Fitness Amateur Of The Week: Rose Is A Figure Fox!

Rose's competitive swimming roots carried over into the weight room where she built a dynamite body. Get the fitness plan she implemented to make a run at pro status!

How did your fitness
journey begin?

I'm originally from Tottenham, New South Wales, Australia, which a very small country town. I've always been involved in sports because it was the only thing to do in a small town. I was a national-level swimmer throughout school and made the state cross country team. My mom, who cannot swim, coached me by getting programs from a swimming coach in Dubbo, New South Wales, which was an hour drive away. I trained alone in a 33-meter pool.

After school was finished, I stayed fit and exercised by running, swimming, and doing at-home workouts. I returned to the pool in 2008 for serious training after running into an old friend who convinced me to train again for the World Masters Games. I began competing at the local and state level in preparation for the games in Sydney, Australia, in October 2009. I had lots of success, improved my times, and medaled at the World Masters Games.

After the games, I felt that I achieved what I wanted with swimming and took a year off because work had become demanding and the local pool I used became difficult to train in. In 2011, I was at the local club for a friend's party when I noticed several incredibly fit people enter the theatre room. They were lean, fit, and strong. They were bodybuilders and I wanted to be like them. I had never lifted seriously, so I began researching. I noticed big changes quickly from lifting.

I competed for the first time in 2013 and loved it. I've placed in every competition since, which is surreal. My goal is to achieve a pro card by the end of 2015. My next competition will be at the Melbourne FitX Amateur Bodybuilding Gran Prix in March 2014.

The reason for my success is my competitiveness and commitment to consistency with training, eating, and my positive mindset. I put my best effort forth during every training session. I do lots of positive self-talk before I go to the gym and listen to music to get my head right before I step near a weight.

Rose Black Fitness Champion
Watch The Video - 03:21

What fitness regimen delivered the best results?

During the later stages of contest prep, I increase the rep ranges with moderate to heavy weight.

My weakness is currently my rhomboids, so I train back twice per week with lots of heavy rows. I'm also trying to build size in my biceps and definition in my arms. I train legs twice per week with an extra day targeting glutes and hamstrings.

I do HIIT cardio four times per week and incorporate plyometrics like squat jumps, lunge jumps, and bounding. I also do at least one sprint session per week.

Cool Fact

Rose has degrees in social science and psychology and a diploma in creative writing! Her poetry has won several awards!

Day 1: Back/Biceps

Day 2: Legs

Day 3: Shoulders/Triceps

Day 4: Back

Day 5: Legs/Abs

Day 6: Arms/Shoulders

Day 7: Off

Amateurs Of The Week honors amateurs across all categories for their hard work, dedication, and great physiques. Learn how our featured amateurs built their bodies and hit their goals!

What nutrition plan fueled your body?

The key to good nutrition is planning and prepping your food. I'm extremely disciplined during contest prep and eat lean meats like fish and chicken with oats and veggies. In the offseason, I eat lots of clean and nutritious food.

Meal 1
Meal 2
Meal 3: Salad
Meal 4
Meal 5: Pre-Workout
Meal 6

What supplements gave you an edge?

"Fitness is my drug of choice."

How did your passion for fitness emerge?

Fitness is my drug of choice. I have a stressful job and can get uptight if I don't work out. I love the changes that my body underwent because of weights. I love feeling strong and looking firm and healthy. Competing is a big reward for the hard work I put in every day at the gym. I'm a different person on stage. I feel amazing, strong, happy, and can't wipe the smile off my face.

What/Who motivates you to live a healthy lifestyle?

My motivation comes from a determination to be my best self. Fitness increased my health, wellbeing, and self-esteem. I'm motivated by people in the bodybuilding industry like champion figure girls Erin Stern, Nicole Wilkins, and Candice Keene. I would love to meet Erin. She seems lovely and I like her approach to sprint and strength training.

Where did you go for inspiration?

I love reading Oxygen Magazine and These publications keep me interested to try new training and nutrition methods. I also love fitness sites that feature competitor photos.

"Keep a positive mind, believe that you deserve good things, and it will happen."

What are your future fitness plans?

I would love to win an INBA or IFBB figure pro card. I'm working to build more size and muscle maturity. I have a few competitions in 2014 and would love to compete internationally. I have my certificate 3 and 4 in fitness and would like to continue with Metabolic Precision and Charles Polliquin courses in 2014.

What is the most important fitness tip?

Keep a positive mind, believe that you deserve good things, and it will happen. Set goals to work toward. Don't give up if you fail or have a bad day. Pick yourself up and try again.

Who is your favorite fitness competitor?

Erin Stern and Nicole Wilkins are amazing women who work very hard to better their figures. As I mentioned before, it's my dream to meet Erin.

How did help you reach your goals? is an incredible site. I order my supplements from the site and get training and nutrition advice on BodySpace. I chat with likeminded people on BodySpace so I don't feel lonely on my fitness journey!

Rose's Top 5 Gym Tracks

  1. "Treasure" by Bruno Mars
  2. "Get Lucky" by Daft Punk
  3. "Eye Of The Tiger" by Katie Perry
  4. "Do I Wanna Know" by Arctic Monkey's
  5. "Gladiators" by Lorde
Competition History
  • 2013 INBA Dubbo - 3rd Place Physique Novice
  • 2013 INBA City Nationals - 1st Place Figure International, Physique Intermediate, and Height Class 2
  • 2013 INBA All Female Classic - 5th Place Figure International and Physique Intermediate
  • 2013 INBA Australian Championships - 2nd Place Figure International and 4th Place Physique Novice
  • To Clint Jones and Lisa Tratt for mentoring and guiding me through my initial journey.
  • To Clint Jones for his coaching guidance.
  • To Vicki Arief for her support and posing assistance.
  • To Ian Adams for his amazing work on my fitness highlight video.
  • To Mariya Mova Photography for her fantastic work.
  • To Ken Ross and Team Flexr6 for inviting me to join their team.

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