Fitness Model Courtney Prather Talks With

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Courtney Prather

Name: Courtney Prather

Age: 25

Height: 5’4″

Residence: Long Beach, CA

Weight: 116 – 112 Contest

Occupation: Hotel Manager/Fitness Model


Overall Bikini winner at 2011 Muscle Contest, 2011 Fit Body Winner

When did you get started with fitness?

My first show was in December of 2010 and I began training for it in August. I didn’t really know what to expect as I had never been exposed to a Bodybuilding show, but by the morning after, I knew I had to do it again. I played sports growing up and have always been an active person. However, this level of training has changed the way I view fitness.  I was the stereotypical cardio queen afraid to lift a weight because I didn’t want to get “bulky”. I’m glad I got over that fear, now my weight training days are my favorite part!
Courtney Prather

What drives you to be so fit?

Seeing the transformations in my body is the most rewarding part. Not only is competing the perfect outlet for my competitive drive but I love challenging myself every day. Everyone has their own challenges; be it kids, family, career, school, health, etc that they need to overcome. I have learned that there is no room for excuses; you just have to get it done.  You will love yourself for it later! I have this quote taped to my computer at work to keep me focused: “Nothing tastes as good as being fit feels.”Some days I have to read it 10 times a day because if you work in a corporate setting you know how many candy bowls, birthday cakes, donut mornings etc there really are!

What has been the hardest obstacle for you to overcome?

Having to find a balance with your life and social activities was definitely the biggest adjustment. I was not someone who went out all the time, but finding the time to work out and eating very clean every day with a full time job sometimes doesn’t leave much time for anything else. I learned to schedule fun time or find restaurants with healthy eating options to keep me and my loved ones sane.
Courtney Prather

Could you tell us about your current training program?

I am currently in a building phase trying to increase my lean muscle mass.  My trainer, Ryan Bentson at Zero Gravity Fitness, has me following heavier, lower repetition type of training with the below training splits:

  • Monday – Chest And Biceps
  • Tuesday – Back And Triceps
  • Wednesday – Legs And Glutes
  • Thursday – Shoulders
  • Friday – Biceps And Triceps And Glutes
  • Saturday – Legs
  • Sunday – Rest

As I get closer to competition, my training techniques will switch to more of a plyometric, full body type of training.
Courtney Prather

What does your diet look like?

I follow a pretty clean diet year-around but as of late have been in back to back competitions so it has been even stricter. I generally have a daily diet that looks like this:

  • Meal 1: ½ Cup of oatmeal, egg whites
  • Meal 2: 4-5oz of lean protein (chicken, fish, lean ground turkey) & lots of veggies
  • Meal 3: 4-5 oz of lean protein, veggies, 4oz of sweet potato or brown rice
  • Meal 4: 4-5 oz of lean protein, lots of veggies
  • Meal 5: 4 oz chicken and big salad
  • Meal 6: (If I am still awake) egg whites

Do you Take Any Supplements?

  • Glutamine
  • BCAA’s
  • Amino Acids

For the occasional protein shake or protein pancake, I love BSN’s Lean Dessert powder or Optimum Nutrition.

What Is Your Favorite Body Part To Train?

My favorite body part to train is definitely my shoulders. Round shoulders and defined arms are very sexy on a woman I think, so I love seeing the progress I have made.

If you could start back from the first day you started training would you do anything different?

Not a thing. It would be easy to list off one hundred things that I could have done better, hind sight is 20/20. However, I believe everything happens for a reason and I have learned so much this past year that I wouldn’t take any of it back. I am very excited for the future!
Courtney Prather

Is there anyone in the fitness industry you look up to?

Jamie Eason is definitely someone I look up to, I met her at Olympia in 2010 and she was so real and humble that it really pushed me to believe I could do it too. Amanda Latona is another person I admire in the industry because watching her endeavors in the fitness world inspire me!

Final advice for readers?

If you are thinking about making a lifestyle change, whether it be to eat clean and exercise or train for a competition- just do it! Set a short term goal and focus on that. Celebrate the small successes along the way because nothing will happen overnight, but the end results will feel fabulous. The biggest changes that have occurred in the past year have not been with my body; they have been in increased self esteem, confidence and comfort in my own skin, and I wouldn’t trade that for anything!