Amateur Fitness Competitor of the Week: Sara A. Flom

Amateur Fitness Competitor of the Week: Sara A. Flom! - Pics and info and more!
  • Name: Sara A. Flom
  • E-mail:
  • Age: 25
  • Where: Studio City, California
  • Height: 5'4"
  • Weight: 133 Lbs.
  • Years Bodybuilding :2
  • Favorite Bodypart: Shoulders
  • Favorite Exercise: Back
  • Favorite Supplements: Anything by Met-Rx MRP (Vanilla) and Optimum 100% Whey Protein

How Did You Get Started?

When I was 4, my friends and I would perform "shows" for my family where we would make up a routine to music, get dressed up in matching outfits and put on a performance. I guess you could say that was the beginning. Next thing you know, I found myself dancing and tumbling with my nationally ranked high school cheerleading squad. During high school, I wanted more of a challenge both mentally and physically.

I picked up the sport of Kenpo and obtained my black belt. Because of my competitive nature, I ended up competing on the national sparring circuit and proceeded to obtain a number one rank for my belt and age level. When I moved away from home for college, I found myself without a sport. My friend, Kari, recommended that I try weight lifting. Unfortunately neither Kari nor I knew that if you lift heavy weights with no cardio, and you eat all day long, you get big, and we did (I weighed 167 at my heaviest with a ton of muscle-Yikes!).

Once I started weightlifting, I began reading about diet and weights so that I could educate myself with respect to every aspect of the sport. When I graduated college and headed to law school, I realized that I loved weight training so I joined Gold's Gym. That was my first gym membership. At Gold's, I met a trainer by the name of Robert Bland who eventually ended up teaching me the intricacies of dieting and weight training and eventually we began discussing the idea of competition.

We ended up picking a show that was two months prior to the bar exam (needless to say it was a hectic time period). Julie Shipley also belonged to Gold's and she recommended that I meet her choreographer, Costanza. Thanks to Costanza and Julie, I was able to perfect my routine for my first show. That was the very beginning of my fitness career and here we are 1 and ? years later and three shows under the belt.

What Workout Plan Worked Best For You?

During competition season, I train 6 days a week of AM cardio, 4 days a week of PM weights and 2 days a week of gymnastic/routine training. My cardio consists of rotating stairs and uphill treadmill for 45 minutes. I vary my weight training so that my muscles don't get comfortable or set in one routine. I make sure to hit every body part once a week. My gymnastic training usually lasts about 2 hours. Therefore I only do 30 minutes of cardio on those days.

What Nutrition Plan Has Worked Best For You?

On and off-season, my diet is very similar. It looks something like this:

  • M1: 6 egg whites, 1/2 cup of oatmeal
  • M2: 25 Grams of lean protein, one piece of fruit
  • M3: 25 grams of lean protein, 30 carbs (sweet potato or brown rice only)
  • M4: 25 grams of lean protein, 10-15 grams of fat (almonds or avocado)
  • M5: Met-Rx or Optimum Protein Shake
  • M6: 30-35 grams of lean protein, veggies, 10-15 grams of fat (almonds or avocado)

Off-season only I eat one cheat meal on Saturday night, in proportion, of whatever food I am craving. Also, I eat unlimited broccoli, asparagus and spinach.

What Supplements Have Given You The Greatest Gains?

Prolab Glutamine to keep my muscles from getting too sore and some type of fat burner to give me that extra push, usually either Diet Fuel or Thermo-core.

Why do you love Bodybuilding?

For the same reason everyone else loves fitness: hard bodies, entertaining routines and the competitive edge. Other than that, I think that fitness competitors have the ability to motivate others. I love having the knowledge to help other people achieve their fitness goals. Don't get me wrong, I have fitness blood in my body and I eat, drink, sleep and live fitness (on the nights and weekends) but I truly love the fact that becoming a fitness competitor has given me the chance to learn all about diet, training and what works to make significant changes to a body. I love that fitness has given me the gift and ability to help and share my knowledge with other people and to hopefully help them to gain the confidence that a fitness competitor exudes.

What Are Your Future Bodybuilding Plans?

The USA's are in my very near future. July 2004 is my year to sleep, eat and breath fitness. Someday, I would love to work as "in-house" counsel for a sports supplement or nutrition company (and yes, I am currently an active practicing attorney). Also, in my itinerary for the future I intend on working with other fitness professionals toward creating some type of fitness/weightlifting program for public junior high and high school kids. I think that this would truly promote self-confidence and weight management at the early stages and it would educate kids about eating clean.

What One Tip Would You Give Other Bodybuilders?

If your mind can conceive and believe, you will achieve. The biggest hindrance for any one competitor is not their competition but their own mind. Do your homework and believe its yours and you will be unstoppable. Keep your chin up and your feet grounded and you will always come out on top!

Who Are Your Favorite Bodybuilders?

I think that all of the bodybuilders (men and women), fitness and figure competitors are impressive because they have taken the time to compete in their respective fields. I do have a few favorites: Kelly Ryan and Jen Hendershott are my top two. The first time I saw Kelly perform, my mouth hit the floor from amazement. Then I found out that she is an absolute sweetheart and I love that she is open arms and willing to help to the best of her ability. The first time I spoke to her, we talked for almost an hour and I hung up the phone with her and felt like I was ready to compete in Olympia. Although I have never met Jen, I find her routines to be top of the line and I find her physique very balanced.