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Annie Parker

Annie Parker is an American IFBB Bikini Pro, nutritionist, fitness model, and TV host. She started competing in 2013, and right off the bat, impressed by taking 1st place in the NPC Gov. Cup.

Annie’s success only grew from there as she went on to earn her Pro Card at the 2014 North American Championships. In one of her last professional contests, the 2016 Ferrigno Legacy Pro, Annie placed 12th.

Since then, she’s transitioned from competing on the stage to making success as a personal trainer and online fitness icon. Here’s her story:

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Athlete Statistics

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Accomplishments

• 3-time NPC Bikini Champion
• Health Coach
• Nutritionist
• Personal Trainer
• TV Host
• Spokesmodel

Annie’s Competitions

2013

• NPC Gov. Cup, Bikini Class A, 1st place
• Grand Prix, NPC Bikini Class A, 2nd place
• Junior Nationals, NPC Bikini Class A, 3rd place
• USA Championships, NPC Bikini Class A, 11th place
• NPC National Championships, Bikini Class A, 3rd place

2014

• Junior Nationals, NPC Bikini Class A, 4th place
• USA Championships, NPC Bikini Class A, 4th place
• North American Championships, IFBB Bikini Class A, 1st place
• Sacramento Pro, IFBB Bikini, 11th place
• Iron Games Championships, IFBB Bikini, 6th place

2015

• St. Louis Pro, IFBB Bikini, 7th place
• Toronto Pro Supershow, IFBB Bikini, 12th place
• Orange County Muscle Classic, IFBB Bikini, 11th place

2016

• Northern States, IFBB Bikini, 18th place
• Ferrigno Legacy Pro, IFBB Bikini, 12th place

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Biography

Annie is well known for her amazing figure and accomplishments as a fitness athlete. Her journey all started in 2010, when she moved out to California to pursue modeling.

After landing her first contract, things only continued to go onwards and upwards. By 2012, Annie had already hit her stride and was modeling for some of America’s top fitness brands.

Alongside her career as a model, Annie also caught the ‘lifting bug’ – becoming a fitness competitor. It wasn’t long before she made waves in this area of her career as well.

In 2014, after a lot of sacrifice and mental challenges, she won the 2014 North American Championships, entering the IFBB Pro circuit in the process.

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“Would I compete again? Probably not. Because as happy as I am to always be a bikini pro… there are just so many other exciting things to look forward to now.”

Training

Although she trains every muscle group, Annie’s main focus is on her glutes and abs. She trains these body parts two times per week.

But she doesn’t do the same exercises every time; instead, changing things up to keep her body progressing.

“I do glutes and abs twice per week, shoulders once per week, arms once per week, and back once per week.”

Annie’s Cardio Routine

Annie Parker loves to do cardio on an empty stomach. She says this is just her personal preference and doesn’t believe it has any additional benefits compared to regular cardio after a meal.

As for the type of cardio Annie does, she switches between HIIT and steady-state sessions.

“The body is very adaptable, so if you’re doing the same thing every day, your body is going to get used to that, and you’re probably going to plateau – so it’s always good to switch it up,” says Annie.

Gym Training Alternatives

Annie has a plan on having free weights and bands to have at her home or for on the go. This way, if she doesn’t make it to the gym, she can have a back up plan. As Annie says, “no excuses”.

What’s more, bodyweight workouts are an excellent way of improving her cardio and endurance. Since she doesn’t lift heavy like in the gym, she can focus more on the reps and achieving ‘the burn’ instead.

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Shoulder Workout

• Front Raises, 4 sets of 12 reps
• Side Lateral Raises (one arm at the time), 4 sets of 12 reps
• Barbell Curl into Press-Up, 4 sets of 12 reps
• Upright Rows, 4 sets of 12 reps
• Machine Shoulder Press, 4 sets of 12 reps
• Rear Delt Machine, 4 sets of 12 reps, followed by 1 arm at the time, 5 reps each
• Dumbbell Rear Delt Flys, 4 sets of 12 reps

Glute and Leg Workout

• Kettlebell Sumo Squat, super-setted with Kettlebell Curtsy Lunges, 4 sets of 15 reps
• Kettlebell Curtsy Lunges, 4 sets of 15 reps
• Split Squats, 4 sets of 15 reps
• One-Legged Cable Kickbacks, super-setted with One-Legged Cable Kickback, 4 sets of 15 reps
• One-Legged Cable Kickbacks, 4 sets of 15 reps
• Single-Leg Press, 4 sets of 15 reps
• Single Leg Deadlift, 4 sets of 15 reps
• Barbell Glute Bridge, 4 sets of 15 reps

Abs Training

Annie will incorporate some kind of abs training into her regular workouts. During these training sessions, she won’t rest for too long between sets. She’ll only rest just enough to drink some water and prepare for the next set. This type of training intensity allows her to get more done in a shorter space of time, leaving more ‘room’ free for other exercises she wants to focus on.

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Nutrition

Even though she doesn’t compete anymore, Annie still eats a very clean diet to ensure she stays at a healthy body fat percentage.

Some of the foods she might eat include sweet potatoes, oats, lean meat, avocados and other healthy sources of fat, and fruits and vegetables.

She eats unprocessed every day of the week, except Sundays where she’ll have one ‘cheat’ meal. In her words;

“I have soul-food-Sundays which means I eat whatever the hell my soul wants… for one meal… not all day. And the rest of the week, I just keep everything pretty healthy and unprocessed.”

Food Preparation

Annie leaves nothing to guesswork when it comes to her diet. “Preparation is the difference between sticking to your New Year’s fitness routine and telling yourself you’ll try again next year,” says Annie.

Due to her busy lifestyle, she doesn’t always get the chance to cook her own meals. Stocking her fridge with healthy meals and snacks in advance allows her to make better choices when cravings arise.

Progress Over Perfection

Annie says that everyone slips up with their diet from time to time, which is completely normal. As a nutritionist, she always shares the 80/20 rule with other people.

That rule is, if she eats healthy 80 percent of the time, it’s okay to not eat healthy 20 percent of the time. The best way she’s found to measure this rule is to have one or two cheat meals a week. “Not cheat days, but cheat meals,” as Annie likes to emphasize.

Annie Parker Supplements

Athletes like Annie often take BCAAs and whey protein powders. These supplements replenish the muscles and allow her to train harder for longer.

However, in terms of general health supplements, these might include anything from fish oils to multivitamins and joint support complex.

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What we can learn from Annie Parker

Annie was bitten by the lifting bug after moving to California where she initially planned to pursue modeling.

However, her love for fitness competitions had led her on a slightly different path – one that would see her become an IFBB Pro and a nutritionist.

Through her passion, hard work, and dedication, she’s helped many people realize the importance of living a lifestyle that fulfills you to your core. For her, that’s staying active, training hard, and improving in every aspect of her life year after year.

Annie Parker has also shown us that you can eat healthily while enjoying a relaxed and awesome lifestyle. She doesn’t restrict herself to the extreme with her diet, but also knows when to say ‘enough is enough’.

If this has taught us anything, it’s that balance is key to achieving a healthy and sustainable physique.