Siera Capesius

Educated for Strength

Not only is Siera Capesius stunning on the outside, but she is equally as gorgeous on the inside. Plus, she’s got the CV to back it up. Siera is a NASM & ISSA certified trainer, NPC National Level Athlete, and certified nutritionist who has spent the last few years changing other people’s lives.

Siera is a go-getter. She is hell-bent on taking her wellness business to the next level by helping corporations develop and execute innovative health and wellness programs for employees, so they can be healthier and more productive at work and home. In addition, she is extremely busy working as a personal trainer with clients one-on-one at their homes as well as at a private studio in Lakewood, Colorado.

“My biggest goal is to take my business to a national level and work with companies to implement new health and fitness highs within their organizations,” explains Siera. “My favorite part about my business is seeing people transform their bodies and change their lives for the better. It makes me feel really good knowing I have helped someone make a positive change as I did in my life. I want to work with various companies to do the same.”

Siera’s Secret to Success?

Her personal story of figuring out how nutrition can change the way you look and feel has helped transform hundreds of people’s lives. As a naturally “skinny person with a fast metabolism,” growing up she was constantly made fun of and even remembers a particularly difficult time in grade school when a boy in her class called her anorexic. She says, “I was really hurt and confused and knew from that day forward I would have to work really hard to prove—not to them, but to myself—that I was going to achieve optimum strength inside and out.” And that’s exactly what she’s done…

Siera, now 26 years old, has a Bachelor’s Degree in Science, Human Nutrition, and Dietetics, Nutritionist from Metro State College of Denver. She educates men and women of all ages on how to get a great physique through proper nutrition and exercise at their own pace.

“No matter what your shape, size, or age, there is an inner hottie in all of us,” she says. “I am a qualified nutritionist and have worked as a Hospital Dietary Aide and Nutrition Consultant for over seven years—I know hard work is essential to achieve the goals you want, but so is working [training] with the right person who understands your personal needs/body type and who’s been through it too. Not everyone wants to be a fitness model or bodybuilder. Some people just want to lose weight or fit into their skinny jeans. I like to help people gain back their confidence in whatever they strive to do.”

“Ever since elementary school, I was made fun of for being too tall and skinny. I continued to struggle with a very fast metabolism throughout my high school years. It wasn’t until I started my degree in nutrition that I understood why I was not living a nutritional lifestyle. In 2011, I received my Bachelor’s degree and was finally educated on why my body was always unresponsive to weight gain,” she recalls.

Siera has trained over 100 clients in the past two years—from the general public who want to lose weight to fitness and figure competitors and bodybuilders who want to gain muscle. “I like helping people succeed with their long-term goals the most. Training for fitness competitions can be very difficult and isn’t always the most rewarding. I love to see my clients reach their goals because then they have so much more fun and remain accountable.”

The secret to her success is she believes wholeheartedly that training and nutrition go hand-in-hand. Siera incorporates food advice with her individually tailored exercise programs to ensure a balanced program for her clients. “This provides more opportunity for success.”

Siera is currently looking for venues to hold boot camps and healthy living seminars for businesses.

Living the Life—In and Out of the Gym

Siera certainly walks the walk and talks the talk. Not only has she appeared on various television shows as a fitness expert, but she also leads her own healthy lifestyle. “I eat well all year but when I’m getting ready to compete, I start to focus and dial my eating habits 16 weeks out. By 8 weeks, I’m carb cycling and see big changes. It really works for my body. Tweaking my diet is my favorite part about contests because I can see the changes instantly and see what’s working.”

Personally, Siera chooses military-style training, explaining. “I’m really hard on myself and have high expectations because I know what I can achieve. I like competing, but in the end, it’s what I think of my body that counts—not what the judges say. I judge my own results and work toward improvement.”

Sample Weekly Training Program

Monday- Shoulders/Abs/Cardio
Tuesday- Leg Day
Wednesday- Cardio & Abs
Thursday- Back/Shoulders/Cardio
Friday- Bis/Tris/Abs/Cardio
Saturday – Glutes & Kickboxing
Sunday- Rest

Favorite Leg Exercises:

Barbell Squats
Barbell Hip Raises
Stiff-Leg Dead Lifts
Walking Lunges
Dumbbell Squats
Lying Hamstring Curls
Weighted Calve Raises

How She Does It All

When asked how Siera fits in training between clients and whether she has any tricks for the busy woman, she says it’s all in a day’s work: “I train clients in the morning and at night. I work out in the afternoon during the three-hour break I take every day. I will schedule my clients in a timeframe that gives me enough time to work out and have a meal,” she says. “Life can be very hectic at times! I always pre-pack my meals and take my pre-workout and post-workout [protein] shakes with me when I go. I have little containers I store my powders in—that way I don’t skip out on my muscle recovery.”

Siera’s Nutrition Plan

Without having any education on food growing up, Siera was unaware of the science behind it, but she’s certainly figured it out now. “There really is more to nutrition than we think! I had finally figured out what my body needed in order to look and FEEL healthy too. I gained 10 healthy pounds and now am at a nutritious hottie weight.”

“I always cook my meals. I usually will pre-make my protein and carbohydrate sources. Sometimes I will make a fancy dinner if I feel like cooking a meal from scratch.”

Siera says prepping your meals is one of the most essential things you can do for yourself. No matter who you are or what your age is—meal preparation can help alleviate stress and help save time in all aspects of your life. “It is important to pre-plan and prep meals so you do not give in to temptations or resort to eating out because you don’t have food available. It saves me a lot of time because I just get a meal ready for the day and take it with me. When I forget a meal, it is a struggle to hunt down healthy options, and I end up wasting time finding a healthy place to eat,” she explains.

Top Tip:

“Get yourself a crockpot. I always put in a few pounds of meat, add a little bit of water, and let it cook on low for 8 – 12 hours. It comes out soft, juicy, and shredded. I also will buy minute rice. That way it doesn’t take long to cook. I eat a lot of raw vegetables, so I don’t worry about cooking those. Protein pancakes are also my favorite because they are simple to make and taste really good.”

Weekly Nutrition Plan

Note: 3 to 4 low-carb days followed by one high-carb day.

High-Carb Day:

Breakfast:
1/2 cup of whole oats
1/2 cup egg whites

Snack:
3 oz chicken breast
1 cup shredded cabbage
1/2 cup brown rice

Post workout:
1 Nutrition shake with BIO-GRO™
1 Apple

Lunch:
4 oz chicken breast
4 oz sweet potato
1 cup mixed veggies

Snack:
1 serving of protein pancakes
2 Tbsp peanut butter

Dinner:
4 oz of chicken
1 cup of green vegetables
1/2 cup brown rice

Low-Carb Day:

Breakfast:
1/3 cup of whole oats
1 Tbsp peanut butter
1/2 cup egg whites

Snack:
3 oz chicken breast 
1 cup shredded cabbage
1 Tbsp peanut butter

Post Workout:
1 Nutrition shake with BIO-GRO™

Lunch:
4 oz chicken breast
4 oz sweet potato
1 cup mixed veggies

Snack:
1 serving of protein pancakes
2 Tbsp peanut butter

Dinner:
4 oz tilapia
1 cup green vegetables
1/3 avocado

Nutritional Supplements

Siera is a huge advocate of supplementing appropriately, and this is why it’s important to work with a qualified nutritionist and personal trainer. They can evaluate what you need and how to make the most of your food, supplements and exercise program. Siera includes these sups in her daily routine: ULTRA CLA + OMEGA, L-CARNITINE LS3, multivitamins, BIO-GRO™, biotin, melatonin, calcium, and fish oil.

Siera says there are certain supplements that can enhance your nutrition and training for even first-timers who want to get fit or in shape (such as BCAA’s & glutamine), which will help with recovery when involving new exercises that will cause DOMS. “I stress the use of protein powder post-workout when food cannot be consumed, because, within the window of muscle recovery, most people do not have the time to go home and cook a meal. Supplements are an extra benefit to help the body reach an optimal level when incorporated into a balanced diet.”

So Who Motivates Siera?

“The person who motivates me the most is Annie Thorisdottir. It is not only her physique that is amazing, but she is a very strong woman mentally and physically. I look up to women who don’t give up when something is hard. She pushes me to want to become a better athlete and take my fitness to a higher level.”

Advice for Newbies

When asked what she would tell men and women just starting to look at their fitness goals, Siera says, “Be realistic and work at your own pace—you want to work within a good time frame that’s not drastic to their health.” She asks new clients the basics before she starts a program geared to their goals and body type. Do you have the means for meal prep? Do you have a good support system? Do you go to a good gym? And if not, she customizes her routines for them accordingly.