Amateur Fitness Competitor of the Week: Sarah Rennick

Amateur Fitness Competitor of the Week: Sarah Rennick! - Pics and info and more!

How Did You Get Started?

During my last year of high school I got inspired to start lifting weights. I had always loved the way the girls looked in the pages of Oxygen; my mother was the one who gave me that push telling me I could look like that too. She had been into bodybuilding when she was in her 20's and still into weightlifting was able to show me how to use them too!

A few workouts later I was completely obsessed; if I wasn't working out I was looking up new workouts on In my first year of University studying linguistics I spent more time researching fitness and nutrition then I did doing my actual work - that is when it clicked.

I wanted to become a trainer and I wanted to compete. Since then that has been my life. I won my first show, the overall title for Bikini at the Ottawa Bodybuilding Championships in November 2010.

Sarah Rennick
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Sarah Rennick

What Workout Plan Worked Best For You?

I love doing weights most but genetically my body wants to put on muscle which is why it is important for me to balance it with cardio. I follow a four day split of weights and do cardio for 45 minutes 4-5 days per week. I ease up on the cardio when I am not in competition mode and tend to do more fun things like running outdoors rather than my usual walk on incline on the treadmill.

Day 1: Back/Biceps
Day 2: Chest/Triceps
Day 3: Legs
Day 4: Shoulders/Abs
Day 5: Cardio Only
Day 6 And 7: Off

Sarah Rennick
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Sarah Rennick

What Nutrition Plan Has Worked Best For You?

I eat 5-6 times per day usually chicken or fish with spinach and asparagus. My breakfast meal will consist of oatmeal mixed with protein powder and my second meal will usually involve sweet potato.

Meal 1:
Meal 2:
Meal 3:
Meal 4: Post Workout
Meal 5:
Meal 6:
Sarah Rennick
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Sarah Rennick

What Supplements Have Given You The Greatest Gains?

I love Gaspari Superpump250 before a workout. I tend to stay away from it in competition season because of all of the caffeine I consume from coffee and tea. I have protein powder normally with 2 of my meals.

I love Dymatize Elite - I have tried practically all of the flavors! My favorite way to drink it is blended with coffee and ice or I will mix it right into my oatmeal in the morning with cocoa and Splenda. I take creatine after my workouts and usually BCAAs before my cardio.

Upon Rising:
With Meal 1:
Post Workout:
With Meal 3:
3 Times Daily:

Why do you love Bodybuilding?

I think what got me hooked most about the whole lifestyle of fitness is that you will never stop learning, there is always more to discover and new exercises to try. Competition is another story. When you decide to compete you devote your entire life to getting ready towards that show.

Your entire day is planned around your meals and workouts there is no time for anything else but you become so driven that it doesn't matter. And stepping on stage...well that is the best feeling in the world just knowing all of those grueling days were worth it. It is better than Christmas.

What Motivates You To Follow A Healthy Lifestyle?

As a trainer I have helped many people reach their goals. I see how hard it is to fit in those meals and make it to the gym but my clients do it regardless. They inspire me. Why would I not be motivated to take my own advice and never give up on this amazing lifestyle?

What Made You Want To Achieve Your Goals?

Competing was the main goal I have had since I got into weightlifting. I am the type of person who has an idea and won't let go of it until it is reached. It is all I will talk about and think about until I accomplish it.

This is how I was with my first show I literally became obsessed with getting ready to compete. This time around I am preparing for my second show and I am out to win (Ontario Championship). I keep thinking about that feeling of being up on stage and that alone will make me do it and help me win.

Sarah Rennick
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Sarah Rennick

What Are Your Future Bodybuilding Plans?

I want to continue to grow as a trainer, continue to drive people in the directions of their goals. I also plan on becoming an IFBB Bikini Pro in the next year.

What One Tip Would You Give Other Bodybuilders?

Plan. Plan out each day. Don't go into a competition with only a meal plan - fit it into each day, write out what time each meal will be at what time each workout will be at. Without a plan you are lost. My favorite quote when getting ready for a show is "A dream without a plan is just a wish."

Who Are Your Favorite Bodybuilders?

I love Missy Coles (IFBB Bikini Pro) and Amanda Latona (IFBB Bikini Pro) I think they both have such an amazing stage presence and physiques that fit the sport perfectly. I also look up to Jamie Eason. I love reading her columns. She is very inspirational.

What Features Do You Use On

I love the exercise database as well as the articles. I am always finding something new to look at. The video interviews and show coverage always keep me motivated as well.