IFBB Pro Bikini Bodybuilder Rosada Plummer explains how clearing distractions and negativity helps her stay focused when prepping for a bodybuilding show. In this episode, Rosada shares how she became a bodybuilder, her struggles, and how she prepares mentally and physically for big competitions. She also breaks down her best practices to be more successful, focused, and a one's best.

Stick to the Routine

Bodybuilding takes discipline and focus on maintaining physique. Rosada competes in the bikini division, and it is all about symmetry; the shape of the body matters. The muscle tone should be defined, and in this division, they do certain poses: front, side, and back. These poses are where the symmetry is zoned in, and the muscle mass up top needs to be symmetrical to the muscle mass at the bottom. As for most physical competitions, participants are categorized according to age, height, and weight. To maintain her physique, Rosada sticks to her routine. Diet is an essential element in bodybuilding, so she spends time and energy in the kitchen preparing her meals as much as she spends time training in the gym. She says that balance plays a significant role in her day-to-day routine. Rosada is strict in counting her calorie intake to keep her weight at a level needed for her competition. Cardio training also depends on her physique, so she has to make adjustments from time to time. It takes commitment to become a bodybuilder. Rosada is one of the many who are more than just the muscle.

About Rosada Santiago-Plummer:

Rosada Santiago-Plummer is an IFBB professional bodybuilder in the bikini division.  She's 36 years old, married and a mother of two amazing children. Besides bodybuilding she is a Life-coach and group fitness trainer.  She has a background as a  medical assistant  with Associates Degree in Psychology.  Rosada grew up in Southern California and is a devoted Christian.  

Outline of the Episode:

[02:27] Overview on bodybuilding and its different categories and divisions

[05:00] What the bikini division in bodybuilding is all about

[07:46] An IFBB Pro’s lifestyle habits to compete in such events

[10:12] How to not fall into the rabbit hole of negativity

[13:03] Challenges along the way growing up in Escondido, California

[19:03] Married life and raising a family in San Antonio

[19:55] When fitness came into Rosada’s life and transitioned to bodybuilding

[21:48] Rosada’s first experience as a novice in a bodybuilding show

[26:14] How to conjure confidence upon walking up the stage

[28:42] Walkthrough of the final moment to convince the judges

[30:25] Rosada’s winning moment as overall master bikini champion

[33:17] How Rosada manages being a bodybuilder, a wife, and a mother simultaneously

[36:24] Improvement season and mindset at the gym

[39:51] Prizes that await athletes at the pro level

[40:37] Life coaching, the whole different world outside bodybuilding

[42:27] Mindset around daily ways to be the best at the gym

[45:54] Steroids, the elephant in the room of bodybuilding

More about Rosada Plummer:

Rosada’s Instagram: @rosada22

Rosada’s Facebook: https://www.facebook.co

Email: [email protected]

Website: http://bartonguybryan.com

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