A HEREFORD gym instructor, who gave birth to her first child just 10 months ago, has finished runner-up in a national body fitness competition.

Natalie Rouse secured second spot in the trained figure section of the EPF UK Open Championships in Halesowen, West Midlands.

Natalie, 24, is a part-time instructor at Hereford Leisure Centre and was delighted with the achievement in only her second competition.

"The judges want the girls to look trim and lean and they consider the muscle symmetry. I am told that my upper body and back were good," she said.

The former Bishop's School pupil took part in her first competition - UKBFF Stars of Tomorrow - in November 2005.

She finished fourth out of four competitors in the body fitness class.

"I was 72kg at the time but the judges thought my bottom half was too chunky. I was hoping to take part in further events after that but I fell pregnant the following February."

During her pregnancy, Natalie's weight soared to 14 stone and she firmly got back on the exercise trail six months after giving birth to her daughter, Athena.

"For the latest competition I got down to 10 stone - which was a stone lighter than in 2005. I looked much better - and I was in a much better condition."

Natalie splits her training regime between lifting weights at Pyramid Fitness and doing cardio in the gym at Hereford Leisure Centre.

The fitness athlete realises that diet and nutrition are key ingredients to success in the sport and takes advice from former Hereford powerlifter Neil Evans.

Natalie's body fat is somewhere between eight and 10 per cent - she lowered it to six per cent for her last show.

"I suppose we train like a bodybuilder but it's not purely aesthetic like a bodybuilder, and women have different categories than the men.

"I have to drink four litres of water a day and in the week before a competition, eat five to six meals a day, which are protein based.

"70 per cent of the look is down to diet - that's the difference between success and failure - and Neil is helping me with this aspect."

Natalie was introduced to the sport by her fiancé, Laurence Rea, whom she met at Sixth Sense Fitness in Hereford.

"He was doing bodybuilding and I found out that I was quite strong for my size," explained Natalie, who lives in Bobblestock.

Natalie is planning to compete next in the body fitness section of the UKBFF Stars of Tomorrow competition at the Beck Theatre, Hayes, on November 25.

"I did my first competition to gain some experience and it helped build up my confidence. I learnt more from the last event so we know where we are."

She added: "After finishing fourth in 2005, I would like to be placed in the top three at Hayes and get an entry into the British Open. If you do well at the British Open event then you can get a Pro Card and it can allow you to compete all over the world."

Her ambition is to compete at the Miss Olympia event in the USA and follow in the footsteps of well-known fitness athlete Monica Brant, whom she admires for her dedication to the sport.

"When I was at school I enjoyed cross country, but I enjoy the training involved in body fitness because it gives me a goal and I have to keep extremely disciplined."