Published Fitness Model Samantha Kelly Talks With

How did you get started in bodybuilding?

I have always been athletic and played a lot of sports growing up. From baseball, softball, volleyball, gymnastics, dance team and cheer leading. When I was 22 I was dating a guy that went to the gym faithfully and so I would go with him. As I kept going I started to see some results that I never expected to see and found out that I was really pretty strong! Immediately I was hooked and at that time I was lifting pretty heavy due to working out with my boyfriend whom likes to show off to his friends saying “dude, check this out” as he would load up the squat bar with a plate each side… then to two plates each side (225lb) I only got a rep out of the 225 with him spotting of course but holy crap! lol They thought it was pretty cool. I am thankful for my genetics and at 5’3 I definitely love being petite yet having muscle with feminine curves!

It was in 2004 I decided to do my first figure competition. That is when I was completely dedicated to pushing myself to my fullest potential.

I ended up placing second in my first show and I was thrilled. Funny thing is I went to one of the Olympia shows and was approached by a photographer that was persistent in wanting to shoot me and submit me to fitness magazines. My first shoot with him ended up very successful and what a blast! My first published work was that year in 2004, Planet Muscle Magazine. I have been in numerous magazines and feel blessed to be amongst some of the best athletes! What an honor. So many have been a huge inspiration.

I am also thankful to get to work with some of the most talented photographers! I have so much fun at my shoots and I push myself to look my best, just like a competitor stepping on stage.

Where does your motivation come from?

My motivation comes from so many different things. Number one I believe in pushing myself. I won’t allow myself to do a half ass workout! I love high intensity and I train like I am competing, even though the competition is truly driving myself to push harder. I also do not have an off season where I relax and eat whatever I want. I like to stay conditioned year round. Being a fitness trainer for so many years I also felt it was so important to set an example for my clients to show them the fit lifestyle is an everyday, ongoing thing and you can still have lots of fun! Another motivation for me is to always be conditioned for my photo shoots and so I like to stay tight and ready to shoot!

I feel blessed to be a published fitness models and to be a part of some of my favorite magazines amongst some of the best athletes in the industry!

Monday: Legs

  • Lunges 4x30reps
  • Step Ups 4×15
  • KB Swing 4×25-30 (up to minute)
  • Stiff Leg Deadlifts 4×20
  • Prone Hamstring Curl 4×12
  • Abs – Hanging- 15
  • Cardio – Treadmill- Incline 15, 30-45 min

Tuesday – Back/Chest

  • Lat Pull Downs 4×15 superset with push ups
  • Push ups 4×15
  • Cable Squat Rows- 4×20
  • Shoulder Lateral Raise- 4×12-15
  • Single Arm Rows- 4×12-15

Wednesday: Off

  • Rest day

Thursday: Cardio Intense Intervals

  • Stairmaster warmup 15 minutes
  • Squat jump 4 sets 15 reps
  • Fast hop onto super low step 20 up to 30 jumps
  • Ball Crunch for Abs super set with Leg Raises 15-20 reps of each exercise
  • Jump Lunge 4 sets – 20 reps up to 30… back down to 20 in the 4th set
  • Abs – High kick to the front to work oblique’s 20 each side x 3 sets
  • Plank with Alternate Row to challenge the whole core x 3 sets
  • Plank into High Jump Squat 12 reps x 3 sets
  • Low Impact Cardio Treadmill- walking on high incline x 30 min.

Friday: Shoulders

  • Rear Deltoid Flys 4 sets x 12-15 reps
  • Anterior Deltoid Raise 4 sets 3 sets 12 reps
  • Overhead Tricep Rope (superset) 4 sets x 12 reps each
  • Cable Rope Tricep extension 4 sets x 12 reps each
  • Tricep Kickbacks  4 sets 12 reps
  • Dumbell Bicep Curls 4 sets x 12-15 reps

Saturday: Abs/Cardio

  • Abs- Pilates Floor exercises 6 different sets
  • Cardio! Stair stepper 1 hour

If you have to pick only 3 exercises, what would they be and why?

  • Lunges – Hits Glutes and all of your thigh plus calves! Can’t beat them… so beneficial!
  • Stiff Leg Deadlifts – So much Core, Glutes and Hamstrings to give me that tight tie in I want!
  • Pushups – Works the upper body… Chest, Lats, Shoulder, Biceps, Triceps and Core!! Army style baby!

Not to mention they all kick your ass and so you feel totally accomplished afterwards to where you want to say.. “Hell Yeah!”

What is your diet like?

Sample Diet:

  • Meal 1: Egg whites and Oatmeal
  • Meal 2: Protein Shake with Glutamine
  • Meal 3: Chicken, Brown Rice and Green Beans (no complex carbs right before shoots)
  • Meal 4: Steamed Zucchini and amino acids
  • Meal 5: BBQ chicken and steamed veggie
  • Meal 6: Protein Shake

What is your supplementation like?

I take the following supplements:

  • Amino Acids
  • Joint Support
  • Minerals
  • Natural Diuretics when needed
  • Protein Shakes and Bars
  • Greens
  • Emergen-C

Favorite Quote?

“Success is not the result of spontaneous combustion, you have to set yourself on fire first” ~ Reggie Leach