• We talk to personal trainer Sarah Belleli

When 20 year old Sarah Belleli isn't working out in the gym getting her body ready for her first competition this October you can find her displaying her creative food art skills on her Facebook page, but today she's taken some time-out to have a talk to us!

What inspired you to start training?

I stopped admiring and became admired! Because I live by the motto I made "you only live once, so why not live it the healthiest, fittest, leanest you can". I was bullied in school and growing up, which actually gave me this huge drive to make a difference in my life. I took a stand, took action and did something about it :) Body achieves what the mind believes!

Do you remember how you felt after your first workout?

Absolutely, I felt very intimidated by girls and guys who were extremely fit around me at the gym! Then hey! I realised they are just on a different timeline to me, started what I'm doing now before me and it turned out I was only just a few steps behind. It was only a matter of time I reach them and beyond!

What motivates you go to keep going to the gym?

For me definitely music! I love vocal trance and progressive house music! Just listening to a few tracks from Dash Berlin, Lasgo, Milk inc, Armin and Armarda music always give me this massive rush and drive to hit the gym with a bang every time! haha

What are your fitness goals?

I'm at my goal now, I could be happy with the shape I'm in now for life! But I can only get better as I work harder for it. Since I'm competing for the first time this year in October WMBF - sports model and IFBB I'm currently 47KG at 14.3% body fat so l will just lower my body fat and hopefully make my way to Muscle Mania in America. :D

What does your current weekly training routine look like?

Monday - Legs (Quads, Hams, Calves focus)
Squats: 4 sets of 15, 12, 10, 8 reps
Leg press (plate load): 3 sets of 20, 15, 10 reps
Lying leg curls: 3 sets of 16, 12, 8 reps
Seated leg curls: 3 sets of 20, 16, 12 reps
Standing calf raises: 3 sets of 20, 16, 12 reps
Seated calf raises: 3 sets of 15, 15, 15 reps

Tuesday - Shoulders
Seated dumbbell shoulder press: 4 sets of 15, 12, 10, 8 reps
Seated Arnold press: 3 sets of 12, 10, 8 reps
Standing dumbbell side raises: 3 sets of 12, 12, 12 reps
Lying rear delt raises on incline bench: 3 sets of 12, 12, 12 reps
Rear delt high rope pulls: 3 sets of 12, 12, 12 reps

Wednesday - Back, Biceps
Seated cable row: 4 sets of 15, 12, 10, 8 reps
One arm dumbbell row: 3 sets of 12, 10, 8 reps
Lat pull-down: 3 sets of 10, 10, 10 reps
Hyperextensions: 3 sets of 15, 15, 15 reps
Standing barbell curls: 3 sets of 12, 10, 8 reps

Thursday - Chest, Triceps
Flat dumbbell press: 4 sets of 15, 12, 10, 8 reps
Incline dumbbell press: 3 sets of 12, 10, 8 reps
Flat or incline dumbbell flies: 3 sets of 15, 12, 10 reps
Tricep push downs: 3 sets of 15, 12, 10 reps
Overhead two hand dumbbell extension: 3 sets of 15, 12, 10 reps

Friday - Legs (Quads, Hams, Calves focus)
Squats: 4 sets of 15, 12, 10, 8 reps
Leg press (plate load): 3 sets of 20, 15, 10 reps
Lying leg curls: 3 sets of 16, 12, 8 reps
Seated leg curls: 3 sets of 20, 16, 12 reps
Standing calf raises: 3 sets of 20, 16, 12 reps
Seated calf raises: 3 sets of 15, 15, 15 reps

I do 4 cardio sessions a week, 2 normal pace and 2 high intensity interval circuit training.

Abs are done with every workout :)

Do you follow a specific diet?

During the off-season I generally keep it clean, stick to all the main food groups eating only the best type of food from each one.

I like to eat food in its natural form as much as possible and avoid all heavily processed and fast foods.

When shredding for summer and fitness comps I break it down to my macros and keep it very strict, my favorite meals being Kangaroo and seafood.

What is your favourite cheat meal?

Weet-Bix bites, Coco Pops and cookies in milk! Yummmmm :D

Do you take any supplements?

I'm currently a DNA Direct Nutrition Australia Team member; check out the Facebook page at www.facebook.com/directnutrition :)

Currently on the best Thermogenesis and hydrolyzed protein loads!

What do you know now that you wish somebody had told you when you first started training?

I'm so happy at where I am now, but I can never forget how hard it was at first and doing it on my own was heavy on my emotions and spirit!

This is why I created my Personal Training Fan page to assist anyone who is where I was not that long ago! Building that bridge to changing their lives! I reply and talk to everyone to give that warm welcome support out of honesty and love! I find having a connection with your mentor is important and has a strong effect in their goals with motivation :)

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