Competition - OR - Lifestyle
Coach Stephanie Sequeira, IFBB Pro
I started my bodybuilding career in spring 2014 my last semester of college at the University of Florida. I completed my master's degree in psychology in 2016. While in this program, I got my Pro Bodybuilding card in November 2015 at NPC Nationals in Miami, FL where I won my class.
Since then I have competed in many shows across the country and even traveled internationally to Colombia and I competed in Vancouver, CA.
I love to give individualized attention to all my clients and my goal is see you achieve your fitness goals in a sustainable way and learn valuable skills. Let us make everyday a little bit easier to achieve and maintain your results.
I do this by learning about you and your goals and then tailoring my coaching to educate you in the areas most helpful to your success.
Competition vs Lifestyle Fitness Coaching
Which is the BEST one for me?
There is no right or wrong answer. It is whatever you may be interested in.
If you are not sure you want to compete, but maybe down the line after you had some solid progress, that's totally fine.
I have a 1-on-1 Consultation with all potential clients. We get to know each other and find out the best way we can work together toward your goals.
All you have to do is send in an application.Do your best to fill out all the questions in detail. I've got you from there.
Fully customized training plan, designed to get your unique body to build the structure needed to place in competition.
The fastest way to reach results is to monitor the foods you intake. These should be chosen to fuel your body, and macronutrients calculated to meet your goals
Cardio is important for getting the leanness and conditioning needed to show off your physique on stage. It will be custom tailored to your needs.
Prep + Posing
Prep isn't quite the same as a regular fitness plan. You have to also focus on your posing routine, suit, and overall stage presence. AND it takes a lot more hands on guidance from us as the show gets closer.
Weight Lifting Regimen
We compare your physique to that of the winning pros, and what's expected for your division. This is different from Lifestyle coaching, in that you don't pick your desired physique goals, we work together to get you to match the winning look! Fully detailed training protocol based on your physiques needs. We will sit down and analyze your physique from top to bottom to make sure we build the perfect training protocol to achieve the winning physique. Everyone’s programs are individually tailored to fit their needs. For example, if you lack upper body development and your quads are overpowering, we want to make sure that we create a program that is going to help us build the upper body and bring down your quads to create an ideal balanced look for the stage.
Diet & Supplement Regimen
This is also geared towards the competition stage. Based on our discussed timeline, we will aim to bring you in full, lean, and confident. Comprehensive and complete personalized nutritional regimen. Based on your stats, individual needs, and competition deadlines, we calculate your macros and calories. You will have the option to follow a constructed meal plan or a flexible dieting option based on your macros.
Not all cardio will give you the same results! Part of the goals that we are wanting to reach. One person’s amount and type of cardio will not be the same as somebody else’s. The function of the cardio will be to keep you healthy and manage your weightloss. My philosophy is to keep your food as high and your cardio as low as possible to be able to have the best results. Through the process your health and metabolism is the most important and we will strive to accomplish everything in the best way possible.
All Competitors have our phone number and email, for anytime text/calls to get the answers they need regarding their training and nutrition.
All Competitors are required to check-in Weekly. Not only do we provide check-ins with us, but they are a required aspect to our coaching. This keeps us all accountable and on track to meet your competition goals.
We are giving all competitors access to our site, with special competition guide, and we also walk you through all the important steps throughout the process. - Picking out your Suit - Selecting the best show date for you - Getting the best tan (and why it's so important) - Jewelry, makeup, heels (for the ladies)
Peak Week Support
Peak Week - and the week or so before, is a critical time for the competitor. It takes some extra work from us to keep on top of you almost daily to monitor any minute changes and really dial you in to peak on show day.
It's your Show Day! We get up early just for you! You don't go through this alone. If we can't make your show due to distance or other obligations, we WILL be sure to be available and attentive via phone throughout the show for any quick, needed adjustments and questions.
What is it like working with The Ab Chick?
Stephanie is very goal oriented. She believes in brining you to the stage to win. All her efforts will be aligned to meet that goal for each and every client. She understands that not every competitor in the NPC steps on stage to go PRO in the IFBB, but she still gives you that same attention to detail.
When you join Team Ab Chick, you are joining HER TEAM, which means she has a lot of personal interest in seeing you succeed in your goals.
How is it getting in contact with Steph?
All clients will get access to her cell via phone and text, in addition to her coaching email address.
This is to allow for quick questions to be answered, and stay in regular communication.
I am HERE for YOU!
Check-ins? Are they necessary?
Weekly check-ins are so important! Let me tell you!
I’ve had a couple different coaches myself. And I’ve taken some of the best elements from each of them.
You don’t want just text communication once a week. You want text anytime, plus weekly phone call check-ins like Steph provides. These allow you to stay 100% on the same page, build trust, and reduce the number of days/weeks with stalled progress and be able to break through those plateaus!
Do I really talk to THE Ab Chick
Yes, lol. You really talk to me every week at check-ins on the phone, AND you can text me any time!
Vegans and Special Diets
I have a lot of experience working with vegans, vegetarians, pescatarians, etc.
If you have personal, religious, medical, or allergy concerns, I will 100% still work with you!
Will I know exactly what to eat?
Yes, I will provide you with:
- Your own, personalized, macros for flexible dieting
- A personalized meal plan that you can simply follow, without worry, to get your results.
These are Updated As-Needed, but we discuss that on a weekly basis.
Off season this may not change frequently, but deep into prep it could change every week.
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Steph is awesome! I have come in better and better every show. And I'm pumped to go to her wedding! Let's get that Pro Card!
Stephanie's coaching services have really helped me with my first bikini competition prep. She is very responsive and answers the many questions I have. She even takes time to meet with her clients on Skype for 30-40 mins at a time to practice posing and just talk, it's super helpful! Her workouts are killer but crazy fun to do, and I feel I've already made a lot of progress in the short time I've been working with her.
"I started training with my coach, Stephanie Sequeira, in April 2016. My goal was to compete in a NPC bikini competition. I had very little information on the sport, I only knew about the glamourous after stage shots that tend to flood Instagram. But like most, I was captivated by their shiny bikinis, makeup, and abs! From the beginning “Coach Steph” (her official name saved in my contact list), was super informative and more importantly MOTIVATING. She was just a text message away for 16 whole weeks, my “day one” if you will. From helping me with the right foods and training to bikini shopping and posing, and the occasional motivator when I wasn’t getting it from myself. After 16 long weeks of weights, cardio, repeat and a peak week that seemed to last longer than 7 days, I stepped on stage a completely different human. I felt confident after hearing how Coach Stephanie was so pleased with the way I looked, not only on show day, but every check-in leading to the big day! I couldn’t be any more proud to be a part of Team Ab Chick, they helped me reach my goal of entering my first bikini show and now I’m hooked! My next show is in December 2016 and I know Stephanie and Team Ab Chick will be just as awesome with helping me bring the best package as I can possibly bring!"
All throughout high school I was very active in sports. When I got to college, weight lifting became a passion of mine. For about two years, I did my own thing in regards to my fitness and nutrition. Unfortunately, I eventually felt as if I hit a plateau. I wanted to bring my fitness to the next level, so I considered competing in a bikini competition. This is around the time I came across Stephanie, my current coach. I talked to her about competitions, still being really "iffy" about the thought of me on stage. I never felt as if I could look like those competitors. Eventually, I began my first prep! It was a long and tough 15 weeks of show prep, but I LOVED every second of it. With Team Ab Chick, I was able to achieve an even better package than I ever imagined possible for myself. I was able to discipline myself, as well as find new limitations and push past them. I ended up bringing home fourth place in my very first show. Now, I can't wait to do it all over again! "
I started training with Stephanie September 2022. My goal was to lose weight but also tone up. I am not able to go to a gym near me. I am actually working out from home. I told her all the equipment I have and she works with me. Her workouts are a killer even working from home. I don’t have to think about what I am going to eat for the week, she gives me exactly what to eat every day but also incorporates food I like. I eat a peanut butter and jelly sandwich before working out. I have done macros before but my coach was very strict and it made me want to indulge. But with Stephanie, I never have that problem. She answers all the questions I need. You can send her videos to make sure you are doing your form correctly. She will come back with a video and tell you what you are doing incorrect. She is by far my FAVORITE coach. She is such an amazing person and I’m grateful that I get to work with her.
Ok. Where do I begin.
I talked to Stephanie about my goals and she stated it how she could help me and I made the decision that I wanted her in my corner. Oh boy. I’m so grateful I did. she became my coach and kept me on track. One of the things that attracted me to her the most was her energy! Gosh! I needed someone like that! I was stuck in the weird cloud of trying to get things started but like a broken car I never really got things going. Of course it hasn’t been perfect, I’m a tired/overstimulated mom that needed to dedicate some time to her self. Stephanie helped me to do it with my husband’s support of course. She helped to reestablish the habit of going to the gym regardless of “wanting”. Helped me fuel my body according to my goals and gave me an overall understanding of my nutrition that I didn’t have before. it wasn’t a straight line but Stephanie made sure I stayed on track thru the holidays, kids being sick, mamma getting sick, sports and life in general! Forever grateful to have met this lady!