January’s celebrity fitness professional is Sue Romero from 24 Hour Fitness in Seattle, Washington.  Sue is a personal trainer and choreographs routines for fitness competitors. 

Vita: Tell us a little about yourself, any accomplishments, awards, you have achieved, and what you currently do in the industry.

Sue: I have been dancing since I was a freshman in high School, Dance Team, at the University of Washington and a dancer for the Houston Rockets. I am currently a Personal Trainer at 24 hour Fitness in Seattle, Washington as well as a Fitness Choreographer for fitness competitors. 

Vita: Why did you decide to become a choreographer for Ms. Fitness competitions?

Sue: I decided to do it after my sister, Ms. Fitness Alaska, Rose Hendricks, started to compete and I saw how other girls--especially first time competitors needed help with routines. 

Vita: Have you competed before, tell us what this is like?

Sue: I actually have not competed in fitness before, but I live vicariously through my sister every time she competes! I can tell you from being backstage and behind-the-scenes that it takes many hours of dedication not only working out, but, practicing your routine and living your life completely focused on fitness. Everything has to be taken into an account—routine, music, outfit, bikinis, evening gowns, makeup and hair! There’s much to keep track of.

Vita: How many hours in the day, does one have to train for competitions? Exactly
what do competitors focus on the most?

Sue: Depending on the competitor, one can spend 4-7 days a week in the gym just working out. That’s not including time practicing your routine. That could take another 2-3 hours a day. I suggest starting out to train at least 12 weeks out from a competition. That is assuming that your physique is already near the shape you want it to be in. Then it’s just adjusting your diet, practicing your speech (if the contest requires it) and practicing strength/flexibility moves that are in your routine until they look effortless. There is no one single thing that a competitor should focus on-it’s all-important! Again depending on the person, if your physique isn’t the best, work on that. If your strength moves are still shaky, perfect those. Also remember to practice your routine in your actual routine outfit! There’s nothing worse than having an ill-fitting outfit because you didn’t try it on first.

Vita: How do you decide on the right choreography for your competitor?

Sue: I find out what her strengths are first. If she’s a gymnast, great. If not, I won’t be putting in any back flips! I find out what kind of music motivates the person and what her “style” is. Then I incorporate that in with the strength and flexibility moves that she can do well.

Vita: Tell us what a day is like for Sue Romero.

Sue: I work as a trainer in the evenings, so I typically choreograph, run errands, check email and that stuff in the morning. I am at the gym about 8 hours a day for work and also at least three times a week to workout my self. I also try to get in a dance class once a week as well.

Vita: Do you place your competitors on a weight-training program, nutrition
program?

Sue: I haven’t started doing that yet, but I definitely plan on incorporating that into my services. 

Vita: How long does it take to prepare someone for competition?

Sue: It’s never too early to start preparing! But I like to start with routines at least 12 weeks out.

Vita: Do you have to have prior dance experience to compete in a competition like
Ms. Fitness?

Sue: No you do not but it certainly helps. For anyone thinking about competing, I recommend taking a dance class, just to get used to moving to the music.

Vita: Do you recommend supplements or do you leave this up to the competitor?

Sue: I generally leave this up to the competitor, but I have suggested supplements before.

Vita: What type of exercises do you have your competitors do for increasing their
flexibility?

Sue: Stretch, Stretch, And Stretch! There is no substitute for lengthening your muscles by stretching. It takes a very long time for someone who is not flexible to become more flexible. I recommend stretching every single day, whether it’s in the morning, while you’re at the gym, or before you go to bed. Hamstring stretches (like sitting on the floor with legs straight out in front of you and leaning towards your toes) are a good place to start.

Vita: How do you decide what type of music to use?

Sue: I ask the competitor what kind of music she likes and wants.

Vita: What advice do you have for someone who is interested in competing in these
competitions?

Sue: I suggest first getting your physique in the shape you want it be in. That may take 3 months to a year! Then start thinking about what kind of strength and flexibility you want to be able to do and start working on them now. Know what type of music you want. If you know what song, that’s even better. I find that many times it takes longer to find the right music than to come up with the actual routine! If the contest requires a speech (The Ms. Fitness contest do), start writing down ideas now and drafting a speech. You should have your speech memorized (along with voice inflections), emphasis hand gestures and smiling). One month before the competition: Other things to remember: You most likely will have to use body paint or self tanner to get yourself the right shade up on stage for the physique round. I suggest pro-tan or other comparable products. Start looking for a routine outfit, a bikini and/or evening gown now! A company called Bodytec does routine outfits and bikinis. Their website is www.bodytecfit.com. Shoes are very important also. If you can’t walk in 4-inch heels don’t wear them. Begin practice posing for the physique round in your high heels. Also jazz sneakers instead of cross-trainers during your routine are not only better but they weight about a pound less on each foot, which sometimes makes it easier to do certain strength moves. Capezio or Bloch makes jazz sneakers.

Above all, Practice! Practice! Practice!

You can contact Sue Romero by the links page under choreography or click on Triple AAA logo on the front page and go the Triple AAA links page.

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