Erin Stern’s Training & Fitness Program

Hi, this is Erin Stern,
2x Ms. Figure Olympia, Team Dymatize athlete,
and realtor. My love for fitness
stemmed from when I was younger. I think my dad wanted boys so
my sister and I were tomboys. We used to race him and, you
know, just run around and just climb trees and stuff. I got into track
junior year of high school. My dad said, “You know, look,
you’re out here running next to the horse, you might as well
go run at the track and do something productive.” I had my horse, Dreamy, and
we used to do shows together, competitive show jumping, and in
practice I would take a halter and lead rope and I would run
next to him and I would jump the jumps. So that’s what got me
into high jump actually. I went to University of Florida
and I was a Junior All-American there. After college, actually, I was
still doing the high jump and I jumped 5’9″ in college but I
ended up jumping 5’11” in 2008 and I missed the Olympic
qualifying standard by 3 cm. And it was kind of a setback
when I missed that qualifying standard and I realized as a
high jumper being 5’8″ and, you know, close to 140 pounds, that
genetically it wasn’t really in the cards for me to jump 6’8″,
like a lot of the other girls were going to. I’ve always been athletic and
always lifted and in college I learned Olympic lifts and, you
know, learned a lot about the body but not so much
about aesthetic lifting. So after college, I started
doing the aesthetic lifts and, you know, I was looking at the
magazines and one of my friends said, “Hey, you should
do a figure competition. You’re in, you know, good shape,
you’ve got some muscle, you might as well step on stage.” Actually, the Arnold Classic was
my pro debut in ’09 and that was my fourth show ever. It happened very, very fast. I am motivated to be better than
my previous best and I’m also motivated by the people
that I meet along the way. It’s just a big fitness family
and to be able to inspire and motivate others,
that keeps me going. Ultimately, I want to be the
Oprah of the fitness world. Teaching people how to work
out, to know that when you have success in the gym, when you’re
strong, that that translates to confidence outside of the gym
and success outside of the gym. It’s a challenge, you know,
it’s you versus the weight. It’s something tangible and
by doing that, you’re–for me, anyway, if I can conquer that
then I feel like I can conquer anything. I like to stick to my track
roots so I do a, you know, traditional warm-up and then
I’ll do, like, sprint drills, which people stare at me in
the gym for doing [laughing] and then we do have platforms
where I work out so I’ll do hang cleans or hang snatch, you know,
some type of Olympic lift, maybe five sets of five. And then I’ll go into my
compound movements and then finish with isolation. I do circuit training and then
I’ll do super sets, especially if I’m trying to, you know,
drop some muscle going towards a show. I mix it up, you know? It’s important to not stay in a
set routine because your body will get used to it
and you’ll plateau. I started Tabata training
and I really like that. And that’s, of course, a total
of 4 minutes and it’s a type of interval training so you go all
out for 20 seconds, rest for 10, all out for 20 seconds, rest for
10, for a total of 4 minutes. I never do steady state cardio. I’m always doing sprints or some
type of interval training and I count Tabata’s as cardio. I don’t think traditional cardio
is very effective because–or the low intensity cardio
anyway–because you only burn calories while you’re on that
treadmill and then once you step off the–it’s done. Eight days a week [laughing]. I’m there 5 to 6 days a week. You have to rest. Rest is when you recover. It’s when the muscles grow and
if you don’t give your body time to do that, then you’re
not going to advance in your program. You know, maybe I’ll go to the
beach and relax or throw the I usually work out by myself. It’s just me and my iPod. Right now it’s either dubstep
or Johnny Cash [laughing]. I think that the main thing
about lifting is to learn the fundamental lifts. You know, there’s
six basic lifts. Learn how to squat. Learn how to deadlift. Learn the bench. And then, from that point, you
can vary your grips, vary your stance and you can actually
develop, you know, a few hundred exercises from
those six basic lifts. I typically do a 40-40-20 diet
so I’m doing proteins, carbs, fats in that order. It’s just what works for me and
I do a lot of sprints so I need to keep my carbs up
a little bit higher. I think we find
what works for us. I know a lot of people do the
lower carb and higher fat but, to me, I just–I
can’t think straight. Yeah, I think it’s important
to try out diets for yourself. Try the low carb for a week,
see how you feel, see how you perform in the gym and, you
know, maybe try the 40-40-20 diet and see if that works. And then also
think about cravings. If you’re craving something
salty and sweet and crunchy and sugary, then maybe a higher carb
diet is better whereas if you’re craving a fatty food, then you
might want to look at maybe a lower carb diet. It’s mostly paleo but not paleo
in the sense of The Paleo Diet. More of if it wasn’t around
10,000 years ago, I try not to eat it. It’s important to me because
whatever makes it easier on my body to digest and assimilate
and I feel better, you know? I cut out wheat and I cut
out dairy and I feel good. Proteins. I do a lot of bison, a lot of
chicken, fish, eggs, and carbs would be quinoa, black rice,
red rice and did I say carbs? I love carbs. And then fats would be, like,
avocados, flaxseed oil, and, like, pepitas,
the pumpkin seeds. I like to really kind of
structure my caloric intake around my workouts. If I have a workout that
day, I’ll eat a little bit more before and I’ll make sure I get
good carbs and protein after the workout and I’m a
fan of mixing it up. I do believe in a little bit of
intermittent fasting but, as I get closer to a show, I do like
to do five to six small meals because I find it gets me, you
know, to the leanest that I need to be on stage. I think you need to keep
things creative and I go to the farmers’ market and I’m a fan of
having a lot of different colors on the plate so a lot of
seasonal vegetables, trying new things, and keeping it fresh and
healthy but definitely mix up the way you cook stuff because
nobody wants to look at egg whites and oatmeal
over and over again. I don’t really
believe in cheat meals. I have a lot of friends that go
out for a pizza, blooming onion, ice cream, all in one sitting
and that’s a real fast way to set yourself back and,
you know, pack on pounds. I do believe in treat meals. Something that’s, you know,
maybe not as clean, like sushi or, you know, frozen yogurt,
something that still has some kind of nutritional value. It’s definitely not a diet
because saying diet, to me, it means deprivation. So it’s more of a lifestyle
change and it’s more of making small changes a
little bit at a time. You know, if you’re only eating
1 big meal a day and you’re trying to switch to 5 or 6 small
meals and go to the gym 6 days a week, it’s not going to happen. So, you know, maybe try three
small meals and don’t really count calories. Go for the macro nutrients. Make sure you have a protein, a
carb, and a fat at each meal and set a big long-term goal. Don’t be afraid to set huge
goals but you have to set small ones so you can
achieve that vital goal. ♪♪♪ Well, a supplement is just
something that’s going to help you recover better. It’s going to help you train. I mean, I think it’s
important to try the basics. Again, it’s just like lifting. You don’t want to start with a
comprehensive detailed list of supplements that you
may or may not need. Start with, you
know, your protein. Get a shake and see how
you feel and go from there. I think–I do a lot of whole
foods, obviously, but I think for performance it’s
important to supplement. I strongly believe in protein. I think it’s a building block
of muscle so you need that. It’s really bad but I actually
will take, like, a half a scoop at a time and I just dump it
in my mouth because [laughing] I’ve seen the creative recipes
but I’d rather just eat food and the protein to me is just
helping me recover and it tastes good but I’m not gonna make like
a, you know, one of those mug muffins in the
microwave ’cause it’ll explode. I tried so. When I wake up I do take, you
know, all of my vitamins, my CLA, I take fish oils
and all of that stuff too. And I do the protein after
my workout; obviously, with a little bit of carbs. And then I take my ZMA and my
GABA about an hour before bed. It’s important to know
why you take something. You know, you’re not just
gonna walk into a store and pick things off the shelf. You want to know what function
it has, why you’re taking it and doing research and
reading, knowledge is power so definitely,
definitely read up on it. ♪♪♪ That’s it for me. That’s my training,
my nutrition, and my supplementation. And if you want to find me,
you can find me on BodySpace, at trackfiend. And I’m on Twitter, it’s
ErinFAST, or look for me, Erin Stern, on Facebook. For more videos and content
like this, keep coming back to


  1. Great physique.

  2. no one can see your make up

  3. o man ,Erin is GORGEOUS. Beautiful ,well educated woman. Kudos to the champ.

  4. damn her arms are bigger than mine!

  5. Im inspired every time I watch her!!!

  6. i feel bad for you.

  7. She has an awesome personality and really smart!

  8. First legit advice from a female lifter i've seen…srs respect.

  9. are you single ? 😀

  10. @Laurnea… I agree better to just eat the food in the right portions then to count every number.;) this video is awesome!!!

  11. We have a badass over here!

  12. LOL

  13. am I the fucking only one who dislikes ripped muscular girls?

  14. If the other person was a guy, yes i feel bad for him.

  15. dam girl, You can control me. 😀

  16. You look good

  17. Knew fan just a lovely woman inside and out

  18. Great video guys! See you at Body Power soon!

  19. Take it easy badass! If you hit me with one of those guns i´ll die!
    Let's make a deal, you don't hit me and I'll give you a bit of my hair.

  20. Have you heard about "H6x Muscle Monster?" (check it out on Google) It is a quick and easy way for you to get ripped fast.

  21. Watching her do jerks inspired me to do some jerking myself

  22. Erin, you are an incredible ambassador for the sport!!! Well said. Great advice. Keep it up, and wishing you the BEST in the year ahead!!

  23. strong chin, def frogtech

  24. If you desire to bulk up, you should Google "Elite Muscle Formula". That can help you get the body you deserve.

  25. smart woman

  26. pls go

  27. Don't come in mum! I'm just learning how to keep fit !!!

  28. I would split her in half

  29. Hm.. I thought she'd be hotter xD.

  30. Soo hawt i was gasping for air while i puked.

  31. the billabong girls inspire me almost every single night

  32. hahaha

  33. very good contents.

  34. 3:37 😀

  35. Erin Stern is awesome OMG

  36. yep i agree. we must kill the bad fat and belly first to get the 6 pack. Listen In a best female model 2012 exclusive interview she had mentioned about her strong abs with this 7 food items. you can watch out here

  37. love her training style

  38. Hey, have you tried "MuscLeader" (search on Google)? There you can watch a nice free video showing how you can grow noteworthy lean muscle really fast while dropping excess fat at the same time. Fabian and many other guys experienced great results applying this technique. I hope it works for you also…

  39. u're right. you can make your workout sessions much more productive if your eating the right foods to avoid fat and belly. Listen The surprising part is my friend who is not doing much excercises, maintaining his six pack with this secret food items. i found it here

  40. My classmates laughed when I told them I would get ripped with "H6x Muscle Monster", but then they saw the results. Go and Google H6x Muscle Monster to see their reaction. (It was epic!)

  41. you are correct. you can make your workout sessions much more productive if your eating the right foods to avoid fat and belly. Listen I saw an interview with body building champion where he talks about 7 odd foods he eats to keep his abs hard. if you are serious go for it now

  42. They laughed when I told them I was going to build muscle with "Six Pack Strike", but then they saw the results. Do a search on Google for Six Pack Strike to see their reaction. (It was epic!)

  43. Yep. even i was very sad since i workout well for abs but nothing was coming.

    Listen to this I saw an interview with body building champion where he talks about 7 odd foods he eats to keep his abs hard.

    if you are serious go for it now

  44. Hi, have you heard of "MuscLeader" (search on Google)? There you will find a good free video featuring the right way to gain noticeable muscle mass fast while eliminating unwanted fat simultaneously. Devan and plenty other guys had amazing success by using this method. Hopefully it helps you also…

  45. Hey there, have you discovered Ripped X Beast? (look for it on Google) You will learn about the crimes we commit against our bodies. With Ripped X Beast, you will discover how to get ripped quickly.

  46. Go and google Fat Blast Formula and you'll find out how certain foods 'explode' in your stomach.

  47. Hello, have you heard about Fat Blast Blueprint? (check on google) You will discover the serious crimes we commit against our bodies. With Fat Blast Blueprint, you will discover how to lose weight quickly.

  48. My coworkers laughed when I told them I was going to build muscle with Mega Muscle Method, but then they saw the results. Do a search on google for Mega Muscle Method to see their reaction.


  50. It would be a shame if you did not lose weight when normal people accomplish it easily using Mimmu Fat Blast (search for it on google).

  51. Hello everyone. Awesome clip.

    My bro was once a fat. He went from 285 lbs of fat into 207 lbs of massive lean muscle mass. I could not believe it! I just registered myself coz I wanna strengthen. He used the Muscle Building Bible (Look in Google)…

  52. She said "sushi" as a treat meal.. I thought Salmon sushi was a very Ideal post workout meal 🙁

  53. love this lady.

  54. its nice to see someone that knows what their talking about and not just say they do

  55. It's nice to see someone not so carb-phobic. Carbs are sooooooooooo important.

  56. She's amazing ……..and hot :0)

  57. Her make up looks horrendous first of all

    Second, who the hell wears make up to the goddamn gym

  58. Amazing lady, she's down to earth and realistic about fitness. Go with how you feel, keep is simple than work with that. I like that approach! Knowledge is power!!!

  59. awesome woman

  60. She is single 

  61. i agree miss stern rreg cardio is bs ! you are a role model4 me

  62. Great informative video. Thanks for sharing!

  63. She's a good speaker. Very good presentation.

  64. What a lovely person, and great body. Very inspirational!

  65. One of the coolest people u could ever meet

  66. Oh my goodness, I had no idea what an AMAZING woman Erin Stern is! Love her history, her passion, and that she incorporates Olympic lifting into her workouts! Very educated and I relate to her and her lifestyle a lot!

  67. you all came for this pause 1:16

  68. Respect this dame even more. Props Erin.

  69. Her arms and legs are huge! Makes me think I better not lift weights anymore.

  70. You are a cute also

  71. beautiful makeup.

  72. LOVE HER!

  73. SUCH a beautiful woman, inside and out it seems. 🙂

  74. thanks for the ideas…..but can all these variations be done on the same day u train legs…??

  75. she's making the T-shirt look really good her arms and the abdominal area are on FLEEK!

  76. 8 days a week lool

  77. Whoever she calls her partner is one lucky individual

  78. As a diabetic, I was told that carbs were my enemy. well they are if that is all you absorb without moderation. I realised that I couldn't grow without them. I already pack tons of protein and fiber but I was missing the carbs. With diet and exercise I've chanhed my life and find that my social and gym life has improved so dramatically. This is definitely a life change! I follow Erin, Steve Cook and others and you guys are great motivations for my health. God bless you guys and gal 😁

  79. Haha – dub step or Johnny Cash! I'm Country Hits or psychadelic rock currently.

  80. I love how she loves carbs! I get motivated when I see her videos

  81. Best body ever seen

  82. She is complete and all around… The Best! A Natural Champ!

  83. Much respect! U inspire! Love u Erin!

  84. Erin is the best because she is smart, works the hardest, and she is a good person.

  85. Bad nutrition device. Cravings can be a sign of your system being completely off.. ahe still eats animal protein too (

  86. Such great SOLID advice. It gets easy to get lost in all the fad diets. Remember every diet should have a septic function. If it isn't working then you know its time to alter!!! Erin does such a great job of walking you through what she does and why that works for her!


  88. God Bless u Erin!

  89. LOVE YOU 🌈🌈🌈🌈🌈


  91. Erin you are the best and you are my inspiration. Thank you for everything. 🤗

  92. Not much had changed in 6 years, she still looks great

  93. Please elaborate on 6 basic lifts. Please. Thanks.

  94. damn. she is superfine

  95. What I get here so strongly is that you are a really good person. Well spoken, down to earth, intelligent. I’d fully support you as the Oprah of fitness.

  96. Such a respectful person

  97. I love Erin. She’s classy, honest and has the best training advice. Thank you Erin!

  98. She look better without make-up

  99. So beautiful, both inside and outside – you go girl! 😍

  100. My new sister Erin !

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