I’m Erin Cooper, wife and mom of three and health & fitness has quickly become a passion of mine! I am full-time baker and work at Stevenson University baking delicious treats all day. I also bake custom cakes at home. I started competing about three years ago, turning pro in bikini at the ANBF Old Glory Natural Classic in May 2017! I plan to compete a few more times this year, and then take a nice break to eat, live, enjoy, and BUILD!


Question: How did you get started with bodybuilding and weight training?
I got started into lifting after I had all of my babies. I wanted to lose the baby weight, so I joined a boot camp class. I got great results from that and my trainer encouraged me to look into bodybuilding and competing. I told him he was crazy-but I researched it. I LOVED the physiques of the bikini competitors, so I gave him my word that I would go for it. I’ve been hooked ever since!

Question: Where does your motivation come from?
A lot of my motivation comes from my kids. I want them to see me working hard, setting goals, and achieving them. I feel like kids really pick up what they see daily, and I want to be a positive example to them. 

Copyright © 2017 Visionary Photography DC

Question: What workout routine has worked best for you?
My trainer has me on a split, which has worked well for me: 
Sunday: Legs
Monday: Chest/Tri’s
Tuesday: Legs/Glutes
Wednesday: Off
Thursday: Back/Bi’s
Friday: Shoulder/Abs
Saturday: Off

Example of a glutes day (my fav!):
Squat: 4 X 15
Sideways “Ninja” Leg Press: 4 X 15 each leg
Hip Thrust: 4 X 15
Single Leg Deadlift: 4 X 15 each leg
Hyperextension: 4 X 15
Seated Calf Raise: 4 X 15

Question: If you had to pick only three exercises, what would they be and why?
If I only had to pick 3 exercises, they would be: 
1) Hip thrusts (because I get such a great burn from them and they are not too stressful on my back) 
2) Lateral DB raises (I love round, sexy shoulders, and these work wonders) 
3) Burpees! (I need some kind of QUICK cardio, right??)

Question: What is your diet like?
Right now, I am cutting for a show, so I am eating super clean with a cheat meal once per week. I follow IIFYM. A sample day for me would be: 
Meal 1: Protein pancakes, egg whites, 1 egg
Meal 2: Cod, broccoli, red potatoes 
Meal 3: Rolled oats with PB2 and blueberries, protein shake
Meal 4: Chicken breast, sweet potato, baby spinach
Meal 5: Chicken breast, jasmine rice
Meal 6: 1 egg, egg whites 

Question: When trying to cut down, do you prefer HIIT or just normal cardio?
I incorporate HIIT and regular cardio when I’m cutting for a show. I like HIIT because I don’t like to be out for too long at the gym. I’m a busy momma! Often times, I’ll do my cardio WITH my family right on the backyard. I do the stairs mostly at the gym if I’m on a machine. 

Question: What is your supplementation like?
I drink whey protein after I lift, and I also have carbs with it. I drink BCAA’s during my workout, and I love BPI Sports glutamine to have throughout the day. I also take a multivitamin, fish oil, & turmeric daily. When I’m in my building phase, I add in creatine.

Copyright © 2017 Visionary Photography DC

Question: What is your favorite quote?
I have a favorite quote and a favorite bible verse: 
“Some women fear the fire, some women simply become it.” – R. H. Sin
“I can do ALL things, through Christ, who strengthens me.” – Philippians 4:13

Question: What is in your gym bag?
In my gym bag I currently have my headphones, a lock, my workout journal, resistance bands, ankle cuffs, BCAA’s, towel, and a carry out menu (not my fault!! Lol!).

Question: How can we get in touch?
Instagram: @erincooper_bakesandlifts
Snapchat: @erincoop15

Leave a Reply