From Down In The Dumps To Up On Stage!

One bad, frustrating, painful month spurred Samantha to compete. The changes she made stuck, and now she's on Team Bodybuilding.com!

Samantha was down. Suffering from both a heartache and a brutal toothache, she had a choice: Let the pain win, or use it as a springboard into something truly exceptional. She chose the latter and never looked back!

She channeled her frustrations into training, and over a period of months, worked her body into stage-ready shape. The ensuing cascade of competition led Samantha to the BodySpace spokesmodel competition, where she staked her claim as a member of Team Bodybuilding.com. Meet one of our newest spokesmodels, and get used to seeing her, because she's going to live fit for a long time.

Why did you first decide to compete?

In one month, I went through a breakup and got all my wisdom teeth pulled. Then, to top it off, I got a nasty case of dry socket! I was extremely down, but for some reason, I decided it was the perfect time to do what I had always dreamed of doing: competing. Once I was healed up, I started to train more seriously, got a coach, followed a strict diet, picked a show, and learned as much I could.

I was extremely down, but for some reason, I decided it was the perfect time to do what I had always dreamed of doing: competing.

I put all my doubts aside, kept a positive mindset, and placed third in my first show in October 2013! I went in not knowing who I would be up against, not knowing the judges, or really how any of this worked, but none of that mattered. I met a group of incredible girls, including one by the name of Alicia DeRusso. She's such a sweetheart. She made me feel so comfortable, which made all the difference!

I've competed several times since then, but my first show is still my favorite show. I'll remember it forever. I can't thank the NPC enough. Whether you're a new competitor or have been doing it for years, if you're competing through the NPC, you're in good hands.

What was your physical background before you decided to compete?

I played sports growing up and have always been an active person. My parents enrolled me in soccer year-round, plus tennis, coed lacrosse camps, swimming lessons, and a basketball team. I even tried baseball! From a young age, I knew how to play just about everything.

A video posted by Samantha Cadieux (@sammybc) on


I continued playing soccer and softball in high school. Then, during junior year, my PE teacher pulled me aside after he caught me running for a class exam and asked me if I'd ever considered running cross-country. I brushed it off at first, but after giving it some thought, I accepted his offer. I tried out for the cross-country team and ended up being one of the top five runners in my school. Having long legs finally paid off!

Tell us more about what makes you tick.

I have a huge heart—especially for animals! I've been a vegetarian for more than eight years, which is something a lot of people don't know about me. For eight years I've followed a pescatarian or vegetarian diet, and during the offseason I am 100 percent plant-based vegan.

I'm dedicated and passionate. When I have a goal, I don't give up on it. I follow through and accomplish what it was I said I would accomplish.

I'm also quiet. I like having my alone time and space to do my own thing. I think that's why both competing and running are my passions: It's you versus you. In this sport, you can't compare yourself to anyone. You have to make sure you are improving and bettering yourself and not paying attention to your competition. I'm dedicated and passionate. When I have a goal, I don't give up on it. I follow through and accomplish what it was I said I would accomplish.

How has the BodySpace spokesmodel contest changed your life?

It has been such an amazing journey so far, with great support from Team Bodybuilding.com! The BodySpace spokesmodel contest and Bodybuildling.com have educated and helped me get where I want to be. They play a huge role in my short-term and long-term fitness goals.

Since the spokesmodel search, I've been constantly using BodySpace to communicate with people who understand my journey, and to help them with their path. I have learned not only about the accomplishments, but also the struggles that come along with competing. I want to use my knowledge, experience, and willingness to help others to inspire them to reach their fitness goals. Being a BodySpace spokesmodel has made all that possible for me!

How has your family responded to you spending your early 20s enmeshed in fitness-competition culture?

When I became completely emerged in the fitness world after my first few shows, even my family jokingly started calling me obsessed. After some time to think about it, and after they attended all of my competitions, they became just as immersed in my accomplishments as I was.

There is nothing quite like being surrounded by supportive people. It certainly helps during the hard times, knowing that you're not just making yourself proud stepping on that stage. You make your friends, family, and supporters proud too.

Even with their support, though, staying positive isn't as easy as it seems. Developing the mindset for success is important, and so is the company you keep. All successful people are a little obsessed with what they do. I mean, c'mon, you have to be!

You mentioned running. How do you still practice that as a part of fitness?

I don't run long-distance anymore, unless it's to get ready for a charity event such as a 5K. Since I've started competing, I've drastically changed my style of training. I stick with sprints and high-intensity interval training but try to keep other cardio to a minimum during offseason. The only time I increase cardio is during contest prep.

The fitness industry is incredibly competitive. How do you handle the stress that comes with it?

Growing up as an athlete hasn't hurt. I've been trained to handle pressure and cope with competition. I try to remember the big picture, because that's what has gotten me to where I am today. That focus helps me visualize where I want to be 5, 10, or even 30 years from now.

I try to remember the big picture, because that's what has gotten me to where I am today.

Sure, there's an immense amount of stress between school, working, competing, and having a social life, but when I get to show off the body I worked so hard for, walk across the stage with a diploma in hand, or even get to spend a relaxing day with my friends, it makes it all worth it.

If you could dream up a fitness future for yourself, what would it look like?

Ah, scary question! It reminds me of being in middle school and being asked what I want to do with my life when I had no idea.

Graduating college is my number one priority. After this year, I'd love to travel and visit all the big gyms in the world. I've always wanted to open my own gym. Being a graphic designer and personally knowing a multitude of great personal trainers, I'd be all set! I have enough tools to build my future exactly the way I want. That is what I'm bound to do.

Nutritional Regimen

Meal 1: 8 a.m.

Oatmeal 1/2 cup


Egg Whites 4



Meal 2: 11 a.m.

Tilapia 3 oz.


Asparagus 3 oz.



Meal 3: 2 p.m.

Tilapia 3 oz.


Asparagus 3 oz.



Meal 4: 5 p.m. pre-workout

Tilapia 3 oz.


Sweet potato or brown rice 4 oz.



Meal 5: 8 p.m. post-workout

Tilapia or tuna 4 oz.


Sweet potato or brown rice 3 oz.


Asparagus 3 oz.



Meal 6: 11 p.m. shake

Vega 1 scoop


Spinach 1 cup



Training Regimen

Day 1: Chest
1

Dumbbell Bench Press

6 sets of 20, 15, 12, 10, 8, 6 reps
Dumbbell Bench Press Dumbbell Bench Press

2

Dumbbell Flyes

6 sets of 20, 20, 20, 10, 10, 10 reps
Dumbbell Flyes Dumbbell Flyes

3

Cable Fly

6 sets of 20, 15, 12, 10, 8, 6 reps
Cable Crossover Cable Crossover

Superset
4

TRX Push-Up

4 sets of 15 reps
Suspended Push-Up Suspended Push-Up

Plyo Kettlebell Pushups Plyo Kettlebell Pushups

5

Step Mill

30 min.
Step Mill Step Mill


Day 2: Abs/arms
Superset
1

Ab Roller

5 sets of 10 reps
Ab Roller Ab Roller

Alternate Hammer Curl

5 sets of 10 reps
Alternate Hammer Curl Alternate Hammer Curl

Superset
2

Rope Crunch

5 sets of 10 reps
Rope Crunch Rope Crunch

Triceps Pushdown - Rope Attachment Triceps Pushdown - Rope Attachment

Superset
3

Hanging Leg Raise

5 sets of 10 reps
Hanging Leg Raise Hanging Leg Raise

Barbell Curl

5 sets of 10 reps
Barbell Curl Barbell Curl

Superset
4

Plank

5 sets of 1 min. each
Plank Plank

Tricep Dumbbell Kickback

5 sets of 10 reps
Tricep Dumbbell Kickback Tricep Dumbbell Kickback


Day 3: Back
Superset
1

Bent Over Barbell Row

5 sets of 10 reps
Bent Over Barbell Row Bent Over Barbell Row

Lightweight Barbell Curl

5 sets of 20 reps
Barbell Curl Barbell Curl

2

Heavyweight Barbell Curl

5 sets of 5 reps
Barbell Curl Barbell Curl

Superset
3
Wide-Grip Lat Pulldown Wide-Grip Lat Pulldown

Underhand Cable Pulldowns Underhand Cable Pulldowns

Superset
4
Wide-Grip Lat Pulldown Wide-Grip Lat Pulldown

Underhand Cable Pulldowns Underhand Cable Pulldowns

5

Cable Low Close-grip Rows

5 sets of 10, 8, 6, 5, 4 reps
Elevated Cable Rows Elevated Cable Rows

6

TRX Row

3 sets of 12 reps, to failure
Suspended Row Suspended Row

7

Cardio

30 min. HIIT
Jogging-Treadmill Jogging-Treadmill


Day 4: Plyos and Arms
Circuit 1
1
Freehand Jump Squat Freehand Jump Squat

2

Jump Lunge

10 reps
Scissors Jump Scissors Jump

3

Jumping Jacks

10 reps
Jumping Jacks Jumping Jacks

4
Bodyweight Walking Lunge Bodyweight Walking Lunge

5
Side Lunge Side Lunge

Circuit 2
1
Knee Tuck Jump Knee Tuck Jump

2

Side Standing Long Jump

xxxsetsrepsxxx
Side Standing Long Jump Side Standing Long Jump

3

Single Leg Jump

5 reps each leg
Single Leg Butt Kick Single Leg Butt Kick

4

Bodyweight Walking Lunge

10 reps per side
Bodyweight Walking Lunge Bodyweight Walking Lunge

5
Side Lunge Side Lunge

Circuit 3
1

Burpee

15 reps
Burpee Burpee

2
One-Arm Kettlebell Swings One-Arm Kettlebell Swings

3

Bodyweight Walking Lunge

10 reps per side
Bodyweight Walking Lunge Bodyweight Walking Lunge

4
Side Lunge Side Lunge

Superset
1

Rope Crunch

5 sets of 10 reps
Rope Crunch Rope Crunch

Triceps Rope Push-down

5 sets of 10 reps
Triceps Pushdown - Rope Attachment Triceps Pushdown - Rope Attachment

Superset
2

Hanging Leg Raise

5 sets of 10 reps
Hanging Leg Raise Hanging Leg Raise

Barbell Curl

5 sets of 10 reps
Barbell Curl Barbell Curl

Superset
3

Plank

5 sets of 1 min.
Plank Plank

Tricep Dumbbell Kickback

5 sets of 10 reps
Tricep Dumbbell Kickback Tricep Dumbbell Kickback


Day 5: Shoulders
Superset
1
Standing Dumbbell Upright Row Standing Dumbbell Upright Row

Front Plate Raise

4 sets of 12 reps
Front Plate Raise Front Plate Raise

Superset
2
Dumbbell One-Arm Shoulder Press Dumbbell One-Arm Shoulder Press

Cable Rope Face Pull

4 sets of 12 reps
Face Pull Face Pull

Standing lateral side raise triset: 3 rounds
3
Side Lateral Raise Side Lateral Raise

Side Lateral Raise Side Lateral Raise

Side Lateral Raise Side Lateral Raise


Day 6: Legs
1

Barbell Squat

9 sets of 20, 15, 10, 5, 5, 5, 10, 15, 20 reps
Barbell Squat Barbell Squat

2

Barbell Deadlift

9 sets of 20, 15, 10, 5, 5, 5, 10, 15, 20 reps
Barbell Deadlift Barbell Deadlift

3

Good Morning

5 sets of 10
Good Morning Good Morning

4

Dumbbell Walking Lunge

10 steps per leg
Bodyweight Walking Lunge Bodyweight Walking Lunge

Superset
5

Thigh Adductor

3 sets of 20 reps
Thigh Adductor Thigh Adductor

Thigh Abductor

3 sets of 20 reps
Thigh Abductor Thigh Abductor

6

Weighted Calf Raise

4 sets to failure
Standing Calf Raises Standing Calf Raises


Day 7: Rest Day

Supplement Plan




Post-workout

Before bed

Samantha's Favorite Gym Tracks

Rihanna
"American Oxygen"
George Ezra
"Budapest"
Chris Brown & Deorro
"Five More Hours"
Wiz Khalifa & Charlie Puth
"See You Again"
Rihanna
"American Oxygen"
George Ezra
"Budapest"
Chris Brown & Deorro
"Five More Hours"
Wiz Khalifa & Charlie Puth
"See You Again"


Contest History

February 2015: 5th place Bodybuilding.com BodySpace spokesmodel finalist
June 2014: NPC Hartford Europa, 4th Place bikini class C
June 2014: NPC Connecticut State Championship, 1st place bikini class B
October 2013: NPC East Coast Cup, 3rd place bikini class B