Stephanie Woods

Online Personal Trainer, Fitness Model, Nutritionist

From Idaho United States, Stephanie Woods is an American fitness model, certified nutritionist, and an online coach.

Stephanie spent most of her youth playing sports, but she always had a problem with being “skinny fat”. It was because of her desire to build muscle that she started training in the gym, hoping to get in shape.

After having her second child, Stephanie picked up the pace in the gym – she was ‘working around the clock’ to get a toned body. In three years, she was able to completely transform her physique.

Through her transformation, she was inspired to open her online coaching business, and in the process, she became a success and influence in the fitness industry.

This is her story:


Athlete Statistics

Full Name: Stephanie Woods
125 - 135lbs (56.7 - 61.2kg)5'6" (167.5cm)AmericanOnline Personal Trainer, Fitness Model, Nutritionist
Weight125 - 135lbs (56.7 - 61.2kg)
Height5'6" (167.5cm)
ProfessionOnline Personal Trainer, Fitness Model, Nutritionist




  • NASM Certified
  • Nutrition Fitness Specialist


“I’ve always been very active, into sports, and fitness, and could never figure out the nutrition side of things. I knew how important nutrition was, but if you don’t do your homework, it’s such a broad range of science.”


From Sports to Weight Training

Stephanie Woods grew up as an extremely active and energetic child. She loved to play sports, such as rugby, and volleyball, during high school and college.

However, despite her active nature, Stephanie had a problem with her weight. She had a skinny frame with excess fat, as she said “skinny fat”.

As this bothered her for a long time, she decided to start training with weights, and paid more attention to her diet. Over time, she was able to attain a strong and healthy figure.

However, her real progress started to show after she gave a birth to her second baby. It was after this point she fully dedicated herself to weightlifting and dieting, and in return, she began noticing tremendous results.



Over the course of three years, Stephanie became a new person, “both inside, and outside”. She not only changed her body for the better, but also learned about willpower, discipline, and perseverance in process.

“Before I knew it, my body was responding, and over time, with hard work and dedication, I began to see muscles. The moment I glanced in a gym mirror and could finally see my muscle definition for the first time was the day I became an addict. I had my wow moment!”– Stephanie Woods

Having seen what can be achieved with the right mindset, Stephanie decided she would become a personal trainer to help other individuals accomplish their fitness goals.

Alongside personal training, Stephanie had tried to compete in two bikini shows. However, she fell ill both times before shows, and was forced to quit.

Balancing Responsibilities

Since the beginning of her fitness journey, Stephanie has become an esteemed online coach, and now, she has an envious number of fans supporting her.

However, her life as a fitness icon had its downsides as well. With two children, a husband, and an online business, Stephanie has very little time to dedicate to her own enjoyment.

She said it can be hard sometimes, but since fitness is her passion, she enjoys “every minute” of her journey.



Working one body part a day is Stephanie’s approach to training. She said that by focusing on just one muscle group, she’s able to maximally exhaust all the muscles within that group, and tear the fibers down.

As she works extremely hard on each body part, she makes sure to give her muscles enough rest time, so they can properly recover.


Stephanie’s favorite type of cardio is High-Intensity Interval Training. She does it for about an hour or two per week. By having her diet and training on point, she said there is no need to do a lot of cardio – it’s only counterproductive.

Stephanie’s Top 3

Seeing her impressive physique, it’s clear that Stephanie is a lover of heavy compound lifts. Her three favorite exercises are deadlifts, Bulgarian squats, and lat pulldowns.


Workout Plan

Here’s what a typical week of Stephanie’s looks like;

  • Monday: Chest – 5 to 6 exercises – 15 to 24 sets – 8 to 12 reps each
  • Tuesday: Arms {biceps & triceps} – 6 exercises – 24 sets – 8 to 12 reps each
  • Wednesday: Back – 5 exercises – 15 to 20 sets – 8 to 12 reps each
  • Thursday: Shoulders – 6 exercises – 18 to 24 sets – 8 to 12 reps each
  • Friday: Legs/Glutes – 6 exercises – 24 sets – 20 to 25 reps each {lighter weights}
  • Saturday: Off
  • Sunday: Off



Variety in Diet

Stephanie’s approach to dieting is somewhat different from other fitness icons. She said she was tired of the standard “brown rice, chicken, and broccoli” diet. Because of that, she began experimenting with various recipes to achieve variety in her diet.

However, she still eats healthily throughout the entire year, and doesn’t indulge in cheat meals often. That’s one of the reasons why she doesn’t need to do much cardio, even in the cutting phases.

Her favorite ‘cheat foods’ are Greek yogurt with a sugar-free syrup on top of, and fresh fruits with cottage cheese. Even with a sweet tooth, Stephanie said she still pays attention to the quality of foods she’s eating.


Her typical diet consists of lean meats, egg whites, whey protein, and Greek yogurt for protein. As a source of carbs, she eats a lot of vegetables, oatmeal, fruits, and whole wheat bread. Her fat sources are whole eggs, cottage cheese, almond milk, nuts, and olive oil.


What we can learn from Stephanie Woods

Stephanie Woods’ motto for life is “the more you put in, the more you get out”.

Seeing her diet, it’s obvious that she’s an extremely disciplined individual. Even when she is ‘bulking’, Stephanie still makes sure that all of the excess calories she’s consuming come from healthy sources.

Needless to say, this kind of attitude, and discipline, should be an example for everyone who wants to build a physique of greatness.

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