Name: Stephanie Davis
Weight: 110 lbs
Achievements:IFBB Austria Bikini Overall Winner 2013, IFBB International Austria Cup 2x 1st place, IFBB Hungarian Cup 1st place, IFBB Bikini World Cup 10th place
When did you get started with fitness?
I have been involved in sports my whole life including horseback riding, gymnastics and athletics. Even as a child I couldn’t sit still as I was either outside running around or playing games with my friends. I started training about 2-3 years ago with a pretty intense workout split. I was very focused back then and still am now and I remember falling in love with the results. There was an upcoming fitness competition which caught my attention as this was something I had always wanted to do. So I decided to enter it and I ended up placing first!
After this great achievement I knew that all the hard work had paid off.
How do you stay so motivated? What drives you?
I am really motivated by other fitness models in the industry including India Paulino, Ashley Kaltwasser and Larissa Reis. All that they have achieved is very inspiring and I hope to one day reach that level too. The other thing that helps keep me motivated and driven is my positive mind set. It has really helped me achieve my goals much faster by keeping me more focused. At the end of the day life is too short so chase your dreams!
What does your diet look like when you are trying to get lean?
I need a lot of protein and carbs, to build any mass at all. I’m going to eat clean and healthy so I try to eat 4 times daily. Preparing for a shoot or a Bikini competition, I eat a lot of oatmeal, rice cakes and egg omelets, but always using the egg white. It’s very important to drink a lot of water, to regulate your water balance.
List the top 10 foods we would find in your kitchen:
What does your current training schedule/program look like?
- Leg Extensions 5×10
- Single Leg Curls 3×10
- Reverse Hack Squats 3×12
- Leg Press 3×12
- Lunges 5×20 steps
- Tricep Extensions 4×10
- Dumbbell Curls 4×10
- Skull Crushers 4×10
- Hammer Curls 4×10
- Supinated Bicep Curls 3×10
- Tricep Dips 3×10
- Rest day
- Pull-ups 3×10
- Lat Pulldowns 3×10
- Single Arm Rows 3×10
- T-Bar Rows 3×10
- Shrugs 3×10
- Incline Bench 3×12
- Push Ups 3×20
- Single Arm Fly’s 3×10
- Weighted Crunches 5×10
- Hanging Leg Raises 3×10
- Rest Day
- Shoulder Press 4×10
- Lateral Raises 4×10
- Rear Delt Raises 4×10
- Upright Rows 4×10
Give us a breakdown of your daily diet!
Breakfast: Oatmeal with Coconutflakes and Honey, 1 glass Water and BCAA
Lunch: Nuts like Almonds, Cashew and Macadamia
Dinner: Grilled Chicken or Fish with Vegetables like Tomato, Broccoli, Carrots and Potato and BCAA
Pre-Workout Meal: 1 Banana and/or Dextrose
Post-Workout-Meal: Proteinshake and BCAA, Smoked Salmond
Evening: Tuna Salad and Casein Protein
Do you take any supplements to reach your fitness goals
- Whey Protein Isolate
- Casein Protein
- Pre Workout Booster
- Fish Oil
What is your favorite body part to train?
Booty, shoulder and abs ! I am actually very slim and thin and therefore I need to build more mass in my lower body. Leg training is the most exhausting workout, so I do it only once a week but then very accurate and clean. I love it very much to see changes on my shoulder and arms. My supreme discipline of the upper and lower abdomen. I really like – or better – LOVE a well-shaped belly (female or male), not too much but not too small.
Is there anyone in the fitness industry you look up to?
I am really motivated by other fitness models in the industry including India Paulino, Ashley Kaltwasser and Larissa Reis.
Name a fitness “Myth” that just isn’t true no matter how many times you hear it?
Lifting weights will make you look bulky
FACT: Actually, it can slim you down. Women who lift a challenging weight for eight reps burn nearly twice as many calories as women who do 15 reps with lighter dumbbells, according to a study
Tips for our readers to achieve their fitness dreams
Make sure you fuel your body with the proper nutrition. Consult a coach if you are unsure of how to do this, because the last thing you want to undue is your hard work. If you are not eating correctly in sufficient quantities to fuel your growth, you will simply be cannibalizing hard earned muscle. If I were allowed to give two, my second tip would be: Have FUN!
- Find out: What is your goal ?
- Find out: What motivates me ?
- STAY FOCUSED !
9010 Klagenfurt / Kärnten