Tag: Athlete Profiles
Brigitte Goudz Profile & Stats
The biography, life, and accomplishments of Brigitte Goudz
Brigitte Goudz is a fitness model born on 24 July 1994 in Pennsylvania, US. Growing up, Brigitte had a negative self-image and low self-confidence. Starting training at the age of 18 helped her transform her physique and mentality. Since then, she has become a force to be reckoned with in the fitness industry.
Below is a complete breakdown of Brigitte Goudz’s profile, stats, biography, training, and diet regimens.
Full Name: Brigitte Goudz
Weight
Height
Date Of Birth
135-145 lbs
5’6″
24/7/1994
Division
Era
Nationality
Fitness Model
2010
American
Biography
Brigitte Goudz was born in Pennsylvania. She struggled with low-self esteem in her teens. Her shyness and negative self-image turned her into an introvert who was afraid to speak up and express herself among her peers.
However, Brigitte’s personality began changing after she got out of high school and started going to the gym. In a short time, she developed a liking for lifting weight and training.
Unlike most girls that join a gym for the first time, Brigitte Goudz skipped the cardio section and headed straight to the weight room. The change she saw in her physique through resistance training made her realize that it is an extremely underutilized aspect of women’s fitness routines.
Not only did lifting weights help Goudz transform her physique, but it also molded her confidence. On being asked about her transformation journey, she said, “This change and the positive self-image I got through bodybuilding motivated me enormously.”
Thanks to her growing self-confidence and improving body image, Brigitte started posting pictures of her chiseled physique on social media.
Over and above her improved confidence and self-image, posting pictures of herself on the internet gave her the opportunity to make a career out of her passion.
Over three years, she started gaining a serious following on Instagram with people appreciating her positive mindset and insane physique. By 22, she became a sponsored athlete and a fitness model.
“Don’t sit on the couch and wait for it. Do new things that scare you. Never become comfortable. Unfollow negative people on social media. Go to bed early and wake up early. Fuel your body with nutritious foods and drink a shit ton of water. Do not gossip and always remain humble.” – Brigitte Goudz
A Bright Modeling Career
As her Instagram following ballooned, people started taking notice of Brigitte Goudz. It was not long before she was approached by a modeling agency that offered her first photoshoot.
Her newfound confidence came to her rescue, and she crushed her first modeling assignment. Shortly after, she was signed to one of the best modeling agencies in Pennsylvania.
With her novel modeling success, Goudz focused all her energy on becoming a full-time fitness model. As time progressed, her projects began getting bigger, and she has since modeled for major magazines and brands.
Accomplishments
Some of the brands Brigitte Goudz has modeled for include:
Violate The Dress Code
Granite Supplements
Nutrichef
I Sew It You Show It
Training
Brigitte Goudz loves training, and it is probably the best part of her day. She follows a 5-6 day per week training regimen. Goudz likes to start her workouts with a cardio warm-up, usually on a treadmill or Stairmaster for 5-10 minutes.
Apart from her training routine, she could also do two or three “full-on” cardio sessions per week if she wants to lose fat.
Her favorite exercises are pull-ups and knee bends, and her favorite body parts are legs and glutes.
Brigitte Goudz’s Workout Routine
Monday: Heavy upper body training
Tuesday: Heavy lower body training
Wednesday: Break
Thursday: Quadriceps, chest
Friday: Back, arms
Saturday: Break or shoulders, legs, biceps
Sunday: Break or shoulders, legs, biceps
1. Hamstring Workout
2. Glute Workout
3. Back Workout
4. Arm Workout
Alternating Single Arm Cable Curl: 4 sets of 15 reps
Close Grip Bench Press: 4 sets of 12 reps
Bodyweight Dips: 4 sets of 12 reps
Spider Dumbbell Curl: 3 sets of 12-15 reps
Incline Dumbbell Curl: 3 sets of 12-15 reps
Barbell Skullcrusher: 3 sets of 12-15 reps
5. Quad Workout
Nutrition
Brigitte Goudz is an advocate of counting calories and planning your meals in advance. She abides by this philosophy to avoid gaining excess weight and body fat. Brigitte uses an app to track her calories and daily macronutrient consumption.
Goudz eats “clean” all year round to stay in a photoshoot-ready condition. She does not believe in the off-season or cheat meals but rather sticks to healthy food at all times.
These are Brigitte’s favorite food:
Proteins: eggs, organic chicken, organic beef, Greek yogurt, cottage cheese
Vegetables: lettuce, green beans, tomato, cucumber, spinach, beetroot
Carbohydrates: fruits, sweet potatoes, oatmeal, pumpkin, wholemeal bread
Fats: almonds, peanut butter, olive oil, and coconut oil
Supplements
Brigitte Goudz uses a range of supplements to improve her physique:
BCAAs: Suppresses protein breakdown and is an efficient energy source during exercise.
ZMA: Boosts muscle growth and strength and improves endurance, recovery, and sleep quality.
Whey Protein: Helps gain muscle mass and strength while losing fat.
L-Carnitine: Helps your body turn stored fat into energy.
Creatine: Increase muscle mass, strength, and exercise performance.
Yohimbine: Quickens fat loss.
Advice
Brigitte Goudz has some tips for people just starting their fitness journey:
1. Eat Right
Goudz believes that overlooking the importance of quality nutrition was one of the biggest beginner’s mistakes she made. Not following an effective nutrition plan hindered her physique development as she felt that her body was not responding even to her intense workouts.
2. Rest
According to Brigitte Goudz, she was obsessed with training in her beginning days and did not give her body enough time to rest and recuperate after workouts. This eventually resulted in over-training and slow muscle growth.
Jade Grobler Profile & Stats
The biography, life, and accomplishments of Jade Grobler
Images courtesy of Instagram @jadegrobler
Jade Grobler is a South African – Australian fitness and bikini model and social media influencer born on 18 December 1977 in South Africa. Her hour-glass physique and drop-dead gorgeous looks have earned her fans all across the globe. Jade posts lifestyle photos on her widely popular Instagram handle and has her eyes set on becoming one of the top fitness models and influencers in the business.
Below is a complete breakdown of Jade Grobler’s profile, stats, biography, training, and diet regimens.
Full Name: Jade Grobler
Weight
Height
Date Of Birth
110-115 lbs
5’6″
18/12/1997
Division
Era
Nationality
Fitness & Bikini Model
2010
South African, Australian
Photo courtesy of Instagram @jadegrobler
Biography
Born on 18 December 1997 in South Africa, Jade moved to Australia looking for better opportunities. Growing up, she became interested in fitness and has been following a rigorous diet and training regimen ever since.
Jade Grobler started her social media journey in 2014, and her Instagram page has ballooned to over 1.2 million followers. Grobler has worked with several reputed and emerging bikini and fitness brands and shows no signs of slowing down.
Photo courtesy of Instagram @jadegrobler
Training
Jade usually spends up to two hours working out every day. According to her, she might cut short her training routine to 45 minutes if she has other work commitments.
Although Jade Grobler indulges primarily in resistance training, she occasionally does a little cardio and aerobics to help her maintain her lean figure and low body fat percentage. Typically, she’ll do cardio two to three times per week, for up to one hour per session.
Jade routinely switches up her training to ensure she does not hit a plateau. She tries different exercises in every workout to keep her muscles guessing.
For example, Jade has periods where she does not train her abs at all. On the other hand, while she is on a bulking diet, Grobler trains her abs routinely to bring them out and make them look toned.
Grobler emphasizes the importance of rest days and does not hesitate to take time away from her workouts to allow her body time to recover from her intense training regimen.
Photo courtesy of Instagram @jadegrobler
Nutrition
Jade Grobler takes her nutrition seriously. She always strives to eat healthily and stays away from junk food or cheat meals.
Some of her favorite food include:
egg whites
salmon
tuna
berries
brown rice
spinach
codfish
lean meat
low-sugar fruits
Photo courtesy of Instagram @jadegrobler
Accomplishments
Fitness and Bikini Model
Social Media Influencer
Jade Grobler believes in following her passion. Her passion is fitness and health and wants to inspire others through her example. She is a prime example of what one can achieve if they stay true to themselves and do what they love.
Clara Lindblom Profile & Stats
The biography, life, and accomplishments of Clara Lindblom
Clara Lindblom is a fitness model and Internet influencer from Sweden with an amazing physique. A strict program allows her to keep up her gains and her platform is used to promote herself and inspire others.
Below is a complete breakdown of her profile, stats, biography, training, and diet regimens.
Full Name: Clara Lindblom
Weight
Height
Date Of Birth
130-135 lbs.
5’4”
01/10/1994
Profession
Era
Nationality
Model, Social Media Personality
2010
Swedish
Biography
Clara Lindblom was born in Sweden and was also into fitness as a child. But her love of modeling was something she always wanted to pursue and as she began to sculpt an amazing physique, that became a reality.
Using Instagram as her outlet, she gained Internet notoriety and attention for her modeling posts, slowly building up a reputation. As sponsorships and ambassador deals began rolling, she was able to start a lucrative career combining both modeling and fitness.
Now with a massive following online, she uses her influence to promote herself while also inspiring others to make the changes they want to see so they can look as good as she does.
Training
For training, Clara focuses on heavy compound movements and isolation exercise to give her a well-rounded workout. Warm-up sets are key as she wants to be fully primed and ready to tackle any workout. On top of that, stretching before and after is something she takes seriously. Once she feels she is warmed up, she can better tackle any workout that comes her way.
Full Body Workout
Cable Lateral Raise: 4 sets, 10 reps
Deadlift: 4 sets, 8 reps
Romanian Deadlift: 4 sets, 10 reps
One Arm Cable Row: 4 sets, 8 reps
Barbell Curls: 4 sets, 12 reps
Goblet Squat with Medicine Ball: 4 sets, 10 reps
Rope Pulls: 4 sets, 10 reps
One Arm Cable Triceps Pushdowns: 4 sets, 12 reps
Face Pulls: 4 sets, 10 reps
Push-Ups: 4 sets, 8 reps
Nutrition
To keep herself in the best possible shape, Clara’s nutrition is always on point. Her diet is mostly lean protein, including chicken, fish, and even plant-based sources, complex carbs like quinoa and brown rice, and those healthy fat sources including nuts and avocados. By sticking to a strict routine, Clara can better manage her meals so she maintains her model figure.
Supplementation
Along with a solid training routine and nutrition plan, Clara focuses on supplements, and while she uses her own supplements of choice, some key products to note are protein powders, pre-workouts, and BCAAs. These will ensure a well-rounded routine for pre-, mid-, and post-workout gains. To optimize health and wellness, a multivitamin and omega-3 supplements are key for ensuring you stay in the gym and grinding away.
Dom Mazzetti Profile & Stats
The biography, life, and accomplishments of Dom Mazzetti
Dom Mazzetti, whose real name is Mike Tornabene, is known as the “Bro Science Guy”, a comedic fictional character who shares advice on topics like college, fitness, and women. Growing to be an Internet sensation, while working hard and sculpting a shredded physique, Mike is able to use his platform to reach massive amounts of people using Dom Mazzetti as his tool.
Below is a complete breakdown of his profile, stats, biography, training, and diet regimens.
Full Name: Mike Tornabene (a.k.a. Dom Mazzetti)
Weight
Height
Date Of Birth
185-195 lbs.
6’1″
05/15/1989
Profession
Era
Nationality
Comedian, Fitness Influencer, Online Personality
2010
American
Biography
Dom Mazzetti, whose real name is Mike Tornabene, was always making comedy sketches and writing comedic bits from a young age. Using the Internet as his outlet, he and a friend began building this online brand through high school and even college, working with each other over video chats to continue their journey.
With their videos receiving positive feedback, they needed to get more eyes on them so they decided to start taking it more seriously. Needing money, they worked odd jobs, but Mike decided to get a personal training certificate thinking a gym job would give him good money.
Eventually, the character of Dom Mazzetti was born. With Mike now into fitness and the character of Dom growing more and more popular, success began to happen quickly. Using Dom as his outlet to talk about topics like college, fitness, and women, Mike and his fictional personality took off and are now a huge influence on the online world.
Training
Mike relies on his training to give him that edge when it comes to building a shredded physique. Below are two workouts for triceps and biceps that Mike performs to build those massive, well-defined arms. A great training routine with perfect form can properly develop your muscles for only the best gains.
Triceps
Skullcrushers: 3 sets, 10 reps
Straight Bar Pushdowns: 3 sets, 10 reps
Overhead Triceps Extensions: 3 sets, 8 reps
Rope Pushdowns: 3 sets, 10 reps
Close Grip Bench Press: 3 sets, 10 reps
Biceps
Bicep Curls: 3 sets, 8 reps
EZ Bar Curls: 3 sets, 10 reps
Preacher Curls: 3 sets, 10 reps
Concentration Curls: 3 sets, 10 reps
Supplementation
While Mike uses his own supplements of choice, a protein powder is a great supplement in anyone’s regimen. What a good protein powder will do is boost growth and recovery by working to pump you with protein, an essential macronutrient for your muscles. Other notable supplements for increased strength and mass include creatine, mass gainers, and casein protein, all of which can aid in building a massive physique. The best supplements on your shelf will be a game changer for your gains.
William Bonac Profile & Stats
The biography, life, and accomplishments of William Bonac
William Bonac is a pro bodybuilder and online personality who exhumes confidence, yet in the humblest of ways. His massive physique is one to envy and his competition results prove he can hang with the best of them.
Below is a complete breakdown of his profile, stats, biography, training, and diet regimens.
Full Name: William Bonac
Weight
Height
Date Of Birth
225-235 lbs.
5’7’’
05/18/1982
Profession
Era
Nationality
Bodybuilder, Social Media Personality
2010
Ghanaian
Biography
William Bonac is a professional bodybuilder from Ghana who at the age of 13, began training to promote a positive mindset and limit the amount of stress on himself. He took inspiration from bodybuilders like Kai Greene, Flex Wheeler, and of course, Arnold Schwarzenegger, he began to train harder and realized just what it took to win.
After a third place finish at the 2011 Arnold Amateur competition, people began to notice him and his climb through the bodybuilding ranks began. He began to compete and place in more and more professional shows. Having competed at many top shows, some notable finishes include a third-place finish at Mr. Olympia 2017, a second-place finish at Mr. Olympia 2019, and two first-place finishes at the Arnold Classic in 2018 and 2020. So while competition is fierce, William shows no signs of giving up easily.
With a large following on social media, William seeks to use this platform to promote his workouts and his brand, as well as help others achieve their fitness goals by providing motivation and inspiration for all.
Training
William typically trains with higher intensity and weight to really maximize hypertrophy. For William, focusing on his arms and legs are two important muscle groups, for his arms are what he is most known for and his legs tend to be his weakest part. Knowing what it takes to succeed against those on the pro circuit, William trains hard to see those massive gains.
Legs
Super Vertical Leg Press: 5 sets, 10 reps
Power Runner: 5 sets, 10 reps
Lying Hamstring Curls: 5 sets, 12 reps
Seated Calf Raise: 5 sets, 12 reps
Lying Calf Raise: 5 sets, 10 reps
Arms
Preacher Curls: 4 sets, 10 reps
Triceps Pushdowns: 4 sets, 10 reps
DB Biceps Curls: 4 sets, 12 reps
Barbell Curls: 4 sets, 12 reps
Triceps Extensions: 4 sets, 10 reps
Chest
Bench Press: 4 sets, 10 reps
DB Incline Flys: 4 sets, 10 reps
DB Pullover: 4 sets, 8 reps
DB Incline Press: 4 sets, 10 reps
Iso Chest Press: 4 sets, 10 reps
Back
Super Pullover Machine: 4 sets, 10 reps
Lat Pulldown: 4 sets, 10 reps
One Arm Lat Pulldown: 4 sets, 8 reps
Power Row: 4 sets, 10 reps
Nutrition
When it comes to nutrition, William sets himself up by buying in bulk and prepping for the entire week. This allows him to prepare meals for recovery, pre-training, post-workout, among others. For food included in his diet, William focuses on lean meat, fish, eggs, rice, potatoes, oats, fresh vegetables, nuts, and protein powder.
Supplementation
While William uses his own supplements of choice, a protein powder is an essential supplement in his regimen. What a good protein powder will do is boost growth and recovery by working to pump you with protein, an essential macronutrient for your muscles. Learn more about the best protein powders out there so you too can see massive gains like William.
Competition History
2021 Mr. Olympia, 6th place
2020 Olympia, 5th place
2020 Arnold Classic, 1st place
2019 Olympia, 2nd place
2019 Arnold Classic Australia, 1st place
2019 Arnold Classic, 2nd place
2018 Olympia, 4th place
2018 Arnold Classic Australia, 2nd place
2018 Arnold Classic, 1st place
2017 Prague Pro, 2nd place
2017 Arnold Classic Europe, 2nd place
2017 Olympia, 3rd place
2016 Olympia Europe, 3rd place
2016 Prague Pro, 1st place
2016 Kuwait Pro, 5th place
2016 Arnold Classic Europe, 3rd place
2016 Olympia, 5th place
2016 Nordic Pro, 1st place
2015 San Marino Pro, 2nd place
2015 Dayana Cadeau Pro, 1st place
2015 Nordic Pro, 1st place
2015 Prague Pro, 5th place
2015 Arnold Classic Europe, 6th place
2015 Olympia, 8th place
2014 San Marino Pro, 11th place
2014 Prague Pro, 8th place
2014 Arnold Classic Europe, 6th place
2014 Olympia, 15th place
2014 Tampa Pro, 2nd place
2014 Golden State Pro, 1st place
2014 Arnold Classic South America, 7th place
2014 Australian Pro Grand Prix, 2nd place
2013 Prague Pro, 5th place
Casi Davis Profile & Stats
The biography, life, and accomplishments of Casi Davis
Casi Davis is a model and personal trainer based out of Miami with an incredible physique. She has a degree in International Business, but found her true calling with fitness, and has since grown a successful career and following online. She now uses her platform to promote herself and inspire her fans.
Below is a complete breakdown of her profile, stats, biography, training, and diet regimens.
Full Name: Cassandre “Casi” Davis
Weight
Height
Date Of Birth
135-145 lbs.
5’7”
08/09/1987
Profession
Era
Nationality
Model, Personal Trainer
2010
American
Biography
Cassandre “Casi” Davis was born in Mexico City and was both active and intelligent. She was driven when it came to school and would eventually attend an American high school upon moving to the United States. For college, she attended the University of Florida and studied business.
But her education wouldn’t stop there. Wanting to take her career even further, Casi got her Master’s Degree in International Business. With this knowledge and a drive to succeed, Casi began working as a marketing consultant as well as a model.
But eventually she would make the leap into fitness and a different career took off. Now with a huge following on social media, she uses her platform to inspire others so they too can reach their goals.
Training
Casi works out with a combination of bodyweight and weighted exercises with some staples being squats, jump squats, and barbell good mornings. Really working on toning her glutes and legs, Casi puts an emphasis on these muscles, and they have now become what she’s known for.
Lower Body Workout
Front Squats: 3 sets, 10 reps
Deadlifts: 3 sets, 8 reps
Curtsy Lunges: 3 sets, 10 reps
Side Lunges: 3 sets, 10 reps
Elevated Split Squats: 3 sets, 12 reps
Hip Thrusts: 3 sets, 10 reps
Core Workout
Each exercise is AMRAP in 30 seconds.
Crunches
Bicycle Crunches
Toe Touches
Reverse Crunches
Side Plank Hip Raises
Crunches
Side Plank Hip Raises
Russian Twists
In And Outs
Leg Raises
Flutter Kicks
Cross Over Kicks
Plank
Rotating Plank
Nutrition
Since Casi pays close attention to her physique, this all happens in the kitchen. Her diet is strict and consists of only the healthiest whole foods. These foods include things like fish, lean meat, low-fat cheese, brown rice, and green, leafy vegetables. Eating this kind of food keeps her lean, but also gives her the energy to fuel any part of her day.
Supplementation
As a part of our overall routine, having a solid supplementation plan is vital to see continued gains. While Casi uses her own supplements of choice, finding the right products is pivotal but can be challenging. For those looking to stick with some of the staple supplements, definitely check out protein powders, pre-workouts, intra-workouts BCAAs, and creatine, for these will cover all aspects of your workouts from beginning, middle, and end as you seek the best growth. To stay as healthy as possible and keep yourself inside the gym, look into super greens, omega-3’s, and a multivitamin to pump yourself with those essential nutrients.
Savannah Prez Profile & Stats
The biography, life, and accomplishments of Savannah Prez
Savannah Prez is a bodybuilder, Bikini athlete, and fitness model with a perfectly sculpted and toned physique. Her road to success wasn’t easy, but with hard work and extreme dedication, she was able to start a great career and use her platform to inspire others.
Below is a complete breakdown of her profile, stats, biography, training, and diet regimens.
Full Name: Savannah Prez
Weight
Height
Date Of Birth
125-130 lbs.
5’2”
05/16/1996
Profession
Era
Nationality
Bodybuilder, Bikini Athlete, Fitness Model
2010
Belgian
Biography
Savannah Prez was born in Belgium and was always active. In her early years and into high school, she played basketball, but wasn’t the biggest fan of sticking to such a strict routine with fixed training days and times. She was more a fan of making her own hours.
Leaving basketball, she sought other ways to keep herself active and fell in love with fitness. Making her own hours and working on transforming her body was appealing and she sought to develop it even more. But at the gym, she began making friends and entered the world of bodybuilding.
From there, she started following others on social media and desired to be a competitor herself. After making serious progress with a personal coach, she was ready for the stage and eventually competed in the 2014 Belgium Championship.
She continued to compete and prove herself a worthy competitor, gaining more and more recognition and social media attention. It wouldn’t take too long for her to amass a major following on social media. Now with a great platform, she sought to increase her intensity and put in more work for larger competitions. Balancing her life as best she can, she seeks to inspire others with her posts and work ethic so they too can see great gains like she does.
Training
Savannah works to stay toned and sculpted in a variety of ways but working her hamstrings, quads, and core work to elevate her balance and stability while also working on strengthening that lower body physique. Typically, she trains 5 days a week and performs each workout for around 40 minutes at a time.
Hamstrings
Toes Elevated SLD: 3 sets, 10 reps
DB/KB Swings: 3 sets, 15 reps
Seated Good Mornings: 3 sets, 10 reps
Bulgarian Split Squats: 3 sets, 15 reps each side
DB RDL: 3 sets, 10 reps
Quads
Barbell Squats: 4 sets, 8 reps
Leg Press: 4 sets, 8 reps
Elevated V-Stance Squats: 4 sets, 10 reps
Bodyweight Sissy Squats: 4 sets, AMRAP
Core
Plank
Plank Knee Pull
Plank Side Step
Nutrition
Savannah takes nutrition very seriously and eats every 2 hours or so to keep her metabolism going strong. Eating clean foods, she does allow a cheat meal here and there to enjoy herself but works quite hard to stick to a rigorous training plan and diet routine. Some key foods in her diet are oats, cereal, chicken, fish, rice, vegetables, nuts, and nut butters.
Supplementation
When it comes to supplementation, Savannah relies on her own supplements of choice. But for those of us looking to get a great pump and maximize growth and recovery, looking to pre-workouts, intra-workout BCAAs, and protein powders are sure fire ways to see gains. For those looking to optimize their health and wellness, definitely consider adding in a super green, omega-3, or multivitamin supplement to pump yourself with those vital nutrients.
Whitney Johns Profile & Stats
The biography, life, and accomplishments of Whitney Johns
Whitney Johns is a bodybuilder, fitness model, and personal trainer who has grown over the years to be a fitness icon. After a career of trying many different sports, she decided to give weightlifting a try, and hasn’t looked back.
Below is a complete breakdown of her profile, stats, biography, training, and diet regimens.
Full Name: Whitney Johns
Weight
Height
Date Of Birth
135-145 lbs.
5’9”
11/29/1990
Profession
Era
Nationality
Bodybuilder, Fitness Model, Personal Trainer
2010
American
Biography
Whitney Johns grew up in Idaho and never could really find her niche. She loved to be active and push herself, but the struggle of finding what sport to do was challenging for her. But what she would find was fitness and weightlifting and with a poor track record of enjoying other sports, she decided to give this a try. And she never looked back.
Building her physique and falling in love with weightlifting, she was fueled by physical fitness and this developed a strong discipline and confidence in herself. After training for some time, she decided to compete and from there, modeling agencies began knocking. She landed jobs with big magazines and began to build a following on social media. Now a fitness icon, she seeks to help others see those gains they want most through hard work and inspiration.
Training
Whitney focuses a lot on legs and lower body work to keep her lower half as toned as possible, but she will of course work her upper body to keep that well-rounded physique. When it comes to cardio, she loves HIIT workouts for they will increase your heart rate and really give you the edge when it comes to endurance and burning extra calories.
Legs
Smith Machine Glute Kickback: 3 sets, 10 reps
Crab Toe Touches: 3 sets, 10 reps
Dumbbell Front Squat: 3 sets, 8 reps
Kettlebell Sumo High Pull: 3 sets, 10 reps
Squat Jacks: 3 sets, 10 reps
Hip Thrust: 3 sets, 10 reps
DB Single Leg Squats: 3 sets, 12 reps
Bulgarian Split Squat: 3 sets, 10 reps
Side Lunge With Knee Drive: 3 sets, 12 reps
Squat Jump Lunge: 3 sets, 8 reps
Bodyweight HIIT Workout
Dips: 4 sets, 30 seconds
Jump Squats: 4 sets, 30 seconds
Boat Pose Pulses: 4 sets, 30 seconds
Squat Burpees: 4 sets, 30 seconds
Skater Squats: 4 sets, 30 seconds
Nutrition
Whitney seeks to keep her diet as simple as possible and only sticks to healthy and whole foods. This includes your essentials being lean meats, complex carbs, and healthy fats. But, like us all, she loves a good cheat meal here and there and typically this will be ice cream. By keeping her diet simple and not working to make it too complex, she is able to properly and easily prepare so she can eat with ease.
Supplementation
Along with a proper training and nutrition routine comes supplementation. It is important to supplement with certain products that can work to enhance all your gains. Three staples to cover your workout basics are a pre-workout, BCAA, and protein powder. These will work to increase energy, push through fatigue, enhance recovery and spur growth, each respectively of course. But together, these can work wonders. Also consider a multivitamin, super green, or omega-3 supplement to aid in your overall health and wellness goals.
Stephanie Sanzo Profile & Stats
The biography, life, and accomplishments of Stephanie Sanzo
Stephanie Sanzo, also known as “Steph Fit Mum”, is a personal trainer and fitness model from Australia known for her amazing physique and great social media. As someone who understands what it takes to work hard, she hopes to inspire others through her platform so they can see great gains for themselves as well.
Below is a complete breakdown of her profile, stats, biography, training, and diet regimens.
Full Name: Stephanie Sanzo
Weight
Height
Date Of Birth
115-125 lbs.
4’10”
04/02/1987
Profession
Era
Nationality
Personal Trainer, Fitness Model
2010
Australian
Biography
Growing up, Stephanie was not very into fitness. But at 19-years old, she had a baby boy and had put on some weight. It was here that she would begin to take care of her body. So, she grabbed some dumbbells, began at-home workouts to drop fat, and enrolled in a personal training course with hopes of making that a career.
After the birth of her second child, she began to look for new ways to stay fit. A medical complication made running challenging, so she got herself a gym membership and began to train seriously. As a result, she did compete in some shows, even finishing in the top spots, but given the competitive lifestyle and strict diet, she stepped away to focus more on her health and wellness.
With her personal training taken care of, she began seeing more clients and also changed up her own routine from more competition prep to strength training with hints of powerlifting. Working in tandem with her own training and training others, she began posting photos of her own progress and sharing clients’ success stories, boosting her platform and social media followers.
Moving forward with her goals, she continues to devote her time to her own training and helping others, as she hopes to be an inspiration for them as well.
Training
Stephanie’s training routine involves strength training with powerlifting aspects to see continued muscle growth and aid in her great physique. Working with reps in the 8-12 range, and her sets in the 3-5 range, she gives herself a great chance to shape and tone her muscles. She doesn’t really focus on cardio, but if need be, she will do 20 minutes of cardio.
Legs
Back Squat: 3 sets, 8 reps
Single Leg Hamstring Curl: 3 sets, 10 reps
Narrow Stance Back Squat: 3 sets, 10 reps
Dumbbell Deadlift: 3 sets, 12 reps
Leg Extensions: 3 sets, 10 reps
Sissy Squats: 3 sets, 8 reps
Chest & Triceps
Bench Press: 2-4 sets, 6-8 reps
Incline Press: 3-4 sets, 8-12 reps
Cable Flys: 4 sets, 12-15 reps
Reverse Flys: 4 sets, 12-15 reps
Triceps Pushdown: 3-4 sets, 15-20 reps
Seated Dips: 3-4 sets, 8-10 reps
Overhead Extension: 3 sets, 8-10 reps
Bent Over Reverse Fly: 3 sets, 15-20 reps
Shoulders
Seated DB Press: 5 sets, 8 reps
Bradford Press: 4 sets, 10 reps
Cable Lateral Raise: 3 sets, 12 reps
Cable Single Arm Press: 3 sets, AMRAP
Cable Reverse Fly: 3 sets, 15 reps
DB Around the Worlds: 3 sets, 15 reps
Cable Rope Front Raise: 3 sets, 20 reps
Cable Front Press: 3 sets, 20 reps
Nutrition
While training is imperative, so too is the work done in the kitchen. Stephanie eats a great balance of fat, protein, and carbs with more of an emphasis on protein, as this is the building block of all muscle. She is less focused on eating too many carbs and fats, as she is with too many calories. Excess calories can lead to that unwanted weight gain and she works very hard for that to not happen. Of course, a cheat meal does come into play, but only if her body is truly craving it.
Supplementation
For Stephanie and supplementation, she uses her own supplements of choice to power all of her workouts. Certain staples to consider are a pre-workout, BCAA, and protein powder, for these will help cover all your needs, pre-, mid-, and post-workout. Others to try and take note of are fat burners for shedding unwanted fat, multivitamins for boosting your health and wellness, and creatine to pack on strength and only add to your physique.
Ashley Nocera Profile & Stats
The biography, life, and accomplishments of Ashley Nocera
Ashley Nocera is a fitness model and bodybuilder competing in the Bikini division. Beginning her lifting journey at a young age, she has competed in many competitions and has sculpted an amazing physique for all to envy. With a massive following on social media, she is able to engage with her fans and post progress photos online.
Below is a complete breakdown of her profile, stats, biography, training, and diet regimens.
Full Name: Ashley Nocera
Weight
Height
Date Of Birth
Under 115 lbs.
5’0’’
08/15/1994
Profession
Era
Nationality
Bodybuilder (Bikini), Fitness Model
2010
American
Biography
Growing up, Ashley was in awe of her bodybuilder grandfather and being active was always a part of her life. While she was a competitive athlete, she became unhappy with her appearance and a balanced diet wasn’t something she followed.
So, she decided to make a change. Going to the gym and working with weights, she was determined to get a physique she would feel proud to show off. Through this journey, however, she fell in love with health and fitness and was determined to take it to the next level.
After plenty of preparation, she felt ready to compete and took the stage at the WBFF NYC Championships in 2014. Impressing the judges, she ended up winning and became a professional bodybuilder almost in the blink of an eye.
She continues to compete but has made a great career as a fitness model and has a growing social media following. Using her platform to do good, she is an inspiration for so many looking to make the changes they want to most.
Training
Ashley works out 5-6 days per week and performs higher reps in a normal set range. Depending on the day, she will work her upper or lower body and in terms of cardio, shorter, more high intensity work powers her through as opposed to longer, more steady cardio.
Let’s take a look at a great glute workout that Ashley uses to stay toned as well as see continued gains.
Glute Workout
Back Extension: 3 sets, 10 reps
Cable Kickbacks: 4 sets, 12 reps
Abductor Machine: 4 sets, 12 reps
Sumo Squat: 4 sets, 10 reps
Split Squats: 4 sets, 8 reps
Barbell Lunges: 4 sets 10 reps
Hip Thrusts: 3 sets, 10 reps
Nutrition
Ashley eats around 6 meals per day to fuel her body and keep performing at a high level. For her division, keeping on muscle and maintaining low body fat year round is key. Foods that Ashley includes in her diet are chicken, brown rice, vegetables, egg whites, nuts, oats, and smoothies. While her portions may be smaller, eating throughout the day keeps your metabolism working as efficiently as possible.
Supplementation
Ashley uses her own supplements of choice to continue to power her gains, but for those who want a good start when it comes to supplements, you must look into a protein powder, pre-workout, and multivitamin. Working to benefit you either physically, mentally, or both, these are essential. Other notable supplements to use are creatine for added strength, a fat burner to shed that unwanted fat and work for lean muscle retention, and BCAAs to help push past fatigue and kickstart recovery. Whatever your goals may be, a solid supplementation routine is imperative to keep pushing those gains forward.