Fitness interview with Annette Mountford


Quick Stats


 Annette Mountford



New Westminster, BC

-Personal Trainer

-CBBF Nationally Qualified Bikini competitor

-Volunteer for BCABBA





Competition Sport: CBBF National Bikini Competitor.               

Years Training


Peak Weight


Off Season Weight



Gyms you train at?

Iso-Bar Sponsored Athlete

Magnum Nutraceuticals Sponsored Athlete

Absolute Touch Tanning MUH Sponsored Athlete

I train At “Dynamic Health and Fitness”


How did you get started in fitness and training?

It’s crazy how this all started.  If you had told me 2.5 years ago, that I would be the Bikini Champ of BC (and in only 2 shows), I would have said you were talking to the wrong person. Lol.

I was living a different life back then.  Drinking and partying were my lifestyle.  Many times, my husband and I tried to quit drinking. Tried to change. But it wasn’t until we added HEALTH to our life, that we were successful. It was not easy, but we committed to our goal, worked at it everyday, and learned what worked, and what didn’t.  We never gave up. Doing it together, was one reason that we were so successful, and it really connected us on a whole new level.
Once we had some sober time under our belts, we realized we needed to replace our old habits with new ones.  We needed to build the life we wanted.  When you take away something in your life (drinking, drugs…) you really have to add something in its place. So by focusing on making the HEALTHIEST choices, we changed our whole lifestyle! We needed to live deliberately. I wanted us to live our BEST LIFE together.  Why were we trashing our bodies with booze and drugs?  Why were we eating cheap, processed, fast food?  Why were we settling for less than we could be for ourselves, less than we could be for each other?

We made going to the gym a priority. We learned about food, and nutrition. My husband lost 140lbs!   Following amazing athletes on Facebook, and Instagram was so motivating!  Seeing other peoples journeys, and connecting with real people and athletes, really gave us a fit family to be a part of. 

The moment that really ignited my passion for competition, was at my first bodybuilding show.  My husband Steve and I bought tickets to the Vancouver Pro/Am 2015.  It was crazy!! I remember watching the show, and thinking to myself “wow, these must me super humans, no regular person could do this”.  My husband must have been able to read my face, and he leaned over and said to me “You could do this, you know!?”.   I laughed, audibly, but then I thought, could I? 

That was it! One small moment.  I just made my mind up. I decided to try!  To step out of my comfort zone, and try something that scared the crap out of me!  I had only been sober and training for just over a year. I knew I had the full support and love of my amazing husband behind me, and we were so strong together, I felt like we could do anything together.  I had no idea what would lie ahead, I just knew I wanted to test myself, and see what could happen if pushed my limits.

Next step, I found my amazing coaches Darren and Lara Toma, of Custom built training, and started training for my first competition.  I did a 12 week prep and entered the Popeyes Fall Classic, where I placed First Overall Bikini Class. What a crazy experience!!  That qualified me for Provincials in July 2016; The Vancouver Pro/Am 2016.  I would be on the very same stage, that less than a year prior, I had been inspired to start competing!  Talk about full circle moment. 

For Provincials, I trained from December all the way through till July.  I wanted to see what I could really do. On July 10th 2016, I placed First Overall at BC Provincials!  What a rush! It was such a beautiful moment, when Steve and I saw each other backstage. We hugged and cried, and it was a moment I will have forever in my heart. I felt like this was just a huge affirmation, for being sober, for all the work, sweat, tears and sacrifices that we had made, in order to really give this my BEST.  It was truly both of us, he did all the cardio, and workouts and food prep with me.  Team work makes our Dream work!  

Winning overall, sent me to Nationals 2 weeks later in Winnipeg, where I placed 3rd in my class.  I am now a lifetime qualified CBBF National athlete.  That still blows my mind! 

My favorite part about it all, is the amazing friendships I have forged, through competition, and volunteering with the BCABBA. To be able to say that the same athletes I used to look to for inspiration, and motivation, are now my peers and friends.  It has been one of the most rewarding things I have ever done. And it has made me realize just how strong I can be.



What are your future goals, dreams and plans?

Right now I am just taking this next year to grow. To take advantage of some amazing opportunities that have come into my life.  I want to build my platform, from which I can help others.  I want to help other people get their journey started. I know what it’s like to not be where you want to be in life, and to not really know where to start.  I am a certified personal trainer, but I also want to learn more about nutrition, life coaching, motivational speaking, and start writing my blog.  I have so many life experiences to draw from, I really feel like I can help others, find their way to healthy living. 

My competition goal, is to earn my Pro card.  That will be what I am training for this year.  My next show will be Nationals in Edmonton July 2017.  It’s so exciting to have goals, to make plans and follow through. To push my limits and test myself.  I finally found something that my stubbornness is useful for…hahaha!


A quick overview on how your workout training looks like?

I usually hit am fasted cardio 3 times a week. I like sprints, or the step mill.  If I use the step mill, I always use a band around my thighs and 5lb ankle weights.  Gotta build that booty!   I weight train 4-5 times a week. Legs and glutes twice a week! 

I love to mix it up.  Sometimes I try heavy weights for 8-10 reps, 3 sets, and sometimes I do more conditioning training with 15-20 reps, 4-5sets.  I love super sets, using bands to really burn out a muscle at the end of each set.  I had a lower back injury (deranged disc, sciatic nerve pinch) that I had to train with for my Provincial Prep, so I really learned how to modify exercises to target each muscle specifically.   Looking back now, trying to train around an injury, really challenged me to learn more about dynamic training and mind muscle connection.

I like to flex in between sets, to pump the muscle with more blood (Arnie says!), and I stretch pretty intensely at the end of each workout.  I like to cause more micro tearing of the muscles in order to shock it into growing bigger!!   I will be posting videos on my Instagram page, so check me out for inspiration!   annette_corvette


What is your favorite and least favorite body part to work out on?

I love them all!!  I really love what I do.  I love feeling how strong my body has become. How healthy my cardiovascular system is.  Going to the gym, getting a good pump, is like therapy for me.  So any day is a good day. 


Do you have any gym, muscle building or fitness pet peeves?

I think just all the misconceptions people may have about bodybuilding, or competing.  I know some of them, because I had a few myself before I started.  It’s easy to judge something you don’t understand.  I often want to change people’s minds, but I know they have to change their own minds.  I can only try to be a positive example of this amazing industry, and hope people get a chance to really understand how great it all really is!  And maybe when people say they are too old, or they “can’t”.  You CAN!! You can do anything!

Example: people who don’t wipe off sweat off their bench.

What are your best tips for working out in the gym?

You cannot out train a bad diet.  You can kill yourself in the gym for 3 hours a day, but if you just put crap in your body, you will never see the results you are working for.  So getting your nutrition on point is number one.  Prepping food, or having healthy food like Iso-Bars on hand, will really help you stay on track!  I never leave home without one in my bag.

Next, make the gym a priority.  Make it an appointment you cannot miss.  A date with yourself.  If you are busy, then work out at home.  You don’t need a lot of crazy machines to get in shape.  You just need to be consistent and work out with intensity.  Get sweaty people!!

Try training for a goal.  Maybe you have always wanted to run a marathon, or try one of those Maniac obstacle courses?  Just pick some crazy goal, and work towards it. 


What are your favorite cheat meals and foods?

Champs don’t cheat!!!  Hahaha…ok, ok, you caught me, I do enjoy food, and let myself eat delicious things that are not on my “plan”, once in a while. It’s all about balance. Chocolate is up there for sure, and I also love my Iso-Bars!  They are not really a cheat, because they are packed with protein, whole foods, natural ingredients, oven baked and are a balanced meal source, so they have less effect on your insulin levels, meaning more fat loss.  Perfect for a nutritious meal replacement, or sweet craving!

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

Cravings are hard!!  Its best to just not have anything naughty in your house.  Make sure you always have food prepped, and don’t go too long without eating.  Feeding your body nutritious food throughout the day will keep you feeling satiated.   I also LOVE my “After Burner” from MAGNUM.  It is the most effective nighttime fat burner available!  It also decreases hunger by using OEA to act on receptors, to decrease hunger and increase the feeling of fullness, all while burning fat in your sleep!  Its like that little extra help I need to stay on track with my nightitme cravings. Stack it with G-spring to get the best sleep and recovery of your life!!


How do you eat and what’s usually in your fridge?

I eat competition style all year round.  I always have cooked chicken, turkey, rice, sweet potatoes, yams in my fridge.  I NEVER let my macros slide. If I have to cook at 6am or 11pm, it gets done!!  Eating every 3 hours. Eating a balanced meal of carbs, fats, protein, and veggies with most meals (only protein and greens before bed, no carbs).  I eat whole foods, as close to their natural state as possible. And drink 4+liters of water every day.  I always add HI5 BCAAS from Magnum, to my water, to help keep my body in an anabolic state and give my body the recovery support it needs.

We are what we do everyday.  I eat for health.  I want to be good to my body and honor it. 

What supplements do you take (if any) and recommend to others?

Um……MAGNUM!!!  Seriously folks, it’s the best!!  Before I was a sponsored athlete with them, I was a customer.  I tried so many other companies, and products (I’m sure we all have) and I just never trusted any of them. But with Magnum, you know that all of their raw ingredients are 100% Pharmaceutical grade, and they are GMP certified.  This is a company that truly makes all its decisions with integrity and with the goal of “Making the best sports nutrition supplements in the world”.  They also have such an insane line of supplements to choose from. You don’t have to be a bodybuilder to use them.  Check out their site and see what I am talking about!

Any last advice for beginners or anyone looking to get into fitness?

Just do it!!  Don’t wait. Just make your mind up, and get to work.  Do your own research. Learn as you go. Once you have expanded your boundaries, you will forever be bigger than you once where.  You cannot go back to the old you, you will have expanded your world forever.  Focusing on your health is a great way to start.  Don’t say “I want to lose 30 pounds”, say “I want to feel strong and not be out of breath when I walk up a fight of stairs”.  Then put the work in. And be consistent.  Its not like, once you get the body you want, you are going to stop working out.  So learn to love the work. And it will no longer be work.  It will be LIFESTYLE.


What is the number one philosophy you live by?

“We rise by lifting others”.  I prefer to promote what I love, instead of bash what I hate.  If we all stopped focusing on the negative, we could seriously transform ourselves and the world around us.  I get my greatest joy, from seeing others rise up. From being there for others.  We all need support, so lets lift each other up!


Who do you think would win a fight in their prime, BRUCE LEE or ARNOLD Schwarzenegger?

Haha…that’s hard.  Bruce would win a street fight, but Arnold would win a Flex off any day!!!