Few athletes have won more trophies in the last two years than Zulmira Woodrow.

Zulmira, who has been awarded her IFBB Elite Pro card, is a two-time and reigning British champion in masters bikini fitness. She also placed third in her height class last year in Nottingham.

Her outstanding symmetry and proportion, along with her elegant posing, have also helped her to record a string of outstanding international results at the Arnold Classic Europe and the European Championships in both the masters and open classes.

The top three in masters bikini fitness at last year's British Championships line up for photos. PHOTO: Christopher Bailey 

The top three in masters bikini fitness at last year's British Championships line up for photos. PHOTO: Christopher Bailey 


Zulmira Woodrow
AGE: 40
HEIGHT: 158cm / 5 ft 2
CONTEST WEIGHT: 48 kg / 106 kg
BEST CONTEST RESULT: 2 x British champion in masters bikini fitness
AMBITION: To win an Elite Pro show
SPONSOR: Scitec Nutrition

What was it like to become a British champion?
The first time was an amazing feeling and something I never would have expected to achieve in my wildest dreams. I was on a high for weeks. The second time I felt pressured to retain my title so to win again was absolutely fantastic. I worked harder the second year so it felt good knowing my hard work paid off.

What are your plans for 2018?
To compete in an international show in the IFBB Elite Pro league.

How often do you train?
I currently train 4-5 times a week.

As a masters competitor, do you think you’ll be competitive in the pro league?
My competitive record so far has been good, having always placed in the top three in the UK or the top six internationally so I hope to continue this in the pro league.

What do you find most difficult about being a competitor?
The constant consistency in everything you do is the most difficult thing to maintain.

If you could only do once exercise for each body part what would it be?
Shoulders - lateral raise
Back - lat pulldown
Chest - chest press
Biceps - barbell biceps curl
Triceps - Rope cable pushdown
Legs - leg press
Glutes - hip thrust

What supplement can’t you live without?
I always drink my Scitec BCAA while training.

How difficult is posing in bikini fitness?
People think bikini fitness posing is easy until they try it and realise it’s more difficult than it looks. Posing is really hard work, especially when you're depleted, dehydrated and posing under hot stage lights. My advice to anyone starting out posing is it should feel uncomfortable to start with. Persevere and see what looks good for your body shape. The more you practice, the more comfortable and confident you will feel.

What do you eat in a typical day when dieting?
When I start to diet and lean down for a show my calories usually start at around 1,400 and drop to around 1,100 closer to the show. Typical daily foods would be white fish, rice, chicken, salad, oats, lots of vegetables and healthy fat options including avocado, almonds or peanut butter.

Favourite form of cardio
I find the StairMaster is great for leaning the legs.

Advice to newcomers
Focus only on yourself and don’t compare yourself to other people. Set your own realistic goals and if you're consistent with your diet and training you will slowly but surely reach your goal. If being accountable to someone else helps then find a good reputable coach who can guide and support you through the process.