Rosie Johnson Bikini Competitor and Fitness Professional

Rosie Johnson Bikini Competitor and Fitness Professional
  • Age:

  • Height:

  • Chosen Sport:

    Women's Bikini
  • Years Training:

  • Off-Season Weight:

  • Competition Weight:

  • Competition Records:

    • 2nd Place - 2014 Fitx IFBB - Junior Bikini
    • 3rd Place - 2013 Queensland IFBB - Junior Bikini
    • 1st Place - 2012 Fitx IFBB - Bikini Tall Class
    • 2nd Place - 2011 IFBB - Bikini
  • Training Information:

    How much time do you spend training per day? Does it change when preparing for a competition? 

    I spend about 1 hour in the gym 6 days a week training weights plus around 30 minutes of cardio outside of the gym (either HIIT sprints or a short run) about 2-3 times per week.  I keep this routine fairly consistent throughout the year because I enjoy it and it works for me.

    What is your overall training philosophy? Why do you choose to train this way?

    I try not to limit myself by rejecting certain philosophies or types of training without trying them, overall a training regimen should be specific to what I am trying to achieve, have a clear purpose and most of all, must be enjoyable. 

    What Is Your Current Training Split?

    This is an idea of my current routine, which is specific to meeting my own training goals so probably wouldn’t be suitable for everyone!

    Monday Tuesday Wednesday Thursday Friday Saturday
    Heavy Legs Heavy Shoulders Chest/ Back Volume Legs Volume Shoulders HIIT Cardio
    Legs (Heavy)
    Deadlifts 4-5 x 5-10

    4-5 x 5-10

    Stiff Leg Deadlifts

    3 x 5-10

    Hack Squat

    3 x 5-10

    Dumbbell Lunges

    3 x 5-10

    Shoulders (Heavy)
    Military Press

    4-5 x 5-15

    Dumbbell Press

    4-5 x 5-15

    Upright Rows

    3 x 5-15

    Dumbbell Lateral Raise

    6 x 8-12

    Chest / Back

    Barbell Bench Press / Dumbbell Rows

    3-4 x 12-15 (superset)
    Dumbbell Bench Press / Chin ups

    3-4 x 12-15 (superset)

    Machine Press / Machine Row

    3-4 x 12-15 (superset)

    Cable Flye / Push ups 3-4 x 12-15 (superset)
    Legs (Volume)

    3-4 x 15-25

    Lunges 3-4 x 15-25
    Leg Press 3-4 x 15-25
    Split Squats

    3-4 x 15-25

    Shoulders (Volume)
    DB Shoulder Press 3-4 x 15-25
    Machine Shoulder Press / Cable Lateral Raise 3-4 x 15-25 (superset)
    Dumbbell Upright Row / Dumbbell Lateral Raise 3-4 x 15-25 (superset)
    Rear Delt Cable Flye

    3 x 15-25

    Do you believe training for women should be different? Why or why not?

    No, it shouldn’t be any different! It’s hard enough for females to gain muscle in the first place, we should definitely be hitting the weights just like the boys do!

    Women are often frightened to use heavy compound movements. Do you personally use heavy movements in your training? What movements, why or why not?

    My main focus is on heavy compound movements because it allows me to use multiple muscle groups at the same time, focus on strength, increase or maintain muscle and perform natural movements.  Once you start seeing improvements in strength on exercises such as squats or deadlifts, you get even more motivated to keep improving.

    What is your preferred type of cardio when trying to lose bodyfat? How does this fit into your daily routine?

    Even when I’m close to competing, I’m not a huge advocate of masses of cardio but when I do cardio for fat loss, it is mostly HIIT training.  I try to do this separately from weights training as I feel that combining the two affects my intensity and performance.

  • Dieting/Supplementation Information:

    What is your overall nutrition philosophy? Do you subscribe to ‘clean eating’ or a different approach?

    I don’t think I subscribe to anything! Put simply: I refuse to waste calories on food that I hate and my health ALWAYS comes first (even in contest prep!).  If I had to give my nutrition philosophy name, I guess I follow IIFYM.  I used to be a “strict clean eater” but found problems with the simplest things in life like going to out to dinner for a friends birthday, or even watching other people eat in front of me and then when I did “cheat” I would feel guilty for a week!  For that reason, I prefer to follow a more sustainable balanced lifestyle where I count my macros most of the time, eat foods that I know are going to nourish my body and if I feel like a glass of wine on the weekend, then I’ll have it.

    What does your typical daily caloric intake and meal plan look like? 

    To be honest, none of my days are “typical”.  My caloric intake ranges between 1500-2200 depending on my specific goals and training at that time.

    My breakfast could be: chicken and vegetables, oats with protein powder, a protein smoothie, eggs on toast and sometimes I’ll wait until I’m hungry later in the day.

    Lunch: Chicken or turkey mince with vegetables or salad and some fruit

    Dinner: Kangaroo steak or an omelette with vegetables and I usually have most of my carbs around this time from sources such as rice, sweet potato, oats or ice cream!

    Snacks: Protein smoothies, greek yogurt, apples, bananas, berries, peanut butter on toast or protein pancakes

    Do you feel women can be frightened to consume adequate amounts of food? How do you help your clients overcome this? 

    Yes! So many of my female clients are under the impression that anything over 1200 calories will make them gain weight!  Alternatively, a lot of women don’t realise how little food they are eating.  They may be eating 5-6 times a day but only eating 1000 calories.  My clients overcome this pretty quickly when I tell them that, “if you haven’t seen results eating low calories for this long, then why do you continue eating so little and expecting results?”.   And if they still have a problem, I show them some photos of clients that have increased their caloric intake and look better for it.

    When you diet for a show, do you cut carbs completely out of your diet? Or do you taper them down?

    I like my carbs too much to cut them out completely.  They help me keep my training intensity high and keep my energy up.  I need to be able to train properly so I simply taper them down slowly to a sustainable amount.

    Tell us about how you overcome any cravings when dieting? Do you have any favourite foods or recipes that help satisfy those cravings?

    I have the biggest sweet tooth! So one of my favourite dieting recipe is my protein pancakes made from Optimum Nutrition casein, psyllium husk and 1 x egg with berries on top! It gives you a big stack of pancakes for only a small amount of calories.

    What is your favourite clean meal?

    I am the biggest fan of a big bowl of salad with grilled chicken on top – I have this most days!

    What is your favourite cheat meal?

    I don’t have “cheat meals”, I just make small treats fit into my daily macros.  But if you’re asking what food I could easily go over my macros with, then it would be ice cream!

    What Are Your 3 Favourite Supplements And Why?

    Optimum Nutrition 100% Gold Standard Whey – It makes getting enough protein in super easy and tastes awesome in smoothies!

    Optimum Nutrition AmiN.O. Energy – I use it pre workout and during training to help keep me focused and training as hard as I can

    Optimum Nutrition 100% Casein – I love baking protein treats and making protein pancakes.  The ON casein gives the best texture and flavour and is so delish! Most nights I’ll make  a dessert with my Casein before I go to bed…so good!

  • Personal Information:

    What led you to compete as a fitness model? Do you plan on competing in any other fitness related activities?

    I entered my first comp without knowing exactly what I was getting into and got addicted from the first time that I stepped on the stage.  I don’t have any other fitness related activities that I’m aiming to compete in, but I’m definitely open to suggestions!

    We understand you are an ambassador for Optimum Nutrition, what is your role as a sponsored fitness athlete?

    As a sponsored athlete, I think it’s important to fully believe in what I am representing and this makes my role so much easier because I don’t have to try to “sell” products I don’t like or use.  I love the ON brand and products so it’s easy for me to talk about everything ON related, recommend their products to my clients and friends and use them every day.

    What Are The 3 Words That Best Describe You?

    Ambitious, Gym Junkie and Smiley :)

    When you are not training or preparing for a competition, how do you like to spend your time?

    I love to be busy! I’m either working, spending time with my partner and our puppies, seeing friends or finding new places to eat…I love food!

    Do you have a quote that you live by?

    “The only person that you should try to be better than, is the person you were yesterday”. I think it’s so important not to compare yourself to other people, you just have to try to be the best that you can be.

    What is your favourite sport outside of your chosen sport and why?

    Honestly, I used to be a runner and I still love to go for the occasional run in order to clear my head and release a little stress.

    Is there anything else you would like to leave us with? (final thought)

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