Meet WBFF Pro Fitness Model and Magnum Athlete Heidi Marissa Cannon. Heidi is a real mover and a shaker both in and out of the gym!
- Hometown: Victoria, British Columbia, Canada
- Current Location: Vancouver, British Columbia, Canada
- Height: 5’6”
- Weight: 140 lbs
- Age: 33
- Favorite Style of Cardio: Cycling or Stair Master
- Favorite Lipstick: Makeup Forever Deep Red
Websites and Social Media
HardMagnum.com – Heidi Cannon/Mrs. Cannons Baking Stack
Facebook: Heidi Marissa Cannon
Facebook: Mrs. Cannons Baking
For those unfamiliar with you, can you tell us a bit about your background and how you got involved in the fitness industry?
Since I was young, I have always been a bit of tomboy. I loved everything, from riding dirt bikes to martial arts! I also have a huge ‘girlie’ side as well that I didn’t tap into until my early 20’s. (Laughs) In high school my guy friends and I would go to the gym, but I never knew what the heck I was doing, and I would usually end up on the treadmill.
In the 12th grade, I picked up my first fitness magazine, and I thought I wanted to look like the girl on the cover.
After that, I wanted to do a fitness competition, but the opportunity didn’t arise until one of my friends trained me for my wedding day! For my big day, I wanted to get into the best shape ever! So, I started to train five days a week and was hooked!
I never felt so strong in my entire life. A few months after my wedding, I entered my first show and never looked back!
In 2012, I won my pro card at the WBFF. I took 2013 off, because I felt like I put my husband through four competitions in our first year of our marriage. (Laughs) In 2014 and 2015 I competed in WBFF Worlds and got third call outs; this year, in I made it to second call outs! I’m excited to see what 2016 will hold for me!
How did you become involved with Magnum Nutraceuticals? And what do you love most about the company?
A good friend of mine approached Vice President, Bert Neibergall, and said, “you need Heidi.” (Laughs) He set up an interview with me, and I got hired. I always loved Quattro protein and was over the moon when I got signed! We are a big family that is supportive of each other, and I have made some of my best friends being on Team Magnum. I feel truly blessed!
What Magnum products are you currently using?
Heidi’s Magnum Stack
Before my biggest carb meal
- Primer (1 Pack per day with Lunch)
- Big C
- Opus (Before Cardio or Dance)
- Limitless (On Super Tired Days)
- Big C
I usually have two Quattro shakes per day, and sometimes one if I’m hungry at night.
Tell us a little about Mrs. Cannon’s Baking Website/App. (How it came about and what you have to offer. Also, tell us about your pin up ‘look’ and how that came about.)
Mrs. Cannon’s Baking App didn’t happen overnight! At first, some of my recipes were total ‘bomb outs.’ But I always love a good challenge, and I love baking with Quattro protein powder because it tastes out of this world and mixes well! After a while, I started experimenting, making cheese cake and carrot cake muffins. Soon, the recipe possibilities became endless!
Anyone who has followed my fitness journey knows I’ve been making new recipes weekly and posting them for about a year and a half. As a result, lots of my followers commented on how much they liked my recipes, and the shares were over the moon on Facebook. So, I toyed with the idea of a cook book, but thought most everyone I know, uses an iPhone or Smart Phone, and everyone has their phone at the grocery store.
A few months later, the app was created and designed for me. I got overwhelming encouragement and support from the Magnum’s President Markus Kaulius and Vice President Bert Neibergall. ‘Mrs. Cannon’s Baking’ app was launched and has sold in over 42 countries. This app allows me to re-load recipes bi-weekly, I can list all of the ingredients I use, and can provide a full macronutrient and calorie count.
I love the pinup style ‘look’ because it’s a classic retro look that looks great on every woman in any size; it’s darn cute and memorable too!
What’s your favorite thing to bake in the kitchen?
Pumpkin Stuffed Muffins!
Heidi’s Pumpkin Stuffed Muffin Recipe
Makes 12 Muffins
Serving Size per Muffin
- Calories 193
- Fat 28 grams
- Carbs 21 grams
- Protein 9.9 grams
- 2 Cups Pumpkin Puree
- 2 Scoops Vanilla Quattro
- 4 TSP Honey
- 1 Pinch of Salt
- 2 TSP All Spice
- 4 TSP Cinnamon
- ½ TSP Ground Ginger
- 2 TSP Baking Soda
- 1 Cup Coconut Flour (Stuffing)
- 1/4 Cup Cream Cheese
- 1 TSP Natural Maple Syrup
- 1 TSP Cinnamon
- Mix all wet ingredients above and slowly fold in Dry ingredients.
- Pack pre-sprayed baking tins.
- Take a small spoon and scoop out small hole in each muffin.
- Place in oven and bake at 365 degrees for 15 minutes.
- In separate bowl, mix cream cheese, syrup and cinnamon.
- Scoop small tablespoon and drop into hole of muffin.
- Place back into oven for another 30 minutes.
Come bake with me! Mrs. Cannons Baking App available in your app store.
What’s your favorite flavor of protein powder? And do you have any tips for baking with protein powder?
I would have to say Vanilla because it’s so versatile. You can check out my web site under ‘tips’ for cooking with protein. I wrote a great little article on the ‘do’s’ and ‘don’ts’ for baking with protein.
What does your current training look like?
My training plan is simple. I do something every day, whether it’s hopping on my bike, dancing, weight training or playing a round of golf, I’m always moving! But, every day usually starts with a weight lifting session!
Monday through Saturday, I do a cardio session for 45 minutes to 1 hour.
Cycle/Stepper/Elliptical/Treadmill or Rower
Heidi’s Training Schedule
Shoulders/Abs (2x a week)
- Front Raises 3 x 12
- Side Lateral Raises 3 x 12
- Arnold press 3 x 10
- Shoulder Raises (Around the World) 3 x 10
- Reverse Flys 3x 10
- Hanging Leg Raise 1 x 20
- Bench V Ups 1 x 20
- Twist (Using Weighted Ball) 1 x 20
- Weighted Lunges 3 x 25
- Step Ups 3 x 25
- Leg Press 3 x 15
- Body Squats 2 x 50
- Leg Curls 3 x 25
Back (1x a week)
- Pull Ups 3 x Failure
- Lat Pulldown 3 x 15
- One Arm Lat Pulldown 3 x 15
- Rows 3 x 15
Full Body or HIIT (1-2x a week)
On HIIT training days I don’t do extra cardio.
- 50 Burpees
- 50 Jumping Jacks
- 50 Ball Slams
- 25 Push Ups
- 25 Shoulder Press
- 25 Bench Dips
- Squats 2 x 50
- Leg Curls (Using DB) 3 x 20
- Cable Kickbacks 3 x 15
- Close Legged Squats (Using Smith Machine) 3 x 15
- Hip Thrusts 3 x 10
- Plank Holds 3 x (1 minute each)
- Side Planks 3 x (1 minute each side)
- Mountain Climbers (Using Bosu Ball) 2 x 20
I also like to incorporate my other passions into my training!
- Jazz/Lyrical Dance (1 hour 30 minutes)
- Hip Hop (1 hour)
Friday or Saturday
- Belly Dance
This depends on how many gigs we have (30-60 minutes)
- Motocross (Dirt Bike or Golf)
I get asked a lot if I take a rest day. (Laughs) Yes, I take rest days when I need them. If I’m super tired and worn out, I will take one.
What’s your favorite exercise and why?
I love deadlifts and chin ups; they are two of my favorites for bigger booty gains and upper body strength!
Tell us about being a dancer at Bubblegum Belly Dance.
I started taking dance classes because I wanted to move like Shakira. (Laughs) One of my best friends Leslie West and I started Bubblegum Belly Dance about 5 years ago. We have been lucky enough to perform in Las Vegas. We’ve been on Canada’s got talent, jumped out of birthday cakes, danced at endless parties, weddings and specials events. It’s truly awesome being able to exercise, perform, and get paid for doing something I truly love.
Heidi’s Typical Diet
- Morning: 3 Egg Whites, 2 Eggs and 1 Cup Oats
- Post Workout: 1 Scoop Quattro and 1 Cup Almond Milk
- Snack: 1 Medium Apple and ¼ Cup Almonds
- Lunch: 4 Ounces Grilled Chicken, ½ Cup Green Beans and ½ Cup Brown Rice
- Snack: ½ Cup Plain Greek Yogurt and 1 Handful of Blueberries
- Dinner: 4 Ounces Lean Ground Beef or Turkey, Mixed Greens Salad, Balsamic Dressing, Olive Oil and 1 Cup Sweet Potatoes
What’s the one food you couldn’t live without? And how do you handle cravings?
OMG PIZZA!!! I literally crave this all the time! (Laughs) And if I’m not in competition mode, I’ll have it once a week for sure!
Tell us a little about your shoe collection.
I have 28 pairs of heels/boots. I love heels! My new white ones that I bought in Palm Springs are my favorite; they are super high and super easy to walk in.
Heidi’s Shoe Tip
The key is to find the right arch that works; this makes them easier to walk in.
Do you have a favorite pair of shoes to train in and a separate pair for squatting?
Unfortunately, I lack on my gym shoe collection. (Laughs) I wear my gym shoes until they are no good anymore and then buy a new pair. I’m a fan of Nike.
Do you have any special beauty tips you’d like to share?
Yes, I’m a medical esthetician by trade, so skin care is my game. The biggest thing I recommend to my clients and friends is to purchase a great skin care line. I’m for Environ skin care A vitamin A, based products that are medical grade skin care. Also get a ‘peel’ once every 6 weeks to help sluff off dead cells and promote new cells and healthy glowing skin.
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