by Leigh Penman
Malea Jensen has been competing in bodybuilding shows since 1999 and has a pretty impressive track record in terms of contest placings and, although she hasn’t competed in a few years, she is one of the many women in our sport actively participating behind the scenes. Her knowledge of diet and nutrition (not to mention training) has helped many fellow competitors reach their goals and, although competing in the near future is not presently on her mind that makes her no less worthy of interviewing on Female Muscle. In fact, as you read her story and her thoughts on training, diet and competition you will realize that Malea is indeed a great asset to our sport….
So Malea, let’s start by tracing your own journey into the bodybuilding world. In the past you have credited your father with fostering your early interest in sports, now some people might find this an unusual trait for a father to encourage in his daughter. With that in mind could you tell us a little about your father and your experiences growing up?
“Leigh, it is possible that those daughters who have never experienced a father who pushes them to be better, have really never experienced a role model as I have. My dad, Wayne Jensen, is a fabulous role model. I grew up in a single-parent household. My dad raised my brother and myself. He was, and still is, an amazing teacher, coach, and father! His opinions and experiences are greater than my age in years. He was an athlete in his earlier years. He continues to eat clean and exercise daily. He is a great motivator and he taught me to be a motivator as well. I grew up an athlete…basketball, softball, golf, and volleyball. I also grew up to be a scholar and ultimately a doctor.”
When did your interest in weights and the gym begin?
“I was a four-sport athlete in high school. During my junior and senior years in high school, I was asked by the varsity football coach to help open and close the weight room at school. He also encouraged me to start lifting weights, as he knew I was destined for great things in college. His thoughts were that I needed some muscle if I were to have a starting role on any college team whether it be basketball or softball, my two most loved sports in high school. With this encouragement, I began a strength-training program five days a week. I followed the sequence set up for the football players.”
Did bodybuilding become an immediate attraction to you?
“Attraction? How about “passion!” I really did not know bodybuilding was a sport. I grew up in Spencer, Iowa. We had a YMCA. Pushed back in an old racquetball court were some free weights and a universal machine. If that sounds a little “Arnoldesque,” it was! I would watch the older guys do power lifting. That was really big when I was a kid. I did not pay as much attention to the heavy weights being lofted as I did the muscle that was brimming from under their shirts. Muscle has always been a representation of health for me. It wasn’t until I was 15 or 16 did I see pictures of Bob Paris and Tonya Knight performing in bodybuilding competitions. I would not see my first live bodybuilding show until I was 27 and did not compete in a show until I was 28 years old.”
What prompted you to enter your first show and how was that experience for you?
“Funny you should ask…I wonder where Liz and John are today. John was a podiatry student when I was attending medical school myself. John was the epitome of “Big and Burley!” Liz, his wife, was as miniature version of Lenda Murray. She had large capped shoulders, tight glutes, and simply looked fit. They helped me get started. They set up my diet plan and helped me pose. My first show was in 1996 and I won the Novice and Overall Natural Ms. Iowa division. I was so proud of myself! Let me clarify one thing before we move on with the questions…I do not necessarily LOVE being on stage, however, the best time for me to shine is when I am up there for comparisons with the other girls. My music routine portion of the show is what scares me the most, but once I get out there and the music begins, I start to feel the energy and the poses just flow. It is such an awesome feeling!”
Now you are also a doctor; do you feel that your medical knowledge is an asset in this sport?
“I am a family practice physician. Currently, I work for Doctors Now Walk-In Care in West Des Moines, Iowa. Despite the fact that we are a walk-in facility, I have acquired a large base population of patients who list me as their primary care physician. I see all age groups. I have strong interests in hypertension, hyperlipidemia, and, of course, sports related medicine.
“Getting back to your question, Leigh, first off, my role as an athlete and fitness enthusiast has set a wonderful example for my patients.
“Secondly, my knowledge of the body and how it responds to nutrition and overall fitness makes me a highly sought after physician. As you are aware, this is a rarity in today’s world unfortunately.”
Do you have many patients who are in fact bodybuilders?
“Yes, I have attracted many bodybuilders, fitness competitors, and power lifters to my family practice.”
I understand you offer training and nutritional services. Could you share some of your beliefs in regard to nutrition for bodybuilding with us?
“Most of my clients are online. I program their workouts and set up their meal plans. I am also involved in public speaking. Much of my lectures are held at local gyms or physical therapy facilities where I discuss fitness and nutritional related topics.
“My beliefs as in regard to nutrition…I am a student of Dave Palumbo! If that doesn’t say it all, I am not sure what does! Seriously, whether you are a bodybuilder or simply a fitness enthusiast, we must ignore the conventional wisdom that utilizes the food pyramid to dictate what we should eat. The food pyramid is flawed for its primary reliance on carbohydrate predominant foods. Turning the food pyramid upside down does not fix the flaw either! Basic physiology tells us that carbohydrates not immediately used for energy, are converted to fat and stored in the adipose cells of the body. What is the result? Increased obesity. I don’t know about you, but I want to stay far, far away from fat collection!
“More to the point, I follow a high protein diet that includes healthy fats.”
And training…with your medical knowledge do you feel you are better able to pinpoint the mistakes people make in training and what, in your opinion, is the most common mistake made….
“I know a lot of doctors who know very little if anything about the muscles and physiology of the body. I would not put all your money on your doctor knowing any more than you do. With that being said, I am a rarity. I am self-taught. You know as well as I, that when you take an interest in something, you become better informed. My medical knowledge gives me a leg up when helping others train.
“As for the most common mistake made…believing hours of cardio will burn your fat! As I have stated many times in the past, I do not advocate hours of cardio in order to burn off the excess carbohydrates that you have consumed. My approach has always been to increase muscle mass through resistance training and allow the muscle to burn off your body fat. By combining progressive resistance training and cardiovascular conditioning, you can train your body to be a fat burning furnace!”
I can hear that last statement eliciting cheers from treadmills all over the country!
Turning to contest preparation, do you think that there is a ‘healthy’ way to do it?
“Leigh, I do not think there is anything healthy about taking your body to less than three percent body fat. My contention to this is that competitors need to take it slow…prepare for 16-18 weeks of dieting. By giving yourself ample time to prepare, your body is much better at adapting.”
How do you feel about the current state of women’s bodybuilding and do you think that the use of drugs may be getting out of control?
“The current state of drugs in women’s bodybuilding is no different than it was 15 years ago. Out of control? That is a matter of opinion…to each her own. Seriously, bodybuilders are smart people. They know the risks of taking anabolics or any drug for that matter. As a physician, all I can do is give them the healthcare facts about using drugs.”
At the other end of the scale, what are your thoughts on the new bikini division?
“If a girl has the passion to prepare for a bikini show, I say, “Go for it!”
Do you have any plans to compete again?
“I am not sure to be perfectly honest. Bodybuilding is like a roller coaster—there are ups and downs, twists and turns, but these are the challenges that are handed to us to make us better. I have no regrets about my bodybuilding career. Some fans have asked, “When you become a professional bodybuilder, what will you feel?” I am not sure how to answer that, but I have a good idea that it has to be one of the happiest moments in a bodybuilder’s life.”
If you could be instrumental in making a significant change to the sport of women’s bodybuilding what change would you most like to see happen?
“I would hope that more of the women competitors would get involved in community education. I would hope that somewhere along the way, we could get everyone to realize how much better they can be if they exercise and eat right. I want people to realize the profound effect food and exercise makes upon them, their body, their mind, and ultimately their cardiovascular health.”
How can readers contact you?
“I can be contacted through my email address at ironladydoc@aol.com”
by Leigh Penman