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Roxy Winstanley

Vital Statistics Current
Height 1m77cm
Weight 69.8kg

26 year old Roxy from Liverpool is best known to us as a successful bikini athlete, but we were surprised to learn that she is also a full time veterinary animal health manager too!

Growing up, Roxy was a keen gymnast for 15 years, so it's fair to say she was an active child. Taking part in cross country running and athletics were all part of her childhood. This stood her in good stead for leading a fit and healthy lifestyle as an adult.

However, after leaving home for university Roxy sadly developed an eating disorder, often abusing laxatives which resulted in a need for hospital treatment. Rather than letting her illness get the better of her, Roxy found the determination to turn her life around and overcome her demons.

She began by improving her eating habits and took up the gym. Whilst she started out as a cardio bunny, Roxy soon found the weights room and her love of weight lifting began. Training with IFBB pro Steve Cook, and after a trip to the famous Bodypower Expo in 2013, Roxy was inspired to compete.

Since that day, Roxy tells us she has never looked back, and the girl that used to do 3 hours of cardio a day now lifts weights and hates cardio!

We asked Roxy just what it took to become a bikini athlete and what her ULTIMATE cheat meal is.

Roxy Winstanley

Meal Plan

I've always carb cycled, so my protein will usually stay pretty level and my carbs and fats cycle depending on what I am training. I eat a lot of chicken and turkey, always with a good carb source such as brown rice or sweet potato.

I eat steak and eggs always for breakfast - unless I am allowed a 'naughtier' day and I will always opt for protein pancakes! I have a cheat meal once a week.

Training Plan

I follow a 5 day split.

Monday Tuesday Wednesday
Glutes Shoulders & Chest Hamstrings
Thursday Friday Saturday & Sunday
Back & Arms Glutes & Hamstrings Rest Days

Roxanne Winstanly

When you started training how long was it before you noticed a change in your physique?

With being an active and sporty child I noticed I was able to develop muscle quickly and hold onto it. My upper body builds especially as a result of gymnastics. However it probably took me a good year to see a complete physique change.

What advice would you give to those wanting to achieve their dream body?

Just do it! Don't be scared of what anybody says or what you think people will think. Just do it for you. Make yourself happy. Set a goal, write it down and work your ass off everyday until you achieve it.

What area of your body do you enjoy working out the most and why?

Roxy Winstanly

GLUTES! I love training my glutes because it's an area I always wanted to improve. I had the smallest little pancake bum before weight lifting. My legs are strong and training glutes has transformed my physique completely. I can lift heavy and the DOMS after a glute session is a pain I strangely love.

What about cardio are you a fan?

I would rather lift weights, but in the mornings its part of my routine. Cardio helps wake me up and set me up for the day.

Do you listen to music at the gym? What's your favourite workout track/artist/album?

Anything by Eminem, Chris Brown or more club/dance music.

What motivates you when you don’t want to train or when you want to eat rubbish?

Looking back at old pictures of myself always helps motivates me! When I look at how far I've come, it always inspires me to continue on this journey.

Do you have a favourite motivational quote?

Let me tell you something you already know. The world ain't all sunshine and rainbows. It's a very mean and nasty place and I don't care how tough you are it will beat you to your knees and keep you there permanently if you let it.

You, me, or nobody is gonna hit as hard as life. But it ain't about how hard ya hit. It's about how hard you can get hit and keep moving forward. How much you can take and keep moving forward. That's how winning is done!

- Sylvester Stallone, Rocky Balboa

Roxy Winstanley

Some say health & fitness is all in the mind how true have you found this to be?

I think this is really true. Your mind really has to be engagedwith health and fitness. You have to want to do something to actually do it. If my mind isn't into training right and eating healthy, then I won't.

What are your biggest achievements?

WBFF BIKINI TALL – 7th, 5th and 3rd in 2013/2014 I also competed for Great Britain in gymnastics at the age of 11.

How important is a healthy, balanced diet?

Vitally important! Not just for achieving your goal body, if you are eating right then you feel better. My skin is always clear, my hair is glossier and I feel so much more energetic if I am eating correctly.

Do you use supplements? If so what do you use?

I am sponsored by Reflex nutrition, so all my products are from them. They are the highest quality and always keep me healthy and ready for the gym. My favourite supplements are; whey proteinBCAAs, Omega 3, ZMA and muscle bomb pre workout.

Which three whole foods could you simply not live without and why?

  • Turkey – my favourite meat. I eat it with everything and anything. Turkey mince and turkey sausages being my favourite.
  • Nut Butter – my favourite thing in the world. I can eat this all day long. Peanutalmond, cashew, hazelnut – any nut in a butter form.
  • Eggs – so versatile and quick. Omelettes, poached, scrambled or included into healthy protein foods like cakes, bars and pancakes.

What's more important - hitting the gym or eating right?

Definitely eating right! I can train exactly the same for two weeks – one eating right and one being naughty.I will notice a massive change in my body by just changing my diet and not my gym workouts.

Protein Pizzas

Are there any foods you would never put into your body?

No! I believe in everything in moderation. I try not to ban myself from any foods as this will make me crave it more and end up with massive binges.

Do you have cheat meals? What would you have?

Pizza! Pizza and more Pizza! And Nutella – on absolutely anything!

Do you drink alcohol?

I used to be a really big party girl, drinking 3 – 4 nights a week. Now I am more into my training and health. It is very rare I drink. I will drink on big occasions like New Year, but I will usually choose water and save my calories for food!

What's your favourite Muscle Food product?

I love the steaks. I eat a lot of steaks, and the Musclefood ones are always perfect! The new pizzas are also a winner!

Roxy Winstanley

What is your next goal?

I am aiming to compete at the end of 2015 or the start of 2016. With 3 competitions in the last year my body and mind needed a rest and a longer 'off season'.

If you could give one bit of advice to those just beginning to train - what would it be?

Slow progress is better than no progress. I know a lot of people quit because they don't see results within a few weeks. Changes take time, so stick with it and the changes both physically and mentally will come.