Gennifer Strobo

IFBB Pro Bikini Figure Competitor, Sponsored Athlete, Certified Nutritionist

Gennifer Strobo established her passion for fitness throughout her youth, becoming a physical education teacher later in her life. After a while in this job, Gennifer came to the realization that she wanted a fresh challenge.

After giving up her teaching career, Gennifer began to train in the gym on regular basis alongside her husband. Just months later, she was asked to help out at a local bodybuilding competition. Inspired by the amazing physiques of the contestants, her desire to reach the bodybuilding stage came to light from this moment onward.

Since then, she’s achieved success in numerous competitions as a bikini figure competitor – winning her IFBB Pro Card in the 2009 NPC Junior Nationals.

This is her story.

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Athlete Statistics

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Accomplishments

Career Achievements

• IFBB Pro Bikini Figure Competitor
• Sponsored Athlete
• Certified Nutritionist

Competitive History

2017

• Arnold Classic Figure – 1st place
• Arnold Classic Australia Figure – 4th place

2016

• Arnold Classic Figure – 3rd place
• Arnold Classic Australia Figure – 5th place
• Olympia Figure – 7th place

2015

• Puerto Rico Pro Figure – 1st place
• Olympia Figure – 6th place
• Arkansas Pro Figure – 1st place
• Arnold Classic Figure – 6th place
• Toronto Pro Figure – 1st place
• Arnold Classic Australia Figure – 4th place

2014

• New York Pro Figure – 2nd place
• Arnold Classic Figure – 6th place
• Toronto Pro Figure – 1st place
• Olympia Figure – 6th place

2013

• Pittsburgh Pro Figure – 1st place
• Powerhouse Pro Figure – 1st place
• Olympia Figure – 16th place
• Arnold Classic Figure – 9th place

2012

• Olympia Figure – 16th place
• Arnold Classic Figure – 9th place
• Toronto Pro Figure – 2nd place
• Tampa Pro Figure – 3rd place
• Pittsburgh Pro Figure – 2nd place
• Sheru Classic Figure – 5th place

2011

• Kentucky Muscle Pro Figure – 1st place
• Pittsburgh Pro Figure – 4th place
• Europa Battle of Champions Figure – 1st place
• Olympia Figure – 11th place
• Fort Lauderdale Cup Figure – 2nd place
• Europa Orlando Pro Figure – 3rd place
• Toronto Pro Figure – 1st place

2010

• Olympia Figure – 13th place
• Jacksonville Pro Figure – 3rd place
• Fort Lauderdale Cup Figure – 5th place
• New York Pro Figure – 6th place
• Kentucky Muscle Pro Figure – 6th place
• Pittsburgh Pro Figure – 3rd place

2009

• NPC Junior Nationals Figure – 1st place (Earned Pro Card)
• Fort Lauderdale Cup Figure – 3rd place

2008

• NPC National Bodybuilding and Figure Championships – 3rd Place
• Coastal USA Overall Figure Winner
• Panhandle Showdown Overall Figure Winner / Ms. Pensacola

2007

• Battle of Baloxi – 1st place

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Biography

Getting into Bodybuilding

Born in Florida, USA in 1976, Gennifer Strobo has maintained a healthy life ever since her youth. Later in her career, she began to teach physical education (PE), as a way of fulfilling her passion for fitness. After she taught PE for a while, Gennifer decided to give up teaching altogether, coming to the conclusion that she wanted a new challenge in her life.

After quitting her job as a teacher, Gennifer sought a way to stay as active as possible. It was at this point, she began to train in the gym with her husband. Shortly after she began to lift weights, Gennifer was asked to help out at a local bodybuilding show. She was amazed by the incredible physiques of the competitors, admiring their lean, muscular bodies.

Just weeks later, Gennifer decided to give competing a try, interested in showcasing her excellent physique on the bodybuilding stage. She began preparations for her debut competition in 2007 – the Battle of Baloxi. After she finished in 1st position in the tall class, Gennifer was instantly hooked. From then on, she committed herself to continually improve her physique.

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Gennifer Strobo in her first competition compared to how she looked in one of her later appearances on stage.

IFBB Professional Career

As a result of her hard work and dedication to self-progress, Gennifer earned her IFBB Pro Card in 2009 at the NPC Junior Nationals. Ever since this great achievement, Gennifer has truly made a name for herself in her bikini competing career.

Despite a disappointing 16th place finish in the 2013 Olympia, Gennifer ended the year on a high note, when she stormed to two successive 1st place finishes in the 2013 Pittsburgh Pro, and 2013 Powerhouse Pro.

Aiming to achieve a top 5 finish in the Olympia, Gennifer kept pushing forward. She appeared in the competition in 2014, and again in 2015. On both occasions, she finished in 6th place, which brought her a step closer to achieving her ultimate dream.

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Training

Performing Repetitions

Gennifer works her repetitions slowly, aiming to achieve maximum muscle contraction. She regularly switches between heavy loads with low repetitions, and light loads with high repetitions, which adds variety into her workouts.

Favorite Training

Gennifer says that glutes and abs are her favorite body parts. Because of this, she places emphasis on training these particular muscle groups. In terms of abs, she works them at least 3 days per week. Two days are bodyweight only, where the third day is dedicated to weighted abs exercises.

In addition, she takes part in plyometrics once per week. As Gennifer says: “I do plyometrics on Fridays, it helps to really shape my legs and glutes and gives me that extra cardiovascular boost for the weekend”.

Cardio

In preparation for any competitions, Gennifer performs cardio for 20-30 minutes, 5-6 days per week. However, in her off-season, her cardio workouts only take place 3 days per week. In spite of her regular cardio sessions, Gennifer places more focus on strength training, because of her high metabolism. In Gennifer’s own words:

“When in contest preparation I do cardio 5-6 days a week for about 20-30 minutes. I have a very high metabolism and too much cardio is not beneficial for me. My favorite cardio equipment is the Stair Climbing Machine. It also helps me to strengthen my legs which are my weakest body part. Off season cardio is very sporadic for me. I usually try to get about 3 days a week for 30 minutes in when I can”.

Gennifer’s Training Split

• Monday: Quads
• Tuesday: Shoulder, Triceps
• Wednesdays: Hamstrings
• Thursday: Back, Biceps
• Friday: Chest, Glutes
• Saturday: Rest Day
• Sunday: Rest Day

Back and Chest Workout

• Standing High Cable Rows
• One Arm Chest Supported Rows
• Chest Supported Rows
• Seated Cable Flyes
• Bent Over High Rope Pulls
• Neutral Grip Lat Pulldowns
• Incline Barbell Bench Press
• Seated High Cable Pulldowns
• Wide Pull Ups
• Close Grip Pull Ups
• Dumbbell Pullovers

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Nutrition

Low Carb Diet

Gennifer spreads her diet evenly throughout the day, eating 7-8 low carb meals with a selection of vegetables. When preparing for competitions, she varies her food choices in order to avoid falling off track with her nutrition plan. Here’s Gennifer talking about her diet:

“I eat 7-8 meals a day with lots of veggies and a small amount of carbs with each meal. Every contest prep diet has been completely different and I never get bored with what I’m eating”.

Importance of Healthy Nutrition

Gennifer states that healthy nutrition, along with paying attention to macronutrients is essential for the muscle building process. As Gennifer says:

“Make sure that there is a good amount of essential fats, complex carbs and protein in your daily diet. When any one of these is lacking, your muscle growth will suffer”.

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Idols and Influences

Gennifer greatly admires the symmetrical and sculpted physiques of her fellow bikini competitors Jenn Gates, Gina Aliotti, and Mary Lado. Their inspiration motivated Gennifer to continually improve her physique, in addition to her posing technique.

Gennifer also takes inspiration from her daughters, as she wants to set a good example for them. In Gennifer’s own words:

“I think my daughters have inspired me throughout my life. Kids seem to do that to all of us. My daughters have inspired me to strive to be my best and to push myself daily, as I want to be a good example for them. I think when my daughters see how I am able to change other women’s lives by helping them gain more self-confidence and to believe in themselves, they also gain strength. They understand how powerful and life changing this sport is and their belief in and support of me continues to energize and inspire my journey”.

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What we can learn from Gennifer Strobo

Gennifer Strobo discovered that the correct balance between everyday life and fitness is the key to being happy, which allowed her to reach her full potential in her bodybuilding career. In her own words: “I’ve learned balance. I’ve learned that balancing my competition career with my everyday life makes for a more successful and pleasant life in this sport” – Gennifer Strobo