Brooke Holladay Ence

Fitness Model, CrossFit Athlete, Trainer

Brooke Holladay Ence is a fitness model, and a CrossFit athlete from California U.S; who first started her fitness journey as a professional dancer in her youth.

Brooke first tasted fame in 2015, after qualifying for the 2015 CrossFit Games. As an outsider, she astonished the crowd that year with two first-place titles in the Clean and Jerk, and Snatch Speed Ladder; finishing 14th overall.

From that point on, Brooke’s rise in the CrossFit and the fitness world began. She started competing at the Games annually, finishing in 3rd place at the 2016 CrossFit California Regionals. She’s also become a trainer in one of the CrossFit gyms in “The Golden State”. Brooke is also a sought-after fitness model with her own apparel company.


 

“I had been invited to audition for a show in Vegas and I needed to learn how to properly climb a rope and do gymnastics movements like Skin the Cat. A friend of mine recommended a CrossFit Gym for that. I have been doing Crossfit since that day; it progressively became a bigger part of my life.”

Athlete Statistics

Full Name: Brooke Holladay Ence
WeightHeightNationalityProfession
145 - 155lbs (65.8 - 70.3kg)5'7" (170cm)AmericanFitness Model, CrossFit Athlete, Trainer
 
Era
2010
Weight145 - 155lbs (65.8 - 70.3kg)
Height5'7" (170cm)
NationalityAmerican
ProfessionFitness Model, CrossFit Athlete, Trainer
Era2010


 

Accomplishments

Personal Records

  • Back Squat – 320 lb
  • Clean and Jerk – 253 lb
  • Snatch – 207 lb
  • Deadlift – 365 lb
  • Fran – 2:07
  • Filthy 50 – 24:38
  • Sprint 400m – 1:11
  • Run 5k – 24:00

 


 

“I like pushing myself to the point where I have the choice to be better or remain the same.”

Training

Training Hard and Prioritizing Rest

Depending on her training program and goals, Brooke trains 3-6 hours each day, several days a week.

To fully recover from these long and intense training sessions, Brooke dedicates a couple of days each week away from any strenuous physical activity. Her recovery methods include getting more sleep, and spending time outdoors in the sun, where she usually naps.

“Rest days always seem so far away and then they pass by so fast. My body loves a nice Sunday; sleeping in, brunch with friends, sweatpants, TV, online shopping… I could go on and on but I will spare you.”

Brooke’s Filthy 50 Workout

  • Box jump, 50 reps, 24-inch box
  • Jumping pull-ups, 50 reps
  • Kettlebell swings 50 reps, 1 pood
  • Walking Lunge, 50 steps
  • Knees to elbows, 50 reps
  • Push press, 50 reps, 45 pounds
  • Back extensions, 50 reps
  • Wall ball shots, 50 reps, 20-pound ball
  • Burpees, 50 reps
  • Double Unders, 50 reps

Brooke usually finishes this type of workout within 25-28 minutes; her personal best being 24:38.


 


 

“I intentionally leave enough macronutrients for the evening because I know I love to have cereal and/or greek yogurt.”

Nutrition

Gluten in the Diet

As a CrossFitter, Brooke has a significantly different diet compared to some of her fellow competitors. Instead of following the standard paleo diet, she incorporates a high protein, low carb, and moderate fat diet; with grains being one of its components.

Even though Brooke knows gluten-free approach may be more efficient for a CrossFit athlete, she prefers having grains, and a little bit of gluten in her diet because it gives her more energy, and boosts her mood.


Editor’s Tip

Inspired to reach your maximum potential like Brooke? Read our comprehensive guide on how fat burner supplements can really up your game!

 


Brooke’s Daily Meal Plan

8:30 am Breakfast

  • 6 scrambled egg whites with mushrooms, zucchini, peppers
  • 2 strips bacon
  • A dry English muffin

12:30 pm Lunch

  • Any kind of lean meat (chicken breast, grass-fed beef, fish)
  • 145 g of Fingerling potatoes

5:00 pm Snack

  • Protein bar

8:00 pm Dinner

  • Turkey with vegetables ( 21g Protein, 27 g carbs, 7 g fat )

After Dinner Snack

  • Non-fat Greek yogurt ( 21g protein, 7 g carbs), peanut butter
  • One serving of Brooke’s favorite cereal (20-40 grams)

Supplements

If she finds that her diet lacks in green vegetables, fish, or protein, Brooke will take fish oil capsules, “superfood blend” supplement, and whey isolate. Otherwise, she won’t use any supplements.


 

Leave a comment

Your email address will not be published. Required fields are marked *


she’s the most prettiest and gorgeous women in the world with a great physique ,i like your videos
on YouTube and the style your training.

You have been my motivation to get healthy and fit and there are not enough Thank Yous in the world ?. Stay strong and Rock on

You are as that person who I want… Like you don’t use any Supliment… And this is from India. … I like your activities..

You might like...

Kevin Heart Physique

837 Views

See Profile

Joe Manganiello Physique: Achieving an Enviable A-List Fitness Level

1197 Views

See Profile

Tom Hardy Physique

4818 Views

See Profile

Vin Diesel’s Physique

2316 Views

See Profile
0

10 Meal Planning Mistakes to Avoid: Get Shredded the Right Way

Preparing food in advance is a tool used by pro athletes and bodybuilders to stay lean, strong and aesthetic all year round. Avoid these meal planning mistakes and sail to single-digit body fat in no time at all. 

Read article

KSI Physique: How Did KSI Get In Shape?

2742 Views

See Profile

Jake Gyllenhaal Physique

2776 Views

See Profile

Gerard Butler Physique

3510 Views

See Profile

Henry Cavill Physique

8696 Views

See Profile
0

10 Protein-Rich Foods for Vegetarians

If you're a vegetarian who's serious about strength training, you need to know how to optimize your diet to get the best results. Check out our guide to protein-rich foods to help you on your way - a completely new fitness level is just around the corner.

Read article

Alex Eubank Physique

6091 Views

See Profile

Will Tennyson Physique

5744 Views

See Profile

Cristiano Ronaldo Physique

11937 Views

See Profile

Jason Mamoa Physique

4097 Views

See Profile
42

Arnold Schwarzenegger

Arnold Schwarzenegger - He's been named the Austrian Oak, The Terminator, John Matrix, Mr. Freeze, The Governator, and to many of his fans just Arnie. Not only is he known as one of the greatest bodybuilders in history, but also as an action movie star, and an American politician.

Read article

Ryan Gosling Physique: Ryan Gosling’s Ken Transformation

9151 Views

See Profile

Stephen Amell Physique

5543 Views

See Profile

Chris Pratt Transformation and Physique

2681 Views

See Profile

Chris Evans Physique

11459 Views

See Profile
0

90 day Muscle Building Workout Plan

You just can’t beat that feeling of knowing that your physique is one you’ve worked hard for. Noticing the appreciative stares from envious strangers, and knowing that every time you hit the gym, you’re pushing the boundaries of what you once thought was impossible - makes it all worthwhile.

Read article