Felicia Romero

Fitness Instructor, Cover Model, Figure Competitor, Entrepreneur

Felicia Romero was an athlete since her youth. She took part in sports and was always driven by excellence growing up. This competitive drive naturally steered her towards fitness, where she began to compete as a figure athlete.

Within months, Felicia proved herself as a formidable competitor – winning the 2006 USA Nationals and her Pro Card with it. She continued to make waves in the Pro Circuit, displaying awesome posing performances and an even better physique.

In her modeling career, Felicia has graced numerous high profile magazines and was on the cover on many of them. Never settling for mediocrity, Felicia continues to show how success is made in the world of modeling, sports, and fitness.

This is her story:

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“I have bad days and good days but as long as I remind myself that I train for me and nobody else then I will be good.”

Athlete Statistics

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“Most challenging moment is anytime that I doubt myself and who I am. I have learned not to give my power away to anyone and that no one can control us or our emotion. Realizing this was something very challenging for me because I am such a people pleaser.”

Accomplishments

 

2012

• Sheru Classic, IFBB Pro Bikini, 6th place
• Tournament of Champions, IFBB Pro Figure, 6th place
• Europa SuperShow, IFBB Pro Figure, 7th place

2011

• Sheru Classic, IFBB Pro Figure, 10th place
• Mr. Olympia Weekend, Figure Open Class, 15th place
• Phoenix Pro, Figure Open, 4th place
• Arnold Classic, Figure International, 4th place

2010

• Mr. Olympia Weekend, Figure Open, 5th place
• Arnold Classic, Figure Class, 5th place
• Phoenix Pro, Figure Class, 4th place

2009

• Border States Pro Figure Championship, Figure Class, 1st place
• Ms. Olympia Weekend, Figure Class, 9th place
• Arnold Classic, Figure Class, 5th place

2008

• Olympia Figure, 18th place
• Houston Pro, Figure Class, 1st place
• California Pro Figure, 1st place

2007

• IFBB Mr. Olympia Women’s Figure, 18th place
• Jan Tana Classic, Pro Figure, 1st place
• Shawn Ray Colorado Pro, Figure Class, 5th place
• California State Pro Figure Championships, 3rd place

2006

• USA NPC Bodybuilding & Figure Championships, Figure Class, 1st place – Earned Pro Card
• Orange County Muscle Classic XXIX, Figure & Fitness Class B, 2nd place

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“While goals are super important and I want you to know that it is absolutely ok for you to have goals. Really take note on what is motivating that goal and do you, in fact, have a healthy relationship with yourself and food.”

Biography

Sporting Background

Felicia Romero has always been a competitive person growing up. “I have always been active and played sports during high school and college.” 

This innate passion led her to compete in her first NPC show, after seeing a sign that displayed the contest date at her local gym. Needless to say, she was thrilled with the experience and wanted to keep competing.

Throughout the years, Felicia went from an amateur athlete to a full-time professional fitness model. After winning her Pro card in 2006, she went on to compete in the Pro Circuit. Hard-working and determined, she’s won shows such as California Pro Figure and Houston Pro, along with placing 5th at the 2010 Ms. Olympia.

Felicia now holds a world-renowned status in the fitness industry. With her growing reputation and fan base on social media, she keeps reaching new milestones in her gleaming career as an athlete, model, and entrepreneur.

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“If you don’t love yourself at a bigger size you will not love yourself at that smaller size.”

Training

Basic and Consistent Workouts

Felicia Romero sticks to the basics when it comes to training. She’s built and shaped her physique by consistently doing cardio and lifting weights. This includes doing squats, pull-ups, deadlifts, and treadmill running.

“I believe that people think too much when it comes to their training regimen. In reality, they should focus on being basic and consistent.”

Felicia trains every body part separately and pushes herself hard to tone and shape her muscles. She’s aware that without challenges, there’s no growth. However, just as much as she focuses on the intensity, Felicia also pays attention to her form. This way, she ensures that her muscles are optimally trained from all angles.

Felicia’s 3 Favorite Exercises

• Lunges – This exercise is Felicia’s favorite for shaping her legs.
• Shoulder Press – Felicia loves the muscle pump she gets after doing the shoulder press.
• Glute Kickback Machine – According to Felicia, this exercise targets her glutes like no other.

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Full Workout Routine

Monday: Shoulders

• Dumbbell Shoulder Press, 3×10-12
• Superset:
  • Side Lateral Raises, 3×10-12
  • Front Lateral Raises, 3×15
• Superset:
  • Seated Bent-Over Rear Delt Raises, 3×15
  • Standing Dumbbell Triceps Extensions, 3×15
• Standing Low-Pulley Delt Raises, 3×15
• Arnold Dumbbell Press, 3×15

Tuesday: Back and Calves

• Lat Pulldowns (Wide-Grip), 3×15
• Seated Cable Rows, 3×12
• One-Arm Dumbbell Rows, 3×15
• Underhand Cable Pulldowns, 3×12
• Seated Calf Raises, 3×15-20
• Standing Calf Raises, 3×20

Wednesday: Hamstrings and Glutes

• Superset:
  • Lying Leg Curls, 3×15
  • Crossover Reverse Lunges, 3×15
• Superset:
  • Seated Leg Curls, 3×15
  • Dumbbell Step-Ups, 3×15

• One-Legged Cable Kickbacks, 3×20
• Barbell Side Split Squats, 3×15
• Barbell Deadlifts, 3×20
• Dumbbell Lunges, 3×15

Thursday: Rest Day

Friday: Shoulders (Light)

Dumbbell Shoulder Press, 3×10-12 reps

• Superset:
  • Side Lateral Raises, 3×10-12
  • Front Dumbbell Raises, 3×15

• Superset:
  • Seated Bent-Over Rear Delt Raises, 3×15
  • Standing Dumbbell Triceps Extensions, 3×15
• Standing Low-Pulley Deltoid Raises, 3×20
• Arnold Dumbbell Presses, 3×15

Saturday: Rest Day

Sunday: Quads (Heavy)

• Leg Extensions, 5×15
• Hack Squats, 3×15
• Leg Press, 3×15
• One-Legged Cable Kickbacks, 3×20
• Dumbbell Lunges, 3×20

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Nutrition

Nutrition is extremely important for Felicia. She believes in eating clean and wholesome foods that provide her body with all the essential nutrients. She eats 5-6 smaller meals per day to keep a high metabolism and balanced insulin levels. Eating more frequently also helps her avoid cravings.

In terms of macros, Felicia eats protein with each meal. She aims at having 1.5 g of protein per pound of her body weight.

In terms of carbs, Felicia chooses low glycemic food sources, including oats, quinoa, yams, and wild rice. Healthy fats are just as important for her, however, she doesn’t eat them in high amounts because they are dense in calories. Felicia aims at getting 2-3 servings of healthy fats every day.

Tracking Food

Felicia likes to write out a meal plan for the week. This way, she knows exactly what to eat and when to eat. This also helps her to avoid slipping into an unhealthy food binge.

That said, Felicia allows herself one cheat meal per week. As she says: “…everything in moderation. The way I look at it, you only have one body so take care of it and treat it with healthy and clean food!” – Felicia Romero

Meal Plan

• 1st Meal: Oats (half a cup), 5 Egg Whites
• 2nd Meal: Whey Protein (1 scoop), Almonds
• 3rd Meal: Tilapia (5oz), Broccoli (1 cup), Oats (1/3 cup)
• 4th Meal (Post-Workout): Oats (1/3 cup), Whey protein (1 scoop)
• 5th Meal: Chicken (5oz), Green Beans (1 cup)

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Supplements

According to Felicia, supplements are important but only when used in conjunction with a healthy diet and regular exercise. She says, no one should solely rely on supplementation.

With that in mind, here’s how Felicia’s basic supplement stack looks:

• Multivitamin
• Fish Oil
• Digestive Enzymes
• Calcium
• Probiotics
• Whey Protein
• Pre-Workout

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“Crush those goals, love yourself first and stay positive! Remember it’s all what’s happening in your mind that really matters!”

Idols and Influences

Source of Motivation

Felicia’s sources of motivation are positive messages that her fans leave her on social media. She loves seeing other people improve their life by following her advice.

She’s also inspired by other athletes, particularly Chady Dunmore. “Chady is always in great shape, beautiful and has an amazing attitude! Her body is awesome. Tummy, glutes, shoulders… she has it all!” – Felicia Romero

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What we can learn from Felicia Romero

Felicia Romero has had a knack for sports from an early age. After competing in her first NPC show, she knew that fitness was her calling. Without wasting any time, Felicia started her path to success.

Her ambition to pose in front of judges and win trophies shows courage and boldness, two key ingredients for greatness. With her own drive to become successful, along with the help and motivation from friends, family, and fans, Felicia entered the IFBB circuit after just a couple of months of competing.

With enough passion and commitment, as well as support from those around you, you too can go far on your own fitness journey.