Samantha Fishow

Ms. World Physique - February 2011





Interviewed by: Mike Hall



Samantha Fishow, January Ms. World Physique and a Certified Personal Trainer, is from New Hampshire and had lived there for 18 years. She joined the Marines and that took her out to California where she has been on active duty for almost 8 years. She deployed to Iraq 3 times to support the war.

She has always been active since she was little and in dance class. Samantha first started getting into lifting when she was in high school. It wasn’t until 2009 that she even thought about competing, but at the time, she was not aware of the Bikini Division and she did not want to get the size for figure or bodybuilding. After looking at pictures and youtube, she decided she wanted to try. That is when she found Meg Kruse, one of her trainers. Trying to fit in her a 10-hour workdays, clients and training and still compete is hard but, doable. And might I add, she's doing a wonderful job!

"...I have competed 5 times since my 1st show in Aug of 2010. Honestly, I thought I would be so nervous at my 1st show, but once I got there and was ready, I wasn't as nervous as I thought. In fact, I seemed to be the one that was cracking all the jokes and relaxing all the other newbies! "

WP: What has been your stepping stone to get where you are today?

I pretty much just starting out lifting and being in shape, then incorporating the clean eating. I hired a trainer, she helped me along the way and told me all I had to do, and that brought me here!

WP: You made that sound simple. What has it been like to maintain your physique?

Maintaining in the off-season has been tougher because I do love to eat, and I do love salty and sugary foods, so to maintain I do an hour of cardio in the morning on an empty stomach. That helps so that I don’t put on much extra pounds. The off-season is all the time to build and change my body, so I have been lifting much heavier than last season; trying to put on a little more muscle.

WP: You made the plunge into competing! When was your first show?

Yes! I have competed 5 times since my 1st show in Aug of 2010. Honestly, I thought I would be so nervous at my 1st show, but once I got there and was ready, I wasn’t as nervous as I thought. In fact, I seemed to be the one that was cracking all the jokes and relaxing all the other newbies!

WP: You must really enjoy it. Are you planning to compete again in the future?

I am planning to compete in May 2011 at the California State Championships! I also want to compete in the USA’s, which is a Pro qualifier! All the height class winners earn their pro cards!

WP: Good luck in that! What other sports or activities do you enjoy?

I enjoy anything that is outdoors. I love to go hiking, bike riding, swimming, and recreational shooting. I also like shopping, going to movies, working out (of course) and hanging out with my friends.

WP: Tell me about your family.

I have the best family! It’s my Mom (Tina), my dad (Alan) and my sister (Rebecca). My parents are really supportive with what I do. They also get more props because that had to deal with me being gone to Iraq 3 times; not many parents need to deal with that. My sister is getting her Master’s Degree at Syracuse U right now. She’s also an artist, dancer and a writer (and she’s really good at all of those). I’m single right now and not really dating. I’ve been so busy there isn’t much time.

WP: What was the hardest thing for you to overcome when you first started?

The diet was the hardest! I get so many cravings and when they hit, they hit HARD! It’s still hard for me now to not give in.

WP: What are the key factors that dictate the way you train today?

Today I’m still in the off-season, so I need to build my shoulders and hamstrings. I have been making sure to go hard on those days and not to miss any. Once it’s closer to show time, how much I weigh will dictate how much cardio, or lifting, I would need to do to be better for the next show.

WP: How has your training changed over the years?

This is only my 2nd year competing but. I lift heavier than before and I also started doing cardio in the mornings on an empty stomach.

WP: What titles/accomplishments have you thus far? Tell me about them.

Aug 2010 Pacific USA Championships - 1st Place Bikini class F

Sept 2010 Tournament of Champions- 1st Place Bikini F class and 1st Place overall Division

Sept 2010 Flex Bikini Model search finalist

Oct 2010 National - 14th Place Bikini class E

Dec 2010 Excalibur Championships - 2nd place Bikini class F

Another accomplishment is I passed my NESTA Personal Trainer course in December and got my certification!

WP: You have a great list growing! You have been having some photo shoots, haven’t you? Can you tell me any photographers you’ve worked with, or someone you’d like to work with?

I have worked with Isaac Hinds of Hardbody.com, Harry Grigsby of LHGFX and the beautiful Tanika Roy out of Yuma, AZ. I would love to work with the other great photographers in the fitness industry some day!

WP: What supplements do you currently take?

I am currently taking protein powder, Glutamine powder, fish oil, CLA, multi-vitamin, and BCAA.

WP: What are your pet peeves?

Alright, I’m sure I am not the only one, but a HUGE one is when I hear people complaining about their body or telling me they wish they had my abs, yet they won’t put in the effort to get it!

WP: That’s a good one! Any shout outs?

Big shout out to Meg Kruse of Fitness Quest 10! She is one of my trainers and she has gotten me to where I am today! She has helped with all the small things as well, she rocks!

A big shout out to Norm Johnson of World Gym Vista and J&N Fitness. I recently also started training with him and I am seeing great results. He kicks my butt and makes me lift heavier than I thought I could!

P28 protein bread because they have the best high protein bread and have shipped me a bunch!

A shout out to Aggie of illusuons by Aggie for my amazing competition suits and Laurie from Cheat the Beach for always giving me a great winning tan.

And, of course, my Mom dad and sister!

WP: Give me an example of your workout.

Currently, my off-season routine looks like this:

Mon: 4:30am- 50-60 mins. Cardio
7 PM - Quads

Tues: 4:30am-50-60 mins. cardio
7 PM: Shoulders

Wed: 4:30am-50-60 mins. cardio

Thurs: 4:30am-50-60 mins cardio
7 PM: Back and triceps

Fri: 4:30am 50-60 mins cardio
7 PM: Hamstrings and glutes

Sat: Session with Meg at FQ10 or Chest and biceps at world gym (Meg has me do a variety of things in a circuit form. We usually hit shoulders, back, hamstings and abs.

WP: Give me an example of your diet. What’s a normal day of eating for you?

My off-season and on-season diet are similar, except I don’t have cheats on-season:

7 AM: 3/4 cup egg whites, 1/3 cup oatmeal with cinnamon

10 AM: 4 oz lean meat (chicken, turkey or fish) 1/3 cup brown rice (or sandwich thin) and fiber veggies

1PM: Protein shake

4PM: 4 oz. lean meat (chicken, turkey or fish) 1/3 cup brown rice (or sandwich thin) and fiber veggies

Then, I have a post workout shake; whatever time the workout is over.

I do want to stress that I do cheat once in a while in the off-season but I make sure to still eat my meals. On-season my carb intake usually changes, as well.

WP: Could you tell me about your future projects?

Mostly just to compete, if I’m available, and try to get more into the fitness modeling world. I also want to take on some more personal training clients.

WP: Is there anything I have forgotten to mention that you would like to bring to light?

I guess just for anyone thinking about competing, just remember that it does not happen overnight, but stick with it! It won’t be easy, but when your competition is over, it is so rewarding and fun!

WP: It has been a pleasure interviewing you! I wish you all the best of luck!

Thank you so much for this opportunity!