DUKE FIELD, Fla. -- Usually a gym bag consists of workout clothes and gym shoes, but for 1st Lt. Bobbie-Jean Johnson, her bag contains something unusual even in today’s gyms. When Johnson opens her bag a clear pair of three-inch stiletto high-heels pokes out.
Every day at the end of her workout she slides on the heels and practices posing in a head-to-toe mirror at the back of the 919th Special Operations Wing fitness center. Johnson competes in bikini-fitness competitions and her preparation is anything but usual.
In November, the 34-year-old Johnson won all the divisions she entered at the Northwest Florida Flex Fest in Pensacola. The Flex Fest is a National Physique Committee sanctioned competition. She won first place in the Masters, Novice, and Hero division for her age and height category. The only category Johnson did not enter was the open division.
Johnson said she did not enter the open division because she was hesitant to go into the show at all based on the scores from her previous show.
“I thought I was ready to compete and entered the Paradise Coast bikini fitness competition in Panama City, but I came in eighth place,” said Johnson. “It was a very humbling experience. It’s hard because people are judging your body.”
Johnson, the executive officer for the 919th SOW, attributes successful preparation for fitness competitions to a healthy lifestyle. It is a lifestyle Johnson has continued to develop since she joined the military at the age of 17.
“When I joined the Air Force 16 years ago, the physical fitness test was a bicycle test known as cycle ergometry,” said Johnson, “I was terrified when we began testing for running.”
However, Johnson’s fear sparked her interest in a healthier lifestyle. It was not until after she had her son that she realized how much better a healthier lifestyle made her feel.
Johnson’s old workouts used to be two workout sessions per day for strength and cardio along with frequent participation in five and 10k runs. Due to the evolution of her fitness goals, Johnson’s cardio had to decrease in order to focus on overall muscle conditioning and development.
“I have watched my body change from being a runner to having muscles,” said Johnson excitedly.
She currently works with a fitness coach and a nutritionist, and for the past year has been on a strict diet and workout schedule to prepare for competitions.
“I used to not eat enough and I didn’t eat properly. I would eat a little throughout the day in order to keep my calories low,” said Johnson.
Now, with consultation from her nutritionist, Johnson eats constantly and drinks roughly two gallons of water daily while keeping pace with the job requirements.
Johnson further explained her diet and routine. “I make sure to find time to train twice a day and I have to eat very clean meals about every three hours.”
She prepares an entire week of meals every Sunday to help control the food that enters her body.
Johnson was quick to point out, “The thing about being disciplined is actually eating the food you prepare.”
Her discipline is constantly tested by her son’s hunger for snacks and sweets. Johnson attempts to combat that by keeping those foods out of the house. Johnson’s diet has to feed her metabolism and burn fat to gain muscle. Sweets are not on the menu, but her son is being introduced to healthier alternatives. An example of her clean meal for a day consists of:
• Meal 1 - four egg whites, one-third cup of oats with raw flax seeds and 15 blueberries
• Meal 2 - 25 grams of whey isolate, eight walnut halves and three fresh strawberries
• Meal 3 – four-ounce chicken breast diced, half a grapefruit and six asparagus spears
• Workout Meal - 24 ounces of protein shake.
• Meal 4 - four ounces white fish, half-cup brown rice and diced broccoli
• Snack - 25 grams whey isolate and a rice cake topped with natural peanut butter
• Pre-Workout - 16 ounces strong black or Oolong tea
.
• Meal 5 - four ounces of sweet potato with cinnamon to taste and a drink of 25 grams of whey isolate
.
• Meal 6 – four ounces of flank steak with spinach, raw pine nuts and balsamic vinegar salad
While this diet is important to follow during “off season,” it’s the eight-12 weeks before the show that takes extreme dedication.
“The diet is 90 percent of going on stage,” said Johnson, “the other 10 percent is walking out on stage by yourself because your routine is the first thing the judges see.”
Johnson said it’s easy to tell the competitors who have really been disciplined in their dieting. It dramatically effects how they look on stage. For bikini fitness competitions, the focus is on muscle tone and symmetry rather than muscle size.
“The competitions I compete in focus on soft lines,” said Johnson. The competitors enter into and hold various poses wearing a swimsuit and high heels.
“The heels are a challenge for me,” a smiling Johnson said. “My posing coach wants me to wear my heels all the time, even at home while I’m cooking, cleaning or practicing my routine.”
There is a reason for practicing in heels. Johnson explained that every stage surface changes at the different competition venues. Competitors may pose on a rug or a gym floor. It is important to be able to walk in heels naturally on any surface.
“Getting used to the heels was something I had to overcome,” Johnson said. “I was not a big heel wearer before.” Johnson enlisted the help of coach Miko Brickey, a professional posing trainer in Navarre Beach.
“Johnson hadn't been on stage before and was a true beginner to the industry,” said Brickey, who is an international federation of body builder’s professional bikini athlete. “Within a few sessions she was able to stylize her own routine and self correct.”
Brickey explained the reason for Johnson’s recent success was her commitment to practicing religiously, scheduling weekly sessions with her and understanding just how important stage presence is for success.
“I look forward to watching Johnson's 2016 competition season and know she will do amazing,” said Brickey. Johnson plans on entering the national qualifier show in April 2016.
“If you really want it then you have to have the passion for it and put in the time, said Johnson, “even if that means carrying high heels in my gym bag.”