WBFF Pro Figure Competitor Wendy Rider Talks With Simplyshredded.com

How did you get started with bodybuilding?

I am a very proud mother of two, professional model and professional athlete (WBFF Pro Figure Competitor). I am a Playboy model and a have appeared in a number of other international publications. I’m also a certified personal trainer. As a trainer, I lead by example and stay in the best condition possible year round. It’s also extremely important for me to stay in shape for my modeling career.

I have been modeling for three years and have been fortunate enough to appear in many international magazines, on the web and on television.

Growing up I was always athletic. I enjoy sports and have always stayed in great physical condition. Tennis, softball, snow skiing, volleyball and basketball are some of my favorite sports.

Prior to my modeling career, I competed in bikini contests. As a freshman in college, I competed in my first bikini contest while on spring break. I was at a bar with my girlfriends and they dared me to enter. I didn’t even have a swimsuit. I borrowed a suit and I won the 1st place cash prize. I was the only one in my group who went home with more money than I left with. After my first contest I was hooked on competing. I started entering contests all over the United States and Mexico. Of course, I was wearing my OWN bikinis and they were always the tiniest suits on the stage. The bikini contests were fun but after a few years I had my fill. I was looking for a new challenge and heard about figure competitions and thus began my figure career. In order to compete, I had to change my workout routines and nutrition plan in order to gain more muscle and definition. When I began competing in figure events, my goal was to achieve Pro status in three years. I met my goal and earned Pro status in 2009 with the WBFF. I competed in my first Pro Figure Show with the WBFF on 9/19/09 at the WBFF World Championship.

I consider myself very lucky to be able to model and compete and have been lucky enough to travel throughout the U.S., Canada and Europe and work with some of the very best photographers.

Where does your motivation come from?

It comes from seeing that all of my hard work pays off. I work my ass off in the gym to have the body that I’ve always wanted and I’m very proud of it. My motivation also comes from knowing that I have more drive, determination and discipline than most people and that’s why I have the success that I’ve had.

Everyone used to tell me, “You’ll never look the same after you have kids.” Well, I have 2 kids and I look BETTER than ever. What is their excuse now? Perhaps they are lazy and undisciplined?? Yep!

What workout routine has worked best for you?

Here is my training routine which has given me some great results


  • Walking lunges
  • Leg extensions
  • Leg curls
  • Leg presses
  • Squats (wide leg stance)
  • Hack squats


  • Lat pull downs
  • Shoulder press
  • Pull ups
  • Dickersons
  • Lateral + front raises
  • Bent over rows
  • Bus drivers


  • Bench press
  • Pec deck
  • Incline bench
  • Dumbbell curls
  • E-Z bar curls
  • Straight bar curls
  • Dips
  • Rope pushdowns
  • Straight bar pushdowns


  • Reverse crunches
  • Crunches
  • Leg raises
  • Some “weighted” moves


  • Donkey calf raises
  • Seated calf raises


  • At least 5 days a week 30-45 minute sessions

What is your diet like?

  • Meal 1: 1 cup egg whites + one yolk + 3/4 cup oatmeal
  • Meal 2: Protein shake
  • Meal 3: 6oz chicken + 6oz sweet potato
  • Meal 4: Protein shake + 1/2 cup oatmeal
  • Meal 5: 6oz fish + green veggies
  • Meal 6: Protein shake

They say that the pre and post-workout meals are the most vital meals for the day, what do yours consist of?

Well I like to do cardio on an empty stomach first thing in the morning. When weight training I generally eat a normal chicken/sweet potato meal a couple hours before the workout. I always drink a protein shake with 35-50 grams of protein and no fat and low carbs straight after the workout.

When trying to cut down do you prefer to use HIIT or just normal cardio?

Cutting down is never a problem because I never let myself get out of shape in the off season. Either way, my workouts are ALWAYS intense, including my cardio. If you’re not going to train hard, STAY HOME!

Favorite Quote?

“There is only one thing in life worse than being talked about, and that is not being talked about.” by Oscar Wilde