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Stephanie Buckland Interview – Ripped Fitness Model Talks To T&T!

Stephanie Buckland Interview – Ripped Fitness Model Talks To T&T!


How Did You Get Started In Health And Fitness?

Growing up in rural Southern Oregon, I didn’t have much as a kid. I was home schooled most my childhood. By the age of 15, I had four jobs and started in public high school. I was on my own.

I was always athletic, getting involved in playing soccer, running track and surfing. Being active ended up taking a toll on my body. I ate clean. Most meats my father hunted and vegetables my mother grew. Soon after graduation, I made my way to Southern California. I maintained eating the same, mostly vegetables and meats, but I didn’t realize the importance of carbs. I was extremely underweight and physically unhealthy, without knowing it.

I continued to surf and run 8-10 miles a day while I managed a small private personal training studio. I also worked at an all-organic restaurant. I was running myself down.

About three years ago, I was diagnosed with Crohn’s disease and Fibromyalgia. The doctor told me I needed to regain control of my health. I needed to eat more, gain weight, and take a handful of medication, which ultimately only made me feel worse. This is when I got into bodybuilding. Now, I no longer take medication and I feel better because of my diligence in becoming healthier. I have control over my symptoms due to Fibromyalgia and I have been able to keep Crohn’s in remission. I never imagined I could improve my quality of life so much.

What Is Your Best Accomplishment So Far?

That’s a hard question because I feel as though this year has been a continued blessing for me. I have gained over 36,000 followers on Instagram in a matter of months. The thought that I could inspire or encourage people motivates me to do my best inside and outside of the gym. Thank you to my followers!

Also, I just wrapped up doing a photo shoot and I wanted to be in the best shape. I went on a diet as if I was going to compete. Being able to be diligent with nutrition was tough, and an obstacle that I overcame. I never knew I could get my body down to 6% body-fat. I felt amazing in my own skin. I feel driven to do more and challenge myself. My followers are so positive and help me to dedicate myself to show them it is possible for anyone!

And if that wasn’t enough, I had an interview with another fitness page, which has lead me to more opportunities. I was pleasantly surprised to know that they wanted insight on what I love to do most. One of the opportunities was having the honor of working with doing a photo shoot for their manual, which will be sent out internationally.

All of these opportunities are helping me to grow my training business successfully.

Fitness Model Stephanie Buckland’s Workout Routine:

Monday: Legs

Squats (Ass to grass) 6×15-20
Leg Press (Close stance) 4×20
Smith Machine Reverse Lunge (Each leg) 3×10 Superset with Machine Squats (Ass to grass) 3×10
Barbell Hip Thrusters 4×20 Superset with Weighted Bulgarian Split Squats (Each leg) 4×12
Leg Extension 5×20 Superset with Body Weight Squats 3x Failure
Adductor 3×20


Tuesday: Shoulders

Machine Shrugs 5×20 Superset with Lateral Raises 5×15-20
Dumbbell Overhead Press 5×8-20 Superset with Cable Upright Row 5×20
Smith Machine Shrugs 3×20 Superset with Deep Lateral Raises 3×20
Incline Front Raises 4×15-20 Superset with Dumbbell Rear Delt Fly 4×15-20
Shrugs 3×15 Superst with Rear Delt Flys 3×20
Lateral Raise Machine 3x Failure Superset with Around The Worlds 3x Failure


Wednesday: Back

Lat Pulldown 5×12-20 Superset with Straight Arm Pulldown 5×20
Bent Over Barbell Row 4×12-20 Superset with Narrow Grip Dumbbell Row 4×20
Neutral Grip Lat Pulldown 3×15-20 Superset with Bent Over Cable Row 3×15
Reverse Lat Pulldown 3×15-20 Superset with Single Arm Lat Row 3×15
Assisted Pull Ups 3x Failure
Deadlifts 3×12-15


Thursday: Arms/Cardio

Alternating Dumbbell Curl 4×15-20 Superset with Rope Tricep Push Down 4×15-20
Overhead Cable Extension 3×15-20 Superset with Barbell Curl 3×12-20
Preacher Curl 3×15 Superset with Straight Bar Triceps Pushdown 3×15
Dumbbell Overhead Tricep Extension 3×20 Superset with Incline Dumbbell Curls 3×20
20 minute Stairmaster


Friday: Hamstrings/Glutes

Stiff Leg Barbell Deadlifts 6×12-20 Superset with Walking Lunges 6×30
Standing Single Leg Curl 4×15-20 Superset with Dumbbell Stiff Leg Deadlifts 4×20
Lying Leg Curl 4×12-20 Superset with Cable Stiff Leg Deadlifts 4×20
Seated Calve Raises 4×20 Superset with Jump Rope 4×1 minute
Adductor 4×20
Weighted walking Lunges 3×40 (failure)


Saturday: Chest/Cardio

Incline Dumbbell Press 4×15 Superset with Flat bench Dumbbell Fly 4×20
Dumbbell Flat Bench Press 4×15 Superset with Incline Dumbbell Fly 4×15
Decline Cable Fly 3×20 Superset with Push Ups 3x Failure
Weighted Dips 3×12-15 Superset with Dynamic Plank (Each arm) 2×20
20 minute Stairmaster


Sunday: Restart

Restart routine


It made me realize that I had to be independent, do what’s best for me, and that I couldn’t rely on others. There were times that I felt invisible to my family. This caused me to focus on school, multiple jobs, and what I wanted in my future. My mentality growing up was, “if you want something, work your butt off for it.


Stephanie Buckland’s Diet:

Meal 1: 3 Egg Whites, 1 whole Egg & 3 oz. Yam

Meal 2: 4 oz. Tilapia, 3-5 oz. Yam & Asparagus

Meal 3: Post Workout Shake: Spinach, Banana, 1 Egg, Protein Powder, Waxy Maize, BCAA, & Glutamine

Meal 4: 4 oz. Chicken Breast, Asparagus & Almonds

Meal 5: 4 oz. Tilapia, Asparagus & Almonds


See Also

Where Does Your Motivation Come From?

My parents were happy for most of my childhood, but when I was 14, the dynamic in the household changed. There was constant arguing and fighting between my parents. I kept to myself and observed everything happen.

It made me realize that I had to be independent, do what’s best for me, and that I couldn’t rely on others. There were times that I felt invisible to my family. This caused me to focus on school, multiple jobs, and what I wanted in my future. My mentality growing up was, “if you want something, work your butt off for it.

My past motivates me because I want to grow from my negative experiences and never settle for just mediocre. I am continuously, through trial and error, working to make a successful life for myself. I couldn’t be here without the encouraging words from my followers. It’s a daily reminder that helps me to push my limits. To inspire even one person, makes me know that I am fulfilling what I love to do. No matter what circumstances you come from, know that you can always reach the top.

You Have Been Diagnosed With Crohn’s Disease & Fibromyalgia. Could You Tell Us About This & How Bodybuilding & Fitness Have Helped You Control These Issues?

Crohn’s disease is inflammation in the intestines. The exact cause of Crohn’s disease is unknown. It is a condition that occurs when your body’s immune system mistakenly attacks and destroys healthy body tissue (autoimmune disorder). Your genes, family genetics, environmental factors & tendency for your body to over-react to normal bacteria in the intestines all seem to play a major role in Crohn’s disease.

Some high fiber foods as well as dairy products do affect most people with Crohn’s. I have cut out dairy, breads, and all greasy foods. I notice a huge difference when I keep to simple clean eating.

Fibromyalgia is a common syndrome in which a person has long-term, body-wide pain and tenderness in the joints, muscles, tendons, and other soft tissues. Fibromyalgia has been linked to Crohn’s as wide set pain due to the inflammation within the body. Bodybuilding & fitness have helped me keep my mind off the pain, it shows me I can push past my threshold and be stronger. With regular exercise, it slows down the heart-racing adrenaline associated with pain and stress, but it also boosts levels of natural endorphins which are pain-fighting molecules that may be responsible for the well-known “runner’s high.” These endorphins help me get through my days and help to reduce pain.

How Do You Handle Set Backs & Bad Days?

Setbacks are frequent due to Crohn’s. There are so many days when I feel defeated. Those days, I try to remember the people that are inspired and motivated by me and it gives me the extra push I need to re-focus and overcome my pain. This is has helped me to become stronger. I have to be careful because my immune system is compromised with Crohn’s, so I measure my symptoms and choose to rest or if I am able power through.

Your Abs Are Incredible! What Advice/Tips/Exercises Would You Offer Someone Who Wants Abs Like Yours?

I usually train abs every morning. I do a variety of exercises from hanging leg raises, cable crunches, floor abs, etc. Regularly, I’ll do 4 sets between 30-50 reps of cable crunches and hanging leg raises. My floor routine will consists of 4 crunches: regular, left and right side crunches, “knees to elbows” crunches, and scissor kicks to failure. If I am training for a special event such as a photo shoot, I will add 10 reps to my regular routine each week until I complete the event. (i.e. week 1: 30 reps, week 2: 40 reps, etc.)

Could You Walk Us Through Your Daily Routine & Explain How You Manage Your Time Effectively?

3:30 – Alarm Goes Off

4:15 – Get to the gym (where I also work)
Start fasted cardio on high resistance bike or stair master for 20-30 min.

4:50 – 1st meal

5:00 – Train Clients till 8am

8:30 – Eat 2nd meal prep 1st & 2nd meal for the following day make post workout shake make 5th meal (shake) for that day – clean kitchen

9:30 – Go to my local gym: lift, abs and cardio

12:30 – Drink shake on my way home

Monday and Wednesdays, go to grocery store and pick up fresh fish, meats and veggies at home, I cook chicken, variety of fish, veggies and yams prep my dinner and 4th meal

2:00 – Shower & Eat 4th meal

3:30 – Get to work & Train more clients

5:00 – 5th meal (shake) while I train clients

7:30 – Drive home. Eat dinner

9:00 – Sleep =)

On the weekends I still train myself and take care of the business aspect of my company and as an athlete.

Did You Make Any Mistakes When You First Started Out?

Of course! Who doesn’t? I was a major cardio bunny and light weight lifter. I ate clean but not enough of it!

Other Than Fitness, What Are You Interested In?

I love surfing! It’s an amazing sport and the feeling you get when you catch a wave is irreplaceable. I love being creative by painting, drawing, sculpting and crocheting. I used to be a certified diver and at one point I dove more than I worked out! Shhh 😉

For More Of Incredible Fitness Model Stephanie Buckland Please Check Out Her:

Stephanie Buckland Instagram: _st3phani3_
Stephanie Buckland Facebook:


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