Australian Fitness Model Sarah Allen Talks With

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Sarah Allen Interview
Name: Sarah Allen (Eveston)
Location:  Australia
Age: 28
Height: 165 CM
Weight: 52 KG – 115 LBS
Occupation:  Supplement Sales And Mum

2013- IFBB Australasian Open Bikini Tall, 2nd
2013- IFBB All Female Classic Open Bikini Tall, 2nd
2013- FitX IFBB Open Bikini Tall, 2nd
2012- IFBB QLD State Championships, Open Bikini 2nd
2012- IFBB Australasian -Open Bikini 4th
2012 – FitX Melbourne IFBB – Open Bikini 4th
2011- IFBB QLD championships, Open Bikini 2nd

2013- Shared cover IFBB Australia Magazine, Muscle & Fitness 1st edition.
2013- MuscleMag magazine FEB/MARCH 4page feature “Girls of MISS nutrition”
2013- Oxygen Magazine “Future of Fitness”
2012- Cover girl and feature for Australian Swimsuit Edition (May 2012)
2012 – cover girl and Logo for company
2012 – Inside Fitness (Australia, Singapore, NZ) March issue “Female Form” feature.
2012 – Dana Carmont swimwear and competition wear website and advertising
2012- Zoo Weekly magazine, “Best New Bodies for 2012” Issue 308
2011 – Australian Swimsuit Calendar 2012 (released in October 2011)

When did you get started with fitness?

I first started weight training when I wanted to tone up a bit for the Australian Swimsuit Calendar shoot I had coming up so I started going to the gym with my partner. Since I had no other females to work out with I would work out with Chris just doing what he did with a fraction of the weight. It was addictive! The biggest adjustment though was my diet. After seeing the massive difference a clean and calorie/carb controlled diet made to my body as well as cutting out all alcohol and soft drinks. I don’t think I could ever go back to eating the way I used to.
I started watching Olympia and the Arnolds on YouTube and saw that they had a bikini section.
“These girls are amazing!” I thought to myself.
I now had my new goal!
Sarah Allen

How do you stay so motivated? What drives you?

I often watch clips and DVDs from Olympia and other pro comps that upload their competitions online. I love getting that excitement of being on stage on showing off what you’ve been working on. Watching the pros makes me keep my eye on what I am working towards. All the early mornings, dieting, cardio and weights sessions will pay off in the end and I will be on stage too showing my physique at the best condition I can have it in.
I also look at my previous competition pictures and look at what I want to work on and “grow”.
This makes sure I get on stage every time looking better than the last time.

What has been the hardest obstacle for you to overcome?

The psychological part of dieting and training and realising every little bit matters. Sometimes it’s easy to plan out how you are going to train and prep your meals each day and in a perfect world it would all happen like it’s writing on paper. But there are all the things you didn’t account for like getting sick, changing work, relationship issues, sick children, school duties/commitments. Through life I guess it’s about tackling each obstacle as best we can to get to our goal.

Sarah Allen

What does your current training schedule/program look like?

Monday: Shoulders
Shoulder press – 10-12 x 4
Rear raises – 10-12 x 4
Side raises – 10-12 x 4
Front raise with cable – 10-12 x 4
Tuesday: Legs
Leg press – 10-12 x 4
Squats – 10-12 x 4
Deadlift – 10-12 x 4
Walking lunges – 10-12 x 4
Sumo squats –10-12 x 4
Wednesday: Back & Chest
Wide grip pull down – 10-12 x 4
Narrow grip pull down – 10-12 x 4
Wide grip row – 10-12 x 4
Narrow under hand row – 10-12 x 4
Incline bench flys – 10-12 x 4
Thursday: Abs, Cardio
Intervals on stepper or treadmill 45 mins
20 of each, repeat 4 times.
Basic crunches
Leg raises
Plank 1-2 mins
Friday: Legs – High rep
Leg press wide – 20×5
Leg press narrow – 20×5
Leg curl – 20×5
Leg extension – 20×5
Step ups- 20×5
Walking lunges- 20×5
Saturday: Back and Arms
Rear delts – 20×5
Wide grip row – 20×5
Triceps dips – 20×5
Bicep curls – 20×5
Sunday: Rest
Sarah Allen Fitness

Give us a breakdown of your daily diet.

Meal 1: Oats, 4 egg whites, handful of blueberries with some green or herbal tea.
Meal 2: Chicken, greens (mix of beans, peas and broccoli), brown rice and a bit of avocado
Meal 3: Chicken, greens (mix of beans, peas and broccoli), brown rice and bit of avocado
Meal 4: Kangaroo, greens (mix of beans, peas and broccoli), sweet potato
Meal 5: Fish & greens (Spinach)
Snack: Almonds, WPI protein shake, seasoned cucumber slices, strawberries/blueberries.
During/After workout: Gluta-tren, Amino Tren both by ProMera Sports

Do you take any supplements to reach your fitness goals

Con-cret pineapple, Gluta-tren wild berry, Amino Tren strawberry kiwi are used daily together with a WPI after workout which is Species Isolyze at the moment favourite flavours being Choc-peanut butter and Cherry vanilla.

I’m currently addicted to making my own dessert with the Belgian chocolate 100% Casein by Scitec mixed into a low calorie vanilla yogurt. Really fixes my chocolate cravings!

What is your single biggest “Fitness” related accomplishment?

5 days after competing at 3 national shows over 3 weeks in 3 different states I received a phone call to join the Australian team in Tahiti to compete in the IFBB Pacific Championships. I was over the moon! The excitement still hasn’t worn off and it is definitely the next big goal.

Name a fitness “Myth” that just isn’t true no matter how many times you hear it?

If you lift weights you’ll get bulky, or have protein shakes you’ll get bulky! Listen, I have been trying to put on muscle and it won’t just happen, it takes a long time!

Tips for our readers to achieve their fitness dreams?

You have to stick with it!
It won’t happen in a week or maybe even a month but the key to seeing the changes you want is consistency. Find ways to enjoy your workouts, put on your favourite shows while doing cardio, meet up with friends for workouts, don’t look at working out as a chore, you need to be able to enjoy what you are doing each day even if it is challenging at first.
Remember at one point in our lives we found it challenging to walk, then hard to talk, read, write etc. Everything is challenging at first.

Sarah Allen Abs


Twitter: @SarahAllenAus
Instagram: @SarahAllenAus
Sponsors: NDA supplements Australia, Miss Nutrition/Mass Nutrition Chermside and Hot Stuff Beauty