I am shattered & heartbroken. Amoungst all that has been revealed, nothing hurt more than the loss of my dear friend and teammate, Rich Henderson, and the way his passing was handled thereafter. It is inexcusable, it is unjust. The competitors, staff, and friends back stage that witnessed his passing first hand, I pray for strength as you grieve and heal from that traumatic experience. This is not fake drama, these are real people, real pain, real grief, the real passing of a fellow teammate & friend. With a heavy heart & for that reason alone, I will no longer continue to compete with the WBFF / be a WBFF Pro. I’m gutted. It has literally been my whole life and identity for the past 4 years. It’s what I committed to with everything in me. It was my obsession, my passion, and my every day. I loved the glam, the amazing friendships, and the things I achieved. From an amateur to a World Champion, it demanded unwavering dedication and relentless hard work to evolve into the athlete I am today, & hopefully I was able to inspire others along the way. But I know that this decision is what aligns best with what I truly believe in. At the end of the day, I want to be remembered as someone with the highest integrity, honesty, and standing for what’s right. Not a title Not a crown Not supporting something that has come to light to be quite dark. We are far more than our victories & titles. For those that supported me through my entire competitive career the past few years - I appreciate you & am immensely grateful. Please continue donating and supporting Matt & the Henderson family how you can. Spread love and kindness. That’s who Rich was and would have wanted most, it’s what we need more of in this world 🌎 🤍

Turn adversity into your advantage 👑 I thank God everyday For the hardships thrown my way For teaching me that there’s no battle I can’t overcome For giving me strength when I was falling weak For showing me light in the darkest of days For the perseverance to have no quit & KEEP SHOWING UP A testament of relentless hard work & dedication Pressure is a privilege 🙏🏼 The real pressure is on when the everyone expects nothing less. Grateful for the endless pursuit to set a higher standard, 𝙀𝙑𝙀𝙍𝙔. 𝙎𝙄𝙉𝙂𝙇𝙀. 𝘿𝘼𝙔. ✨ Back to work to do it all over again 🎯

It does not matter how good you are, how good you think your are, or even how good you think I am - NOTHING is promised & winning never lasts as long as you think. 💭 Whether you win 1st or place last, you go back to work the next day. Every win is over the second you get off stage & you have to work hard to earn your next one. I learned that after winning my first title,even more so after my World Title, once the lights are off, I felt emptier than I could’ve imagined. Only answer was to get back to work and do it again and again, to beat me, but this time I had only set the bar higher for myself. Not afraid to be a beginner Not afraid to start over Not afraid to step into discomfort Not afraid to push limits to set a new standard The pursuit of self mastery & the pressure to beat my best is never ending. This pressure is a privilege A privilege I welcome with open arms My best is yet to come 🎯🏆 Apply for 1-1 Coaching in my Bio ☝🏻 ________________________________ Support, shop, & save ⬇️🤍 @optimumnutrition “mariab15” @musclenation “Maria” @megafitmealss “mariab10”

Let go of the fear of starting over ⚡️ It’s the day before my NPC debut and I can’t help but sit and reflect upon my competitive career so far. 4 years. From amateur, to pro, to new category, to 1st title, to a world title, all to start back up at square one as an amateur again. That may seem quite discouraging to most but there’s something beautiful about having room to grow and improve that lights my fire. 🔥 I have fallen in love with the work it takes to become a champion far before I received any titles - this is no different. The pursuit of self mastery & the pressure to beat my best is never ending. Bring on the challenge. Bring on the pressure. This year alone was a whirlwind. I was challenged in ways I couldn’t phantom overcoming. I had my highest highs. My lowest lows. But if I learned anything from this past year it is the fact that there is NOTHING I can be faced with that I can not overcome. Adversity is my advantage 🤍🔒 No fears. Just faith. And I can’t wait to bring you all along this new chapter. 🙏

Sugar is not the enemy 🙅🏼‍♀️ Hear me out, having heaps of sugar and treats during a fat loss phase can make it harder to stay within a caloric deficit since foods like that are more calorically dense BUT that doesn’t mean you can’t fit these foods amoungst the rest of your nutrition and still see results! So instead of cutting out your favorite food & food groups as a whole, I recommend fitting them into your daily intake! This will not only help you not feel as restricted but also may help avoid “fck it” moments of overeating or even bingeing. Allow yourself 10-20% of your daily calorie intake to come from fun foods that you enjoy and 80-90% of your intake from nutrient dense whole food options. This balance will allow you to not be utterly miserable AND still see the results you are aiming to see. The key is a caloric deficit - there are ways to be in one more optimally than others, but it is the main target when fat loss is the goal 🎯

PEAK WEEK TRAINING 🦾 Training during peak week for a comp involves several key considerations to ensure optimal performance and bringing the best physique to show day 🎯 1. Reduced Training Intensity: The primary goal is to allow the muscles to fully recover and replenish glycogen stores. 2. Avoiding Muscle Soreness: Intense training can lead to muscle soreness and inflammation, which can affect muscle definition and appearance on stage. 3. Rest and Recovery: Adequate rest is crucial to ensure the body is fully recovered and muscles are at their peak on the day of competition. Why do most competitors NOT train legs during peak week? 🤔👇🏼 Leg muscles are large and can take longer to recover. Training them close to competition can risk them not being fully recovered, which can affect their appearance. ❌Intense leg workouts can cause fluid retention in the legs, which might affect definition. That is why you will see a lot of competitors focusing more on upper body muscles during this time, as these muscles often recover faster! Peak week is not magic. Peak week is probably the least intensive week of the whole prep. It is a time to rest and bring in the final tweaks to your physique. 🔒🏆

AND OUR NEW… IFBB PRO 🔒🏆 Proud of you is an understatement You are the epitome of what it means to walk in the shoes of a champion far before ever becoming one. You executed every aspect of prep like a PRO ✔️Every meal ✔️Every session ✔️Every day A new standard is set & this is just the beginning for you. Winning is inevitable with grit like yours - we keep showing up - bigger and better babyyy! Truly grateful to be in your corner and watch you do what you love, on and off stage. You inspire me more than you can imagine & I can not wait to see you make your mark in the Pro League. You’re undeniable. But now, it’s time to eat, grow, and I’ll catch ya in the Pro league soon 😉🔒🤍

Staying on track while I travel is a breeze with @megafitmeals in my corner 🍽️🤤 As a coach I see this with my clients all the time, travel plans turn into a week “off track” & I understand that keeping up with your nutrition while traveling can be a challenge but it doesn’t mean it’s impossible! I’ve got some tips that can make it easier for you👇🏼 ▫️Pre-Plan Meals: Before traveling, find healthy food spots at your destination. A little planning goes a long way. ▪️ Pack & Prep: Bring your meals with or opt for an awesome meal prep service like @megafitmeals to ensure you’re prepared with all your meals. ▫️Stay Hydrated: Carry a water bottle to avoid confusing thirst with hunger. ▪️ Enjoy Local Hot Spots Wisely: Indulge in local foods, but balance them with healthier options for majority of your meals. ▫️Smart Restaurant Choices: Opt for grilled or steamed dishes at restaurants and ask for dressings on the side. ▪️ Watch Portion Sizes: Share meals or save half for later to manage calorie intake. ▫️Track What You Eat: A quick note on your phone about your meals can help you stay on track, or even bringing a portable scale! ▪️Get Movin’: Fit in a walk or a short workout to keep active while away to ensure expenditure stay to par. Remember, it's about making mindful choices, not about being perfect. Traveling doesn’t mean you need to throw your goals out the window. 🦾🔒 Apply for 1-1 Coaching in my Bio ☝🏻 ________________________________ Support, shop, & save ⬇️🤍 @optimumnutrition “mariab15” @musclenation “Maria”

@absoluterecomp was an ultimate VIBE 😎 Kicking off our gym tour series here in Dallas for @danilosipovac’s National Show 🎯🏆 The @panattaofficial & @arsenal_strength equipment here were top notch, the music didn’t disappoint, & it definitely made peak week training a breeze! These were hands down some of the best pieces of equipment we have used, a bodybuilder’s dream come true! 🤩 If you are ever in Dallas, this is a must stop for training 🔥🦾 Comment below what gyms you’d like us to visit next 📍⬇️

@ckstudiosalon x @cristina_hotca never fails to make me feel like Barbie 💕

Doing everything “right” but still not losing weight?! 🥵 I hear it all the time and it’s likely not your metabolism, hormones, starvation mode, carbs, eating window etc Most people underestimate how much inaccuracies add up during fat loss phases - especially when it comes to your nutrition. Our bodies are amazing and they do adapt metabolically after a prolonged period of time to our intake - IN BOTH DIRECTIONS! Which can be a culprit to why your plan isn’t working anymore BUT if you aren’t : 1. Tracking accurately 2. Consistent every single day of the week 3. Training with effort and intensity + following your program 4. Not managing sleep? Water? Stress? Then that’s where you need to start before considering dropping intake further or racking up more cardio ^ And no, not “insert fitness trend here” either Consistency with the basics and I promise you that progress will be inevitable! Apply for 1-1 Coaching in my Bio ☝🏻 ________________________________ Support, shop, & save ⬇️🤍 @optimumnutrition “mariab15” @musclenation “Maria” @megafitmealss “mariab10”

PSA STOP SKIPPING UPPER BODY 📢 BESTIES… I know you’re hesitant & I’ve been there too but training upper body won’t make you look bulky, manly, broad, etc especially as a female athlete. I still get clients to this day that question even having upper body in their programming. (I’ve been training for 10 years trying to get bulky 😅) And that is unlikely to happen if you’re not: 💥training upper disproportionately to lower 💥in a massive surplus + hitting your protein 💥on enhancements 💉 Training your upperbody is what is likely going to take part in building the physique you WANT & ensure you are structurally balanced! ⌛️ There have been seasons of my competitive career for the physique feedback I had, I needed to pull back on upper training volume & intensity but that didn’t mean I took it out all together. If you’re trying to get a toned upper body, an hour glass ⌛️ shape to your physique - then you’re likely going to need to train upper like you’re trying to get “bulky” 🦾 Comment “🦾” below if you enjoy training upper body ⬇️ 𝐒𝐭𝐫𝐮𝐠𝐠𝐥𝐢𝐧𝐠 𝐭𝐨 𝐟𝐢𝐧𝐝 𝐭𝐡𝐞 𝐩𝐞𝐫𝐟𝐞𝐜𝐭 𝐩𝐫𝐨𝐠𝐫𝐚𝐦 𝐟𝐨𝐫 𝐲𝐨𝐮𝐫 𝐛𝐨𝐝𝐲 𝐚𝐧𝐝 𝐠𝐨𝐚𝐥𝐬? ✨ 𝐀𝐩𝐩𝐥𝐲 𝐟𝐨𝐫 𝟏-𝟏 𝐂𝐨𝐚𝐜𝐡𝐢𝐧𝐠 𝐢𝐧 𝐦𝐲 𝐁𝐢𝐨 ☝🏻 ________________________________ Support, shop, & save ⬇️🤍 @optimumnutrition “mariab15” @musclenation “Maria” @megafitmealss “mariab10”