GABRIELLE REILLY:  What do you do to keep motivated?

Rosa-Maria Romera:  To be honest I love training and competing so the thought of stepping out on stage again excites me! Every time I train I give it my all, as if it is the

last workout so I max out, ensuring I am lifting or pushing as heavy as I

can without jeopardizing my form. My boys Dylan & Jaime also encourage

me to train hard and to excel at every show and there is no way I would

have achieved all that I have without them. I began competing after the

birth of my boys and since then bodybuilding has become a huge part of

our lives. They love it as much as I do and I am certain it won't be long,

before they are lifting weights alongside their mum!

GABRIELLE REILLY:  What weight/cardio training do you do in a week?

Rosa-Maria Romera:  I like to do cardio anywhere between 4-6 days per week. Generally I will do cardio first thing in the morning whilst the kids are sleeping. I have a

treadmill at home and this is so convenient. It enables me to spend less

time in the gym making it easier to juggle family life with training. Weight

training can be anywhere between 3-6 days a week depending on how my

body is responding. I may train each body part once a week however, if I

need to focus more on a particular area, then I may train it twice a week.

I play it by ear, take photographs regularly and monitor my progress as I

go along. I am also fortunate enough to have someone that provides me

with constant feedback and guidance to ensure I am on track for my next

show.

GABRIELLE REILLY:  How do you work your abs and how often?

Rosa-Maria Romera:  I tend to train my abdominals two to three times per week. Because they are a small body part they may be trained more regularly. Call me old

fashioned but I am a huge fan of crunches on the floor. It works! I'll also

add a 5kg plate behind the neck to add that extra burn! Occasionally I

will also perform leg or knee raises as well as a cable curl.

GABRIELLE REILLY:  How do you fit your overall training/dieting into your lifestyle?

Rosa-Maria Romera:  In 2003 when I first started competing, I had to make some huge changes to my diet and daily routine. These days I don't have to think

about it and I would hardly call it dieting - it's a way of life. I love

structure and planning and find my days are easier when food is pre

prepared and packed. It's one less thing I have to worry about. If I am

dining out then I will simply enjoy the experience! There is no need to be

hard on your self. It's fine to eat all foods but the key is moderation.

With training I am really only in the gym for a maximum of 1hr per day, 3

to 6 days a week. I tend to train intensely and maximize my time wisely.

Personally anything over an hour is just too hard to maintain in the long

run and this is where people mess up. One needs to be consistent in order

to get results and then maintain them.

GABRIELLE REILLY:  Do you have days when the last thing you want to do is step foot in a gym?

Rosa-Maria Romera:  Of course, so I won't go! It's simple. Listen to your body. As long as you know you are not being lazy. It's important to be in tune with your body

and if you are genuinely tired, then stay home and rest up. There is

always tomorrow and when you are well rested, you can be sure your

workout will be a good one.

GABRIELLE REILLY:  Do you change up your routine to fight boredom or do you use straight discipline and stick to the same regiment?

Rosa-Maria Romera:  I tend to change my routine every 4-6 weeks. I look at my body and see how it's responding to the exercises. It's important to change your

routine regularly as this will ensure you get the results you want fast,

making each workout worthwhile.

GABRIELLE REILLY:  How many calories do you consume a day off-contest and precontest?

Rosa-Maria Romera:  My calories change all the time. Again it all depends on how I am looking and what I am working towards achieving. Generally I consume about

2000 calories per day but this does vary day in day out.

GABRIELLE REILLY:  Do you have allocated binge days/meals?

Rosa-Maria Romera:  Sometimes I'll incorporate what I call a ?cheat meal' into my routine. This helps me re focus and regain energy should I be feeling flat or tired. I

will most probably have a nice bowl of pasta or perhaps a gourmet pizza

from one of my favorite local restaurants.

GABRIELLE REILLY:  What do you do when you feel like breaking your diet?

Rosa-Maria Romera:  I don't! That is why I incorporate the ?cheat meal'. Consistency is the key ito obtaining and maintaining a great physique!

GABRIELLE REILLY:  At what age did you start training?

Rosa-Maria Romera:  I started training at my local gym when I was 16 doing aerobics and dance classes. It wasn't until after the birth of my two boys Dylan & Jaime thatI picked up my first set of weights. The changes weight training made to

my physique were amazing and in October 2003, I entered my first

contest and took out the Australian title. I have not looked back since

and it's changed my life for good.

GABRIELLE REILLY:  Were you really muscular as a child/teenager?

Rosa-Maria Romera:  Oh no! I was tiny. But I have always been fit and healthy. My parents are also very active so I guess that's where I get my strength. It took me a

good two years to sculpt my body and now I am working towards

maintaining it.

GABRIELLE REILLY:  For parents out there concerned about their children's health and obesity what words of advice would you offer them on fitness,

motivation and diet for children?

Rosa-Maria Romera:  Being a mother myself, I know how important it is for parents to motivate their children. It is vital we teach them everything about healthy eating

and exercise so that they can make the right decisions later in life. The

key is being more involved with our kids, taking them out doors more

often and teaching them by example. It's ok to watch TV or play games on

the computer, but this must be balanced with physical activity.

Moderation is the key and they will benefit greatly from this if they have

a good understanding of what's required to live a long and healthy life.

GABRIELLE REILLY:  What age do you think is ideal for children/teenagers to start lifting weights?

Rosa-Maria Romera:  There is no way a child should lift weights until their body has fully developed. I don't believe it comes down to age, rather size and build.

Some kids mature faster than others, so I'd recommend seeing your local

doctor for an individual and personal opinion about your child.

"Everyone has potential, but it's those that use it that create something special."