Hope Trask showing off her incredible glutes.

Hope Trask

IFBB Pro Bikini Competitor, Physique Coach, Fitness Model, Sponsored Athlete

From a bullied teen to a success on the bodybuilding stage, Hope Trask, also known as ‘Smallwonder’ has come a long way in her fitness career – emerging victorious over the bullies who made her life a misery throughout high school.

Falling in love with fitness from the very start of her journey, Hope was able to build a great physique within 2 years of stepping into the gym – becoming a bikini competitor in 2011.

After a hard fought battle, Hope made her way into the IFBB Pro circuit by 2016 – all down to her dedication, passion, and desire to make a name for herself on the bodybuilding scene. In Hope’s own words:

“Don’t wait until you have reached your goals to be proud of yourself. Be proud of every step you take towards reaching those goals” – Hope Trask


Hope Trask showing off her glutes, back, and leg muscles in the gym.

Athlete Statistics

Full Name: Hope Trask
WeightHeightAgeDate of Birth
Under 115lbs (52.2kg)5'4" (162.5cm)33January 17, 1991
AmericanIFBB Pro Bikini Competitor, Physique Coach, Fitness Model, Sponsored AthleteSmallwonder
WeightUnder 115lbs (52.2kg)
Height5'4" (162.5cm)
Date of BirthJanuary 17, 1991
ProfessionIFBB Pro Bikini Competitor, Physique Coach, Fitness Model, Sponsored Athlete


Hope Trask on the bodybuilding stage.


Career Achievements

  • IFBB Pro Bikini Competitor
  • Physique Coach
  • Fitness Model
  • Sponsored Athlete

Competitive History


  • NPC Universe Championships 2nd Place Women’s Physique, 3rd Place Figure Class C (Earned Pro Card)
  • NPC Atlantic States Championships 1st Place Women’s Physique, 2nd Place Figure Class B


  • Orlando Europa 5th Place Figure Class A


  • Orlando Europa 4th Place Figure Class A


  • Florida State Championship 5th Place Figure Class A
  • Southern States Championship 4th Place Figure Class A


  • Florida State Championship 3rd Place Figure Class A
  • Dexter Jackson Classic 2nd Place Figure Class A
  • Orlando Europa 6th Place Figure Class B
  • Orlando Metropolitan 1st Place Figure Class A & Figure Overall


Hope Trask in a photo shoot in the gym.


Hope’s Difficult Teenage Years

Life was never easy for Hope Trask as she made her way through her high school years. Born in Florida, USA in 1991, Hope was bullied throughout her childhood because of her skinny physique. Because of the constant bullying, Hope suffered from low self-esteem during her days in high school.

As she battled against the bullies, Hope sought a way to push past the negativity which blighted her teenage years. In January 2009, Hope entered the gym for the very first time when she was aged 17 – signing up for a membership at Gold’s Gym with the intention of adding muscle to her skinny frame.

It didn’t take long for Hope to catch the training bug – she fell in love with weightlifting from the moment she stepped foot in the gym. Recalling this period, Hope says:

“I wanted to be a strong, sexy, and confident woman. So I joined the gym and took my life, health, and fitness into my own hands and took control”.


Hope Trask's progression over the years.

Hope Trask’s progression between 2009 and 2016.

Road to Success

After two years of hard work and dedication, Hope was able to achieve a great physique. Because of her excellent progression, she aimed to move to the next stage in her fitness career – bikini competing.

Just months later, Hope began preparations for her debut competition in 2011. With a thirst for success, Hope finished in first place at the 2011 Orlando Metropolitan competition – an excellent performance for her first appearance on the bodybuilding stage.

Throughout her competitive bikini career, she’s made her way into the the top 5 of many of her competitions, such as the 2012 Southern States Championship, and 2014 Orlando Europa – finishing in 4th position on both occasions.

However, Hope didn’t let her bodybuilding ambitions stop there, as she wanted to become a professional bikini competitor. In the 2016 NPC Universe Championships, Hope was able to reach her ultimate goal – earning IFBB Pro status by finishing 2nd in the Women’s Physique class, and 3rd place in the figure division.


Hope Trask performing dumbbell rows.


Hope performs fasted HIIT (high intensity interval training) cardio often. This allows her body to stay lean throughout the year, meaning that she’s always prepared for her bikini competition appearances.

In terms of strength training, dumbbell curls, walking dumbbell lunges, and wide grip pull ups are Hope’s favorite exercises. During her workout routines, she performs repetitions with a full range of motion, aiming to achieve maximum muscle contraction.

Glutes and legs are her main focus when training in the gym. When Hope trains these muscle groups, she alternates between heavy weights with low repetitions, and light weights with high repetitions.

Hope trains twice daily, with the exception of Sunday evenings, when she allows herself recovery time. Here’s her weekly training split:

Hope’s Training Routine

Day 1

6am: Morning Fasted Cardio
6pm: Shoulders and Abs

Day 2

6am: Morning Fasted Cardio
6pm: Biceps and Triceps

Day 3

6am: Morning Fasted Cardio
6pm: Heavy Quads, Light Hamstrings, and Abs

Day 4

6am: Morning Fasted Cardio
6pm: Back

Day 5

6am: Morning Fasted Cardio
6pm: Front Delts, Rear Delts, Abs and Calves

Day 6

6am: Morning Fasted Cardio
6pm: Heavy Hamstrings, Light Quads

Day 7

6am: Morning Track Workout
6pm: Rest


Hope Trask posing in a photo shoot.


Hope recognizes the importance of following a healthy eating plan to supplement her hard work training in the gym. She aims to steer clear of unhealthy foods, because she might be tempted to fall off track with her diet. In regard to this, Hope stated:

“Take your diet as serious as you take your training and cardio. The cheat food you eat will never taste as good as the results you get from eating clean”.

Here’s the meal plan which Hope follows:

Hope’s Meal Plan

Meal 1

  • 6 Egg Whites
  • 1 Cup of broccoli
  • 1/2 Cup of Oats

Meal 2

  • 6 Egg Whites
  • 1 Cup of Broccoli
  • 1/2 Cup of Oats

Meal 3

  • 6 Egg Whites
  • 1 Cup of Broccoli
  • 1/2 Cup of Oats

Meal 4

  • 4-5oz of Chicken
  • 1 cup of Green Beans
  • 2 Rice Cakes

Meal 5

  • 6 Egg Whites
  • 1 Cup of Broccoli
  • 1/2 Cup of Oats

Meal 6

  • 4-5oz of Chicken
  • 1 Cup of Green Beans

Below is one of Hope’s favorite healthy recipes to build lean muscle:

Protein Pancake Recipe


  • 3 Egg Whites
  • Dash of Cinnamon
  • 1/2 Scoop of Protein Powder (Vanilla or Chocolate)
  • 1 Tsp of Baking Powder
  • 1 Stevia


  • Mash 4.5 oz of sweet potato (25g)
  • Mix in a Dash of Cinnamon
  • Mix and prepare in small frying pan like a pancake.
  • Cut pancake in half and spread the sweet potato on one portion, placing the other half of the pancake on top creating a sandwich.
  • Drizzle a little sugar-free pancake syrup.


Hope Trask in a photo shoot in the gym.

Idols and Influences

Candice Keene is a bikini competitor who Hope idolizes. Her success on the bodybuilding stage is something that Hope greatly admires. Because of Candice’s influence, this has raised the bar for Hope, as she aims to reach the same level of success as her idol.

Hope also motivates herself by surrounding herself with people who positively influence her. As Hope says:

“Motivation can and should come from many different avenues. I am motivated by my friends, family and fans, by my results. I am motivated to always be better”.


Hope Trask performing cable curls.

What we can learn from Hope Trask

Hope Trask has taught us that patience and consistency are the key to success. Reaching her fitness goals didn’t happen overnight, but Hope stayed motivated and dedicated as she made her mark on the bodybuilding stage.

Hope always pushed herself to continually reach new heights in her fitness career. Once she reached her goals, she aimed even higher. By adopting a similar approach in your own life, you might just earn things beyond your wildest dreams – just like Hope.

Leave a comment

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

You might like...

Nick Jonas Physique and Workout


See Profile

Kevin Heart Physique


See Profile

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


See Profile

Tom Hardy Physique


See Profile

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

Vin Diesel’s Physique


See Profile

KSI Physique: How Did KSI Get In Shape?


See Profile

Jake Gyllenhaal Physique


See Profile

Gerard Butler Physique


See Profile

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

Henry Cavill Physique


See Profile

Alex Eubank Physique


See Profile

Will Tennyson Physique


See Profile

Cristiano Ronaldo Physique


See Profile

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

Jason Mamoa Physique


See Profile

Ryan Gosling Physique: Ryan Gosling’s Ken Transformation


See Profile

Stephen Amell Physique


See Profile

Chris Pratt Transformation and Physique


See Profile

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