Feeding off of Feeling Good – Sam’s Journey to a Bikini Body

Alright, it’s March – I’m absolutely telling  SCREAMING at you to put down those Thin Mint and Samoa’s you just ordered from the Girl Scouts. Not really, but you might reconsider once you read about Sam’s journey to the NPC bikini competition. 

I had the privilege to be in NYC this past weekend and the chance to meet up and glam, my fellow Florida State University Alumni (GO NOLES), Sam Katz.

Before and After

Before and After

Sam has changed astronomically since I last saw her on New Years Eve. When I say change, I mean her body is SICK, this girl has been the definition of dedication and it has truly inspired me. She has been training 24/7 for the the annual NPC Bikini competition that is taking place in New York City on April 12th. I am so happy that she has asked me to be part of her “glam squad” and has given me the inside scoop on what it’s like to prepare for a competition like this.

First off, she has to prep food like crazy. Sam weighs and measures her food exactly the way her nutritionist has outlined. She says that she is a good student, she does exactly as she is told and it is working! Her nutritionist is Nick Shaw at Renaissance Periodization (renaissanceperiodization.com). (Please note: that everyone’s body is completely different and what works for someone else might not work for you). Sam says that is always important to include healthy carbs, protein and healthy fat into your daily diet. This doesn’t mean that you can’t have that TO DIE FOR THIN MINT (I’m obviously craving cookies) every now and again, but use that on your “cheat” day. Everything in moderation. However, with the competition this close, Sam isn’t taking any chances and is being a GREAT student.

Sam preps her lunches every Sunday for work

Sam preps her lunches every Sunday for work

Note: These are only lunches; breakfasts and dinners are NOT included. She eats A LOT!

Note: These are only lunches; breakfasts and dinners are NOT included. She eats A LOT!

Sam’s rigorous workout routine involves waking up at 4:30AM, 6 days a week during this brutal winter we have been having. Now that deserves a huge round of applause! Are you motivated yet? Yeah, I thought so. I’m sure you could spare some free time before you indulge in that shortbread snack and get your hour in at the gym. Right?

Sam has watched her body change overtime and has become a gym rat, but ladies and gentleman- check out this before and after picture.

before and after_yearws

Now lets check out the before and after ab pic…

ab before and afterLet’s do this together now – *places cookies in the trash*.

I also got the chance to go to Sam’s second posing class with her trainer and watched as she perfected her routine. I can’t wait to see the finished product!

pose 1

So, now that you are itching to get to the gym tomorrow, remember – you WILL NOT see results overnight, but you need to feed off of feeling good! Keep at it and don’t give up! Next time Sam will be joining me for an exclusive video interview where we can answer any of the questions you provide in the comment section below. The team that Sam trains with is called Team MissFits (https://www.facebook.com/TeamMissFitsNYC) and can be contacted via their Facebook page. Also, feel free to email anything to me at heather@heather-elwell.com. I’ll be sure to check in with you soon about how to appropriately pack your gym bag.

Cheers to getting snatched in the Spring!




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