• We talk to personal trainer Stacey O'Malley

Stacey is fresh from winning the People’s Choice Award for Favourite Overall Female Fitness Model at the ANB Asia Pacific Championships.

This comes as no surprise as she’s one of the most popular trainers at Anytime Fitness in Springfield Lakes.

Today we talk to Stacey about her diet, training and insight about her journey to becoming a personal trainer.

When did you first realise you wanted to be part of the fitness industry?

I have always been a 'gym junkie' most of my life and was a dancer as a child so have always been pretty active. It wasn't until I got engaged that I found a want to improve my physique and nutrition.

I started doing a LOT of research and found a program by Jamie Eason that I found really worked for me. After getting married, I decided to look more into competing in the Fitness Model divisions of Bodybuilding as I had always been fascinated by the determination and commitment it took to sculpt the human body.

After 1 year, I am now a Personal Trainer with Anytime Fitness Springfield Lakes, have competed in 4 competitions with many more planned for later in the year, and scored a sponsorship with Body Ripped Sports Nutrition, who I couldn't do ANY of this without!

What does your current weekly training routine look like?

My current training plan is a 5-day split routine of heavy weight lifting focusing on a different muscle group each day. I am also incorporating super sets to minimise rest time and keep my heart rate up.

I am in comp prep at the moment so have added a lot more steady state cardio to my routine, but in the off season, I keep the cardio to a minimum with maybe 2 HIIT sessions each week.

What exercises do you love and hate the most?

I love almost any weight training exercises, as I love to lift heavy and really push myself. I am definitely not a fan of cardio and try to avoid it at all costs! My favourite exercises would include stiff leg deadlifts, unassisted chin-ups, dumbbell shoulder presses, and hanging knee ups.

What's your favourite meal to make when you're in a hurry?

I have to always have my meals prepared as I work 2 shift jobs and can be called out at late notice. So each week, I spend about 2-3 hours cooking and preparing all my food in bulk so it's in the fridge and ready to go.

My go-to meals include basa or chicken breast with lots of greens (quick and easy to cook), and my six pack protein puddings and carb cut protein bars from Body Ripped Sports Nutrition as they are the only high protein, low carb, low sugar snacks I can find that still taste amazing!

How often do you allow yourself a cheat meal?

When I am in off-season, I allow myself one night a week (usually a Saturday) for my cheat meal. It means I can then enjoy important events (birthdays, etc.) without feeling like I am not sticking to my goals. It is also something to look forward to each week for all my hard work I put in during the week.

It helps keep the cravings at bay and keeps me sane!

How do you feel is the best way to maintain a social life without hampering your results in the gym?

The best way to maintain a social life whilst achieving your health and fitness goals is to find a balance. I tell my clients all the time, if you enjoy everything in moderation and don't 'restrict' yourself too harshly, it will naturally become apart of your lifestyle and make it easier for you to enjoy life whilst keeping your goals on track. As mentioned above, cheat meals are great for this!

Find an exercise routine that you enjoy and you will stick to it and make it apart of your everyday life.

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

I wish I knew early on not to let negative people bring me down. Always surround yourself with people who will help and support you. People always have their own opinions of what you do, but don't let them stop you from getting to where you want to be.

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