Ryall Graber Vasani is a Canadian IFBB Professional Fitness Athlete that currently resides in Barbados. She is a Fitness Model, a Certified Personal Trainer, Specialist in Performance Nutrition and the founder of RyallFitness International Inc. She also works as a Fitness Consultant and a Dental Hygienist.
How did you get started in bodybuilding and fitness?
I was involved in athletics (gymnastics, soccer, volleyball, down-hill skiing, running) at a young age and knew that someday I would compete in Fitness. In late 2006 I was ready and decided to put all of my energy and focus into doing my first Fitness competition. It went better than I could have ever imagined – that same year I earned my professional status with the IFBB.
What are the top 2 ways you keep motivated?
I always have to have a goal that I’m working towards. Competing in Pro Fitness shows is by far my greatest motivation. These events are the main reason that live the lifestyle I do each and every day. I want to be better than I was the show before! I also stay easily motivated when I have photo shoots or guest appearances.
For day to day motivation I have always kept a Fitness Journal/Log that acts as a collection of all kinds of things. I list my current training program, current supplement program, cardio programs, my short & long term goals, photos of athletes that inspire me and inspirational quotes that give me perspective. I update it every week and find it really keeps me motivated, focused and accountable.
In your opinion what is the hardest part about being a fitness model and pro fitness competitor?
This is a lifestyle not an 8-5pm job. It never ends from your food prep in the morning, packing your meals for the day, weigh training, stretching, routine practice, cardio, more food prep… To be a success in this sport requires an incredible amount of dedication and sacrifice. Ironically the dedication and sacrifice are what make me love the sport so much! If it was easy everyone would do it right?
If you had to ratio the importance of training, diet and rest, what would the percentages look like and why? (e.g. 20% training, 30% diet, 30% rest)
Nutrition is so very important for physical performance. Without proper performance nutrition all of your training efforts are counterproductive. I believe that to reach your athletic peak and to achieve excellent results nutrition must be a top priority.
I placed an equal emphasis on Training & Rest. For the amount of training you put in you must also allow place as much emphasis on recovery so your body is performing at it’s best all the time. Everyone’s body is different, so what’s important is that you know your body and apply basic physiology to your training to get the best results for YOU.
How useful do you think supplements are? Do you use supplements? What is your current top supplement?
I am a 100% natural (drug-free) athlete and I am very aware and cautious of what I am putting into my body on a daily basis. I selectively use supplements and very strongly believe in incorporating supplements into your nutritional program. There are a large number of scientific studies that conclude that sport supplements will provide superior performance and recovery. Of course healthy, whole food should be the number one supplier of calories and macro-nutrient intake, however the athlete puts far more demands on their body than an average person does and therefore requires supplementation. Always chose supplements that are high quality and professional grade.
Yes, I do use supplements. I have several supplements that I use year round, such as Glutamine, BCAA’s, Omega 3′s, Calcium, Multi-Vitamin, Vitamin B, C, and D.
I incorporate a fat burner as necessary when I am prepping for a show. I believe in creatine and use this during my off-season training.
My current favorite supplements are:
- VPX’s Liquid Clenbutrx (fat burner) – you can feel that body fat melting off. Insane.
- Optimum Nutrition’s BCAA powder – high quality and works so well.
- Gaspari’s Chocolate Myofusion Protein Powder – tastes like a chocolate milk shake! Amazing when your dieting.
- Gaspari’s Size On Pre-Contest (grape) – start using this 6 weeks out.
- Gaspari’s Size On Maximum Performance (lemon) – use this in off-season.
- Barlean’s latest omega swirl fish oils (pina colada) – These fish oils are so delish! Almost to good to be good for you! Yum.
What is your current training routine?
My next show is November 20th so I am hitting the weights hard right now trying to put on some size. My current week consists of 5 days of weight training (primarily focusing on my weaker areas), with some routine training and cardio.
My week looks like this:
- Monday: Legs (Quad focus)
- Tuesday: Shoulders/Lats
- Wednesday: Back/Biceps/triceps
- Thursday: Interval Cardio
- Friday: Legs/ABS (Hamstring focus)
- Saturday: Shoulders/chest
- Sunday: REST
- 3 hours/session, Three sessions/week
- Different cardio programs daily
Describe what you see when you look at yourself in the mirror!
A healthy, fun & fit, strong woman.
What is your current diet routine?
At 9 weeks out of my next show my current Nutritional Program looks like this:
1 Cup freshly juiced vegetables & low-glycemic fruits from juicer prior to meal #1
- 5 egg whites
- 1/2 cup oatmeal
- 1 Tbsp flax seed
- 1/2 banana
- 5 oz chicken
- 3/4 cup brown rice
- 1 Tbsp flax Oil
- 1 cup broccoli
- 5 oz lean steak
- 4 oz sweet potato
- small salad with vinaigrette dressing
- Post workout whey shake with waxy maize starch
- 5 oz lean steak
- 1/2 cup green beans
- casein shake with almond milk
Who is your favorite fitness athlete? (other than yourself!)
The amazingly talented, Adela Garcia.
If you could tell a fitness noob just one sentence of advice, what woud it be?
Believe in yourself as this makes anything & everything possible. My first competition I competed at 101 Lbs. I now compete at 117 Lbs and placed 7th in my most recent pro fitness show. The sky is the limit if you believe in yourself and are prepared to work hard. Surround yourself with positive people and enjoy the journey.
What is your favorite workout song?
Right now on my iPod is Rihanna’s “Only Girl (In the World)”, Enrique’s “I like it” and Nelly’s “Just a Dream”.
“Shut Up & Squat!”
“Don’t just dream your dreams, live them.”
Best type of cardio?
Intervals with BOSU Ball plyometrics!
If you were to upload your arms to our muscle voting site (http://vote.ratemyarms.com) right now, what do you think you would rate?
Likely not great! I’m currently trying to increase my delt width, so having large biceps would be a distraction.
What do you like to do outside of training and dieting?
I am happily busy working on my new website and my latest Fitness service, ‘Stay & Train Beachfront Barbados” which I will be launching later this winter. It is a 5 day/6 night all-inclusive 1-to-1 Training Program here with me, Beachfront in Barbados. It’s going to be awesome! Stay tuned on www.ryallfitness.com for all the details!
When I’m not training or working I love to RELAX… which I always schedule time to do. My husband (the love of my life and my number one fan!) and I absolutely love the beach. Our beachfront home in Barbados is my sanctuary. I also LOVE to travel (29 countries and counting…). I enjoy reading non-fiction, love fashion and spending time with good friends and family.
What is the dumbest thing you have done or witnessed in the gym?
It’s always poor form that gets me!
Who is taking the crown this year for the Ms. Fitness Olympia?
I’m going all in with Adela Garcia. She rocks! This would be her 5th title, the most Fitness Olympia titles any athlete has ever held.
What is your favorite body part to train? Your least favorite?
Favorite – Shoulders with plyometrics
Least Favorite – Hamstrings