,
aren't you?
Silja (04:38):
uh.
Or free falling.
Elizabeth (04:39):
Three, four-inch heels.
Silja (04:39):
Yeah, three-four-inch heels, yeah.
I'm much taller with these.
And in real life, I'm mostly, Idon't know, running shoes,
sneakers, some flat stuff.
Because I'm tall already, and Idon't feel like wearing high
heels.
I want to be comfortable.
So, when I first started doingit, I would have shaky legs.
I had, leg cramps andeverything, because it was so
(05:03):
alien for me.
But at some point I was alsojust walking around in heels at
home when I was cleaning,because I was like, okay, I need
practice.
I need feel comfortable
Elizabeth (05:13):
in
Silja (05:13):
these
Elizabeth (05:13):
Oh
Silja (05:14):
Also when I look at the videos, from my first year and
second year, the second year ismuch better.
I'm already moving much moregracefully and not stumbling
Elizabeth (05:23):
You were more comfortable.
Silja (05:24):
Yeah, because if you look at the bikini pictures girls on
the stage, it looks like sonatural, so easy, it's like just
flowing and smiling.
But actually, you're like,tucking your stomach in, like,
Yeah, I'm so happy! Nobody cansee painful it is.
Because you're like, tuckingyour stomach in on the stage,
arching the lower back a lot.
Which for me is also like veryunnatural, because my back is
(05:46):
not naturally going this way.
And then like, trying to movevery gracefully, elegantly,
it's, ugh.
It's a lot of work also, thepractice phase.
But it gets better, with time.
And with all these painfulposing lessons that I had with
my trainer.
Elizabeth (06:00):
And how long are you on stage, posing?
Silja (06:04):
It's just a few minutes, maybe.
Elizabeth (06:05):
Wow.
All that work for a few minutes!
Silja (06:08):
Yeah, yeah, it depends.
Sometimes there's no finals,sometimes we just walk, on the
stage, all the girls at once, inone line.
Then we take our positions, dothe front pose, side, back,
other side, front again, switchplaces, so the judges can also
see, the different, positioningof the girls, so they can better
compare, and then do the posesagain.
But sometimes you won't go with,with others, but I would just go
(06:31):
on stage alone, walk there, dosome kind of special routine
that I practice with my trainer,that is supposed to be easy for
me and also show off the bestsides of me.
I would do something with thehair, do some posing, turn a
little bit, and then everybodyelse will do the same, one by
one coming on the stage, andthen we would do again the
comparison, and the classicalposes like front, side, back.
(06:55):
Backstage there's also someother interesting stuff
happening.
So usually the backstage iscovered with a lot of like
plastic on the walls and on thefloor.
Because everybody, has this tanon and didn't want to ruin the
floors or the walls.
So everything is covered withplastic.
It looks like a refugee camp orsomething.
(07:15):
Back stage, people had yoga matsand blankets on the floor, just
maybe just chilling, trying topreserve any energy.
Or maybe they are already carbloading.
That's the day when you'reactually supposed to eat a lot
of carbs.
So people are eating, like, ricecakes, gummy bears, candies, all
the stuff that was kind of,like, forbidden at a certain
point.
(07:36):
Backstage, it's time for sugar,it's time for candies, Ooh why?
The carbs actually give, like,the muscle pump.
Elizabeth (07:43):
Oh, so just that very day, the day of
Silja (07:47):
the event, yeah, it has been very restricted, but the
very day it's like, oh, candies,and, whatever crazy stuff.
So that was also a shock for me.
And also people are using, smallweights, backstage, just pumping
their muscles a little bit, notdoing heavy reps, not doing
their personal best, but justpumping up little bit.
(08:07):
So they would have very pumpedlooks on stage so eating carbs,
and also pumping up.
And also maybe practicing infront of the mirror the poses.
Getting ready mentally andphysically and in every way
possible.
Elizabeth (08:20):
What an interesting scene.
But it might be hard to even getready physically if you're sort
of feeling a little brain foggyafter all these months of
deprivation.
Silja (08:30):
Actually, you know eating candies backstage, you don't
have the fog anymore.
And there's also like someadrenaline and yeah, the
competition day.
So are getting
Elizabeth (08:37):
Yeah.
Silja (08:38):
super high, it's like aah!
Elizabeth (08:40):
And about a month before you scrub your body with
dishwasher soap or?
Silja (08:46):
No, no, the dishwasher comes only the last day.
But the month before, there willbe scrubbing every day because
it's also about preparing theskin for the spray tan.
So every day I would apply thebody scrub.
And I will also have to put somelotion on.
So the skin will be softer and,ready to absorb all this, uh,
spray tan.
And also, before thecompetition, we would just
(09:07):
remove all the body hair, armsand shaving the back and
everything.
So the first year when I did it,my best friend was also living
with me.
And we were, joking about this.
It was like, okay, that's thenext level of friendship, when
your best friend is shaving yourback.
Because I have everything elsewaxed like all the hair removed.
And then the last evening shewas in the bathroom, just
(09:29):
shaving my back.
Elizabeth (09:30):
Shaving every last hair, except
Silja (09:33):
what's on
Elizabeth (09:33):
your head!
Silja (09:34):
Yeah.
yeah.
yeah.
everything on the head is,necessary.
All the hair.
I also had hair extensionsbecause this will, the hair
thicker and longer and it looks,so much better.
and of course all the extensionsand eyebrows, that's important.
And also the nails.
It's a lot about beauty as well.
It And is!.
And
Elizabeth (09:52):
about
Silja (09:53):
dishwasher thing actually, that's like the last
day.
So, the night before, we wouldput some kind of a pre tan.
So we will put like the firstlayer of the spray tan all over
the body, and in the morning Iwould just go to the shower,
take some dish washing liquid,and wash it off.
So there will still be like athin layer of the tan on the
skin, but the dishwasher liquidremoves all the grease from the
(10:17):
skin.
It makes it a little bit dry aswell.
Elizabeth (10:19):
And then
Silja (10:19):
because
Elizabeth (10:19):
smell like dishes
Silja (10:22):
I smell fairy, yeah.
but actually dish prepares theskin for the tan, so actually,
the last year, I also had verygood tan, because of all this,
because the night before, wewere applying like, one layer,
we were two girls in a hotelroom, and our trainer was then
with a roll, she was justpainting us all over, and it's
like completely normal to standin the middle of a hotel room,
(10:43):
completely naked, and somebodyelse is rolling you with
everything,
Elizabeth (10:47):
with the tan.
So that's how you're
Silja (10:48):
yeah,
Elizabeth (10:49):
there.
Someone's painting you.
Silja (10:50):
Yeah, yeah, that was like the first layer.
But on the competition day, wealso get like the spray one.
So on the competition day, Iwould go to a special booth,
where they're like spray tanningeverybody.
So the first year, it wasactually men and women in the
same room.
So the first year, I just openedthe door, I had some robe on.
Then we went to the tanning roomwith my trainer and the girls,
(11:12):
and open the door.
Okay, they're naked men.
whatever, I don't care.
And at it's like, everybody'salready so focused so you don't
even, care that, naked bodies,because everybody's also looking
very you know, bodybuilders And,
Elizabeth (11:25):
muscular naked bodies getting
Silja (11:27):
tanned yeah! Yeah, all these brown bodies.
I think there was also some guyeven spraying me with tan and
then the guy is just tellingokay bend over okay whatever
because in this situation thisis completely normal and it
doesn't feel sexual or anythingit feels normal and after the
first layer we would have to goand stand in front of this big
(11:48):
ventilator, like fans, and justget dry.
Bending in front of the fans andjust waiting.
At the first year, when we werein a small room, my trainer also
had this small hair dryer.
So we were just standing thereshe was just with the hair
dryer, trying to get us dryfaster.
That's so funny Then there's thesecond layer and they also apply
(12:09):
a special mist that's like theanti green because if you start
sweating brown tan can actuallyturn green, ending up to look
like Shrek.
Actually
Elizabeth (12:18):
I look like
Silja (12:19):
Actually, yeah.
Elizabeth (12:20):
except a
Silja (12:20):
like,
Elizabeth (12:21):
cut Shrek.
Silja (12:22):
So under the arms, actually, I had a little bit of
cream, because you still maybesweat a little bit.
But you're not, like, supposedto touch anything, or sweat, and
just be very calm.
Just a few minutes before goingon the stage, we would also
apply some oil, so it would lookshiny.
Wow!,
Elizabeth (12:40):
So you're doing all this to your body and then
you're getting tons of makeupput on too and your
Silja (12:45):
Yeah, yeah.
The makeup is already on, fromthe early morning hours.
Makeup and hair.
So, when we go tanning, weusually have the hair, in a net,
so it's covered, so it wouldn'truin the hair with the tan.
Everybody has, like, very heavymakeup on and then it's, like,
somebody's spraying you with allthis paint, and then you also
put on this very shiny bikini,that's also, has a lot
rhinestones on and it's very,very shiny and colorful.
Elizabeth (13:07):
And is the feeling really competitive, or is it
kind of a supportiveenvironment?
Silja (13:12):
Uh, it's more like a supportive environment.
Because we've all been on a dietfor a very long time, and it's
like, yeah, I know what itfeels.
I would say it's a very goodcommunity.
Elizabeth (13:22):
And then after the competition, are you just dying
to, I don't know, eat or drinkwhat you want, or are you
exhausted or how do you feelafterwards?
Silja (13:31):
I would say that I didn't eat anything crazy after this.
I was just like, okay, it'sdone.
Okay, what now?
Last time I didn't do so well,so the next day I was also a
little bit sad, I wasdisappointed in myself.
So the next day I ate like, 100grams of butter, two ice creams,
all kinds of crazy stuff.
For one day I was just likegoing crazy and I wanted all
(13:54):
this fatty stuff.
I was just eating, I just hadbutter in my hand, I was just
like, biting, and I was like,butter, fat! And my body was
just craving.
But at some point I'm like, hmm,I actually like my vegetables
and I like my chicken, so I wantto go back to this as well.
It's probably hard for a body toadjust to suddenly eating tons
of ice cream and butter afteryou've been off it for so long
(14:16):
Yeah, yeah, I did like, on theday after, but after this I was
like, okay, let's go back tonormal.
Elizabeth (14:23):
Wow.
Let's go backwards.
So I think you ran like 20marathons in your life, right?
So you were, a serious runner,but you wanted to have a
different kind of challenge.
Silja (14:31):
Yeah, I was running for like 10 years.
I used to be a long distancerunner, so I was doing
marathons.
Right now I'm also wearing likea marathon t shirt with the
Estonian flag on it.
So that's my country.
And, after five years ofrunning, I thought, okay, I want
to do this, more seriously.
So I got myself a trainer.
I had a physiotherapy.
(14:52):
I had a plan.
So my marathon times wereimproving very much and I got
pretty fast.
And I was quite satisfied withmy results.
So at some point I alsorealized, I can't run faster
than three hours for a marathon.
So my best is at 3 (15:06):
15, which is, uh, quite, quite okay.
But if I can't run three hours,I'll never get like any medals
at the Estonia championship.
So like, I won't go into theWorlds.
And I'm getting tired of this.
So at the same time, I was doinga little bit of the gym, on the
side, but I was only doing gymto support my running.
(15:26):
So I was doing less weight andmore repetitions.
runners' strength training kindof.
At some point, I realized thatjust running a marathon and
doing long distance is notextraordinary enough for me
because so many people can justrun.
I was doing it quite well, but Iwas like, okay, I want to do
something that actually makes megrow a little bit more.
(15:47):
So, for example, runners veryoften say that, Yeah, I can eat
everything because I'm justgonna run it off.
As a nutritionist, I'm like, Butwhat about optimal, uh, well
being?
What about actually feeling verygood in the body?
And what about going evenfurther with your performance
and nutrition because I thinkpaying more attention to the
nutrition, they could behealthier, more energized, more
(16:11):
optimized, and they better.
I was like, okay, I wanna dosomething harder.
I kind of like the gym, and Iknow that in body building, the
nutrition is very precise.
And then I realized that, okay,I'm not going to improve in
running.
Let's just switch and let's seewhat's going to happen.
Elizabeth (16:28):
So how did things switch?
What did you start doing thatyou hadn't done before?
Silja (16:34):
So when I had my last marathon, I told my running
trainer, okay, I'm going to beback very soon.
But a few months later I waslike, okay, I'm actually going
into bodybuilding.
So I contacted another trainer,I met with her.
She was like, okay, let's dothis.
Uh, I was like, can I be readyfor the spring?
It was like December already.
She was like, no, no, no, no,no.
Next year, October.
(16:56):
So bodybuilders also
Elizabeth (16:57):
Take your time.
Silja (16:59):
Yeah.
I was oh yeah, I've been goingto the gym like for a few months
already.
Can I go already?
Just like, no, it takes time.
And actually, she knows whatshe's doing, because, recently,
her students also won, the worldchampionship.
So she's very good
Elizabeth (17:13):
Oh wow.
Silja (17:13):
She's, uh, very, very good.
And, she said, yeah, nextOctober, maybe, let's see.
Let's just start doing stuff.
And we started trainingtogether.
I was following her plan.
And she could also see that, Iwas actually growing quite fast.
So once a week we also trainedtogether.
Other times I was just doing italone, but according to her
plan.
I had this, very good, pace, asI noted already.
(17:36):
So
Elizabeth (17:37):
From all the marathoning.
Silja (17:37):
Yeah, I had like
Elizabeth (17:39):
very good endurance But it was not as much cardio
and more, weightlifting.
Was it like a lot of repetitive,strength training?
Silja (17:47):
Yeah, it was more like weightlifting.
We were doing cardio only thelast two months before the
competition.
And we were doing cardio onlybecause I wasn't losing as much
weight, as was needed.
So that's why we also startedadding a little bit of cardio I
Elizabeth (18:01):
see.
So the goal is to get very tonedmuscles and to get that, you
also need to change your diet,right?
Because you need to see thedefinition in your body.
Silja (18:13):
Yeah,
Elizabeth (18:13):
Is that right?
Silja (18:14):
So the first half of the year is usually growing.
So it's growing the muscle, butit also means gaining some fat.
And after this, starts the dietwhere we're like losing fat and
revealing all the muscle that isunderneath the fat tissue as
well.
I think the first year I wasdieting uh, like four and a half
months.
Second year I was on a diet forlike six months, just to lose
(18:34):
the fat.
But before that I was alsogaining, but also gaining fat,
not only muscle.
Elizabeth (18:39):
So what were you eating?
What, what was your change?
What were you doing without orwhat were you adding in?
Silja (18:44):
I wouldn't say that my diet was super different because
I'm also like a nutritionist soI was eating quite okay already.
But, I think what she introducedwas mostly less fat in the food
and we've also increased proteinbecause the muscle needs to
grow.
And I think I also startedeating a little bit less,
carbohydrates that I was, doingbefore.
(19:05):
And the main focus was still,like, on the protein.
And, when I was, at the end ofthe diet, she was also telling
me not to eat, too much dairy,and also eat, less gluten
because these are the kind offood that can also, make the
body inflammatory a little bit,and this means like more weight
gain, and the body's alsoholding on to water.
The last week, we were alsoreducing salt intake, because
(19:27):
salt is also, keeping the waterinside, and it will look like
fluffier.
And, the last month, I was alsonot, allowed to eat, protein
bars, because they're sugarfree, they're full of protein,
but they also have a lot ofdifferent things inside.
If you look at the ingredients,it's like a long list usually.
And, in the end I had to eatmuch cleaner food, not like,
sweeteners and any additives.
(19:49):
But somewhere in the middle ofthat, I I was experimenting a
lot with different sweeteners,so I had like 10 different
flavors from my protein storeand I was going crazy with them.
And sometimes when I didn't havemany calories left, in my day
and I wanted something good,something sweet, I would just
take some whisked egg whites,add some flavor drops,
gingerbread flavor, and I wouldjust fry this.
(20:11):
So I would have like egg whiteomelets with flavor drops.
And that was like my sweetdessert.
Elizabeth (20:16):
Oh my goodness.
Flavor drops.
I don't even know what flavordrops are, but it doesn't sound
very appetizing!
Silja (20:22):
Like, uh, so yeah, it's like, uh, sugar free calorie
free, but it has like a flavor.
It has taste added.
Sweet.
At some point I was, going crazyabout this.
I had like apple flavor mango,coconut gingerbread, salted
caramel coffee, mocha.
Ugh.
Uh, I'm, I'm not craving thisanymore.
But at some point I was eatingquite a lot and I think many
(20:44):
people in the fitness worlddrink a lot of these sugar free
flavored drinks.
I was also doing that at somepoint and now I'm kind of tired
of this as well.
There's also a lot of energydrinks being consumed but also
of course you can dobodybuilding in a much cleaner
way and just eating normal foodlike chicken, cottage cheese,
cheese.
Like normal proteins,vegetables, rice.
(21:05):
You don't have to go crazy withall these supplements.
That's also maybe, like amarketing trick, to have all
these supplements in.
Elizabeth (21:11):
Yeah.
Maybe just stick to the wholefoods.
Silja (21:14):
Yeah, that would be easier, but it's also expensive
too.
You're like, oh, I can have allthese sweet things, like protein
bars and protein cookies.
And, uh, it feels like, okay,I'm still having all this nice
stuff, all this sweet stuff, butI'm not getting any sugar.
Yeah.
But actually....
I'm also starting to think that,okay, that's actually not, like,
real food, because if you lookat the ingredients, it's still,
(21:36):
a very long list, and it's notvery natural for the body.
Sometimes I'm I don't know, in ahurry, and maybe tired.
It's like, okay, this proteinbar looks really good.
Or this sugar free, whateverflavor ice cream, yes.
But if you look at theingredients, it's actually like,
um, is this like real food?
Oh
Elizabeth (21:55):
So is it just shortly before the competition that
things get pretty intense andyou have to start working out a
lot more and restricting food alot more?
When we were in touch earlier,you had said that, you started
getting brain fog and that startthat your body starts maybe
reacting a little negatively toall of this.
Silja (22:16):
Yeah, yeah, it's maybe like the last month because, the
fat percentage is also goingvery low, and, the brain needs
quite a lot of fat to functionproperly, and at this point, the
body fat percentage is goinglow, the brain is not getting
enough energy, and sometimes,like, in the evening, there's no
energy to do anything, so, I wasdoing, my training and
(22:36):
everything, early in the morningwhen I still had energy and the
evening sort of just be likesitting and I don't even want to
lift a hand.
And if somebody wanted to dosomething with me, I was like,
uh, no, I'm not coming anywhere.
I'm just, no energy.
And the brain was, getting quiteslow.
So at this point, I was alsoworking in IT.
And then in the second half ofthe day, I was, sitting at the
computer, trying to do sometasks.
(22:57):
I was like, okay, what, what wasI doing?
What was the sentence?
I can't remember.
I don't know.
Elizabeth (23:03):
All for the goal of the competition date.
Silja (23:05):
Yeah, the last month can be quite tough because, the body
has been in a constant energydeficit for many months already.
And now the fat percentage hasgone quite low and it's still
going lower and lower.
I'm not giving enough energy tomy body
Elizabeth (23:20):
How realistic is it to stay in that for very long?
I mean, do some people staycompeting for years on end?
I know that you've talked aboutseasons of competing, preparing,
not competing.
Can you talk about that?
I don't know that it's healthyfor the body to stay in that
state for very long.
Silja (23:40):
That's also very contradictory, because there are
few people who can stay in thisshape for a long time.
One of them is, for example,Ashley Calforce, she's like a
professional bikini fitnessathlete, and she has won like, I
don't know what's the numbernow, 35 pro competitions?
Elizabeth (23:56):
Wow.
Silja (23:56):
So in the whole history, she's the athlete who has won
the most titles, even more thanany Schwarzenegger or of these
big guys.
And she's staying clean and veryclose to her competition shape
all year round.
Yeah, she And for her it seemslike it's kind of easy, but
maybe it's her body is very usedto being tested.
(24:17):
But most people especially forwomen, it's not healthy to stay
in this very low body fatpercentage.
But I think it's also veryindividual.
For example, my body doesn'twant to be in that shape for the
whole year.
That's also why I took this yearoff from competing because after
last year, in a very short time,maybe like, six months, I gained
(24:37):
like 15 kilos.
like 30 pounds, no?
Anyway, I got to my heaviestweight in my whole life after
competition quite soon, and Iwasn't eating too much, I was
still, working out, five days,,six days a week.
And I was like, okay, what's mybody doing?
It's like, just collecting allthe food and not letting go of
anything.
I'm like, what the hell ishappening?
So
Elizabeth (24:57):
Interesting.
Silja (24:58):
yeah.
And I also, I, lost some periodfor six months.
It stopped a little bit beforethe competition, a few months.
So competition was in October,and the period, I think, I got
it back around Christmas.
So my body was not functioningin a healthy way.
And it was telling me, no, thisyear you need to stop.
You need to rest.
Elizabeth (25:16):
Was that worrisome, to feel like you lose your
period and
Silja (25:20):
I think I was more worried about, just gaining all
this weight.
Because I lost my period also inthe first year.
Then it was like maybe one and ahalf months, and it came back.
So when I lost it for sixmonths, I was like, okay, it's
gonna come back.
I was quite sure about this, andit did.
But I couldn't just understandand explain all this weight
gain, I was like when does itstop, how big am I going to get,
(25:42):
I'm still moving, I'm stillworking out, and started feeling
uncomfortable.
Now it's actually going down, soI'm still training, I'm also
running a little bit, and I feelquite strong, and I can also see
that okay, my body has madepeace with me, and it's kind of
going down.
But as I also studied as ahealth coach myself, and my, my
approach is this holisticapproach and actually talking to
(26:04):
your body.
I also learned to talk with myown body through this process of
learning and also coachingclients.
And now I'm also listening to myown body more.
Because at some point maybe Iwasn't doing it, I was just
forcing and pushing it, just tobe a certain shape because I was
supposed to be at a certain bodyweight at a certain time, but I
wasn't getting there and thatwas giving me frustration.
(26:26):
And I actually finally startedto listen to my body and ask,
Okay, what do you actually want?
And also started to kind ofapologize, to my body and say,
Okay, I will promise to give younutritious food, I will take
care of you, I will nurture you,I will listen to you, we will
rest.
So, it was quite a journey, Iwould say.
Elizabeth (26:45):
Yeah.
And a great life lesson that allof us can learn from, even if
we're not going to go to theextreme of, being a bikini
fitness athlete or something, orlose all that weight we can all
just be gentler to our bodiesand listen to what they need and
when you need nutrition and whenyou need rest, and maybe it's
not going to be the size thatyou want it to be right away,
(27:06):
but just listen to yourself andbe kind.
Silja (27:09):
Yeah, that's the biggest lesson for me.
Elizabeth (27:12):
So you mentioned that now you're in the season of not
competing this year, but youthink you'll compete again in
the future?
Silja (27:19):
Yeah, I think in about, year's time I will do it again.
Because I think there's more todo.
I can get into better shape, Ican, really go to the next
level, so that's what I want todo.
But, the next time I would alsolike to do it, in a way that is
more enjoyable.
So I want to hack this thing aswell, and see if it's possible
to do the bodybuilding, diet,and everything without feeling
(27:42):
like I have to die.
So I would also like to know howto do that, I don't know yet how
it's going to be possible.
But I want to try, and I want tofind a way.
How to do it in a healthier andlighter way, and also have more
fun on the go.
Elizabeth (27:56):
Well, I think if anyone can do it, it's probably
you, because I think you have areally interesting perspective
on it.
You know, you're very thoughtfulabout being mindful and an
athlete.
And I read some of the thingsthat you've written and I think
you're very motivating, toyourself and to others.
I like this one thing that youwrote.
I'd just like to read it.
It says,"No one else isresponsible for my goals.
(28:18):
No one else is responsible forme showing up.
No one else is responsible forkeeping it going.
It can mean being different fromothers, but this is how you
become extraordinary.
They don't need to understand.
They don't need to accept.
This is for me.
I choose me."
Silja (28:33):
Yeah.
Elizabeth (28:34):
That was
Silja (28:34):
because,
Elizabeth (28:35):
encouraging.
Silja (28:35):
I think is also when you're doing bodybuilding.
Sometimes you have to say no toother people to say yes to
yourself.
So that's what I had to do.
Elizabeth (28:44):
What do you think is the biggest misconception about,
bikini fitness?
Silja (28:48):
Um, maybe people think that, yeah, it's so easy,
everybody can do this.
Go lift some weights and put ona bikini, but actually, all the
work that goes behind this theposing, needs so much practice
and so many hours.
It looks easy on the stagebecause you have been practicing
so much, but actually in theinside you're like shaking, and
(29:08):
maybe the trainer is alsobackstage shouting at you,
Stomach in! Chest up, and archyour back because she was doing
that as well.
I could hear her voice, she waslike, stomach in, smile, smile,
come on! And actually, from thebackstage, you can see the other
competitors, their legs areshaking.
But if you look from theaudience, it's like, oh yeah,
everything is fine, I'm, I'mfine.
Elizabeth (29:30):
They make it look easy because of all the
practice.
Silja (29:33):
Yeah, it looks so effortless, but actually on the
stage, posing, it's very hard.
Yeah, I'm sure.
Oh, there's so many elementsthat go into it.
I think that part of what makesit fascinating.
There's the fitness part, andthen there's the eating part of
it, and then there's the mentalpart, and then there's the
beauty part, and the posing,Yeah.
Actually with my trainer at somepoint we were also like
(29:54):
discussing, what's the look thatwe are going after this year?
And we were talking about thebikini colors.
This is also something that isusually not revealed before
competition.
So the first year I had pinkbikini.
Second year I had the purple.
The color is a big secret beforethe competition, actually.
Elizabeth (30:11):
Wow.
Silja (30:12):
Because otherwise maybe your competitors will know what
you're wearing and they willwant to try to be different, to
stand out.
And yeah, it's also a thing thatis not talked about usually.
Elizabeth (30:22):
One more element in your toolkit that you can
Silja (30:24):
Yeah,
Elizabeth (30:25):
pull out.
Silja (30:25):
We also have some jewelry, so we have some
bracelets on the arms, we alsohave big earrings.
So, they have to be coordinatedwith the bikini and the whole
look, and they have to be likesuper big and massive, because
it's part of the look, actually.
And, with my trainer we werealso discussing, what should the
hair color be?
So, I've always had kind of redhair.
And before the competition shesaid, okay, maybe you can color
(30:47):
it a little bit colder kind ofpink.
So I started coloring my hairlike raspberry tone.
So that's also part of the look.
Elizabeth (30:56):
Well this has just been so fascinating.
This is a world I knew nothingabout, Silja, so thank so much.
Silja (31:03):
Now you know so much more.
And you know that there are somany different layers actually
to it.
And it's much more than justlifting in a gym.
This is just one part of it.
Elizabeth (31:11):
And what a process.
You know, you really had to setyour mind to something.
But anyone can do it, it soundslike, if they have the drive and
determination to do it.
Silja (31:21):
Yeah.
And I think it also requiressome mindset.
So if you get your mind right,it's much easier.
Then you don't have to look formotivation because it comes so
naturally.
Elizabeth (31:30):
Thank you so much.
I really appreciate all yourtime and all the inside
information.
You really took us backstage thecompetition.
Silja (31:38):
Yeah.
It was some crazy times, crazythings have done in my life and
I will do it again.
My thanks to Silja Paulus foropening my eyes to a whole new
world of fitness bodybuilding.
Here are some of my takeawaysfrom our conversation.
Number one (31:56):
Mom was right, practice does make, if not
perfect, then progress.
Silja may have had to walkaround in high heels even to
clean her house, but it worked.
Two.
There are no shortcuts.
Put in the work, day after day,week after week, month after
month.
3.
You can tell who your realfriends are when they're willing
(32:17):
to do something like shave yourback.
4.
Listen to your body.
Treat it well with the rightamounts of good, nutritious
foods, rest, and exercise.
Some crazy things can happenwhen you don't.
And finally, number five.
As Silja wrote, No one isresponsible for me showing up,
but this is how you becomeextraordinary.
(32:38):
I choose me." To learn moreabout Silja Paulus, her bikini
fitness competitions, or herwork as a health coach, check
out the show notes for thisepisode.
If you like listening tointerviews with athletes, you
might be interested in episodes35 and 36 with former pro
baseball player Joe Biagini andepisode 38 with former NFL
quarterback Jake Locker.
Thanks so much for listening.
(32:59):
I'd really appreciate it ifyou'd subscribe to this podcast
if you haven't already and tella few friends about it too.
I'm Elizabeth Pearson Garr.
Thanks for being curious aboutwhat it's like.
Popular Podcasts
Crime Junkie
Does hearing about a true crime case always leave you scouring the internet for the truth behind the story? Dive into your next mystery with Crime Junkie. Every Monday, join your host Ashley Flowers as she unravels all the details of infamous and underreported true crime cases with her best friend Brit Prawat. From cold cases to missing persons and heroes in our community who seek justice, Crime Junkie is your destination for theories and stories you won’t hear anywhere else. Whether you're a seasoned true crime enthusiast or new to the genre, you'll find yourself on the edge of your seat awaiting a new episode every Monday. If you can never get enough true crime... Congratulations, you’ve found your people. Follow to join a community of Crime Junkies! Crime Junkie is presented by audiochuck Media Company.
24/7 News: The Latest
The latest news in 4 minutes updated every hour, every day.
Stuff You Should Know
If you've ever wanted to know about champagne, satanism, the Stonewall Uprising, chaos theory, LSD, El Nino, true crime and Rosa Parks, then look no further. Josh and Chuck have you covered.