Sara Woods

NPC Bikini Competitor / Fitness Lifestyle Coach

Sara is a current NPC bikini competitor and a fitness lifestyle coach. She grew up involved in dance since she was 6 years old and cheerleading through high school. Once she graduated from high school and went away to college, she needed an active outlet, which is where she turned to lifting and implemented the training knowledge that her father had given her during her senior year of high school. Working out in the gym solo for a couple of years, she eventually decided to get a personal trainer. After graduating from college and relocating back to Santa Barbara, she found herself less active due to working full time and commuting. After a few months she decided to start taking her health and fitness more seriously.

Born
01/87
Hometown
Santa Barbara, CA
Height
5’ 2.5”
Weight
115lbs
  

"I was dancing at a local studio that catered to all ages, which kept me moving but once I moved in with my roommate (who happened to be a personal trainer) I knew I had to make my health a priority."

While working with one particular trainer on prepping for a half marathon, he asked if she had ever thought about or would be interested in competing in a bikini competition. She had thought about it but never thought she could get to that level of being “stage ready”. At the time she kept it in the back of her mind but wanted to finish training for her races. She went on to complete four (4) half marathons, several Ragnar Relay races and this last year, her first Spartan Race.

After completing these races, she decided to give competing a shot with her first show being in April of 2013. From there she was hooked and has competed over nine (9) times since 2013 with her highest placing being tied for 2nd place.

Getting involved in the fitness industry sparked her passion for understanding how nutrition and training could alter the body and mind and gave her an outlet to help others. She decided to pursue further education in the industry and obtained several certifications from ISSA and NASM including being an ISSA Certified Fitness Nutrition Specialist and NASM Personal Trainer. She has been working with clients to obtain their health and wellness goals for the past four years.

Her future plans include continuing to help others to the best of her abilities, working towards earning her IFBB pro card and releasing a recipe e-book.

Education/Certifications:

California State University, Long Beach
Bachelor of Science, Business Administration
Major: Marketing Minor: Fashion Merchandising and Design
ISSA Certified Fitness Nutrition Specialist
NASM Certified Personal Trainer
ISSA Corrective Exercise Specialist
SCHWINN Spin Instructor

Contest History:

2017

NPC MuscleContest Gold Coast Muscle Classic – 4th Place Open
NPC MuscleContest Challenge – 5th Place Open

2016

NPC Spectrum Fitness Productions Governor’s Cup – 5th Place
NPC Tournament of Champions – 4th Place Open

2015

NPC MuscleContest Border States – 5th Place Open
NPC MuscleContest Tournament of Champions – 3rd Place Novice; 3rd Place Open (tied for 2nd)

2014

Lou Ferrigno NPC – 7th Place

 

Current Workout:

My current workout routine is targeted towards preparing for the bikini competition stage. This routine does vary by week and even by month depending on how my body has been developing or what may need more attention/development.

MONDAY – Legs

  1. Barbell Squat – 2 warm-up sets, then 4 sets of 10
  2. Leg Extension – 4 sets of 10-12
  3. DB Walking Lunges superset with Bodyweight Split Squats – 4 sets of 10 each
  4. Leg Press (feet high and wide, press with heels) – 4 sets of 10-12
  5. Calf Press on Leg Press Machine – 6 sets of 20 (toes pointed in, out, & forward – 2 sets each)
  6. Box Jumps – 4 sets of 20

TUESDAY – Shoulders/Abs

  1. Single Arm Plate Upright Row – 4 sets of 15 each arm
  2. Plank Shoulder Taps superset with Kneeling Single Arm Shoulder Press – 4 sets of 15 each
  3. DB Lateral Raise superset with DB Front Raise – 4 sets of 15
  4. Straight Leg Hip Raise superset with Bicycle Crunches – 3 sets of 20
  5. Kneeling Cable Face Pull superset with Rope Crunches – 3 sets of 20
  6. Battle Ropes alternating slams (KB swings if no rope) – 4 sets of 20

WEDNESDAY – Plyos/Abs/Glutes

  1. Tri-Set – 4 sets of 15-20
    a. Stability Ball Crunches
    b. Stability Ball Knee Pull-Ins
    c. Stability Ball Pass Throughs
  2. Box Jumps – 3 sets of 15-20
  3. Squat Jumps superset with Jump Lunges – 3 sets of 15-20
  4. Burpee with 10 Mountain Climbers at the bottom – 3 sets of 10
  5. Hip Thrusters on Leg Extension Machine OR Barbell – 4 working sets of 12
  6. DB Donkey kickbacks superset with Banded Clamshell – 4 sets of 15-20

THURSDAY – Glutes/Hamstrings

  1. Barbell Hip Thrust – 2 warm-up sets, then 4 sets of 10
  2. Lying Leg Curl – 4 sets of 15-20
  3. Barbell Alternating Lateral Lunges – 4 sets of 15-20
  4. DB Deadlifts superset with Deficit Reverse Lunges – 4 sets of 12 each
  5. Plie DB Squat – 4 sets of 12 reps pyramid in weight (increase each set)
  6. Cable Glute Kickback – 4 sets of 20 reps each leg

FRIDAY – Shoulders/Triceps

  1. Seated Arnold DB Press – 4 sets of 10
  2. Bent Over Rear Delt Raise superset with Close Grip Push-Ups til failure – 4 sets of 12-15
  3. DB Front To Lateral Raise – 4 sets of 12
  4. Cable Reverse Grip Pressdown – 4 sets of 12-15
  5. Cambered Bar Skullcrusher superset with mountain climbers off bench – 3 sets of 15
  6. Jump Squat with Single Arm Upright Row – 4 sets of 15 each arm

SATURDAY – Back/Biceps

  1. Wide Grip Pull-up assisted, machine OR bodyweight (warm-up) – 2 sets of 15
  2. Reverse Grip Inverted Row superset with Wide Lat Pulldown – 4 sets of 12-15
  3. Reverse Grip Bent Over Barbell Row – 4 sets of 12-15
  4. Reverse Grip Close Lat Pulldown superset with V-Bar Seated Cable Row – 4 sets of 12-15
  5. High Pulley Cable Bicep Curl – 4 sets of 12-15
  6. Alternating DB Hammer Curl – 4 sets of 12-15

SUNDAY – REST