Cyberflexing.com Exclusive Interview With Personal Trainer And Bikini Competitor Nicole Aristides

Quick Bio:

Age: 24
Height: 5’4″ - 162 cm
Contest Weight: 127 lbs - 57 kg
Off-Season Weight: 133 lbs - 60 kg
Location: London, England

How did you get started with bodybuilding?

I was a dancer and did gymnastics growing and always enjoyed exercise. Joining the gym to stay in shape for dance made me more aware of the bodybuilding side to things. I wanted to look like the fitness girls on the front of the fitness magazines so I did some research and starting lifting weights.

I then became a personal trainer and that’s when I entered my first bikini competition.

How do you stay so motivated? What drives you?

Being a role model for my clients and setting myself short-term goals keep me motivated. However what really keeps me motivated on a daily basis is knowing I have the ability to be as fit and healthy as I want.

What is your training routine like?

I train with weights four times a week, 2 lower body sessions focusing mainly on the glutes and hamstrings and 2 upper body sessions. I then do 2-3 sessions of HIIT cardio with core and stretching. I try to make sure I get a day off to rest.

Weekly example

Monday: Legs
Tuesday: HIIT abs and stretch
Wednesday: Upper body
Thursday: HIIT abs and stretch
Friday: Legs and Glutes
Saturday: HIIT
Sunday: Rest

If you had to choose only 3 exercises, what would they be and why?

Pull ups – These are always a challenge and you get lots of core work as well as upper body benefits. Also they make me feel strong!!
Romanian deadlifts with dumbbells (RDL) – I find these really hit where my hamstring meets my glutes a part of the body every woman wants to develop.
Single leg glute bridges – These are great for isolating the glutes and can be done in and out of the gym, so I can always work my glutes wherever I am.

What is your favourite form of cardio?

Definitely sprints on the treadmill.

What is your diet like?

I set myself daily macros to hit which vary depending on my goals. I do not deprive myself of any particular food groups I just make sure they fit into my daily allowance.

I make sure I get lots of vegetables in every day and opt for more natural nutritious food when possible.

What supplements do you use?

I use PhD Woman exercise recovery protein powder
PhD Nutrition intra workout BCAAs mango and coconut flavor
PhD Woman Multi-vitamin

What are the highlights of your fitness career?

Becoming a part of PhD Woman Company is something I really appreciate and am proud of. Another highlight is being given the opportunity to travel numerous times to countries like India to train my clients.