Fitness & Bikini Model, Hope “Smallwonder” Trask

Hope “Smallwonder” Trask Interview

Hope “Smallwonder” Trask is a NPC Figure competitor, Bikini / Fitness Model, and Infinite Labs sponsored athlete. Find out how she diets and trains year round to continue pushing her level of success in the fitness industry.


Hope “Smallwonder” Trask is a NPC Figure competitor, Bikini / Fitness Model, and Infinite Labs sponsored athlete. Find out how she got started and how she diets and trains year round to continue pushing her level of success in the fitness industry.

Hope Trask

How did you get started in Fitness and training?

I started working out in 2009, right when I turned 18 years old. Throughout my years in middle and high school I was told I “skinny”, “fragile”, and having a “boy shape”. I hated it. I had no confidence in myself and wanted to do something about it, I chose to join the gym and take my health and fitness into my own hands. I wanted to have confidence; I wanted to feel sexy and strong. So I started working out to train and gain size, strength and muscle.

What are your short and long term fitness goals?

I would say my short term goals right now is to work on gaining overall size and improve my conditioning. Improve on my overall shape and figure for my 2014 competition season. Long term, become an IFBB Figure Pro.

Hope Trask

What workout routine has worked best for you?

Mon: Shoulders
Tue: heavy quads, light hamstrings.
Wed: Bi & Tri, abs
Thurs: Off.
Fri: Back, abs
Sat: Heavy hamstring Light quad
Sun: Plyos, abs

Cardio is always done at 6am on an empty stomach when I first wake up. Right now I am doing cardio about 4x a week for about 30-40mins.

What is your favorite form of cardio for cutting body fat?

I love doing my cardio right when I wake up in the morning. I have my faithful treadmill at home that I love doing HIIT intervals on. My morning fasted cardio sessions are usually about 45 mins. Since I do my cardio about 10mins after I wake up, I take my first 10 mins as a warm-up/wake up which is just a fast pace walk. Then I do 20mins of interval sprints followed by 10 mins of fast pace incline walking or slow pace lunges. Then the last 5 mins is my cool down of a moderate paced walk.

Hope Trask

Could you outline your basic daily diet?

Weather in season or in my off season, I always cycle my carbs. My protein always stays within 150g-175g, usually depending on how many meals I get into the day. My fats I have always kept fairly low, but recently have started to slowly increase them to see how my body reacts now that I am focusing on gain and adding muscle.

How do you deal with cravings for junk food, sweets and salty foods?

This year my cravings haven’t been as bad as they were last year. I have found using salt substitute is a great way to aid my salt craving and sugar… COFFEE!!! A nice iced or hot coffee with a stevia and a little sugar free coffee cream does just the trick!

What are your favorite pre and post workout meals?

I try to keep my pre workout meal fairly light as I don’t like feeling bloated and heavy during my workout. Usually my pre workout meal is 4oz of chicken and 1-2 rice cakes. My post workout meal ( In my current off season ) is either 6 egg whites or 4oz of chicken and ¼ cups of oats or half ( about 2-3oz) of sweet potato. Most people do a shake pre and or post workout but I just don’t feel “satisfied” enough off of a shake, so I always do a meal.

What supplements do you take (if any) and recommend to others?

Well I have to be honest; I am a bit bias as I do work for a supplement company. I work for Infinite Labs and truly recommend our products to most anyone as we have a wide variety to aid in any help and fitness goals.

Hope Trask

What has the biggest impact on muscle growth and recovery?

When working toward gaining muscle you have to dedicate yourself to every aspect of this goal. Sleep, training, diet, supplements… Each of these play a key role in gaining quality muscle.

What is your favorite motivating quote?

The rough is only mental. – IFBB Pro Candice Keene

Hope Trask

What newbie mistakes did you make when you first started training?

First off, I was doing way to much cardio, only because I was honestly intimidated by the weights and machines as everything in the gym was so foreign to me. Secondly, because I was trying to gain size and weight (When I first started working out I only weight about 97lbs). I was eating anything and everything in sight, which of course was mostly “bad food”… cookies, subs you name it.

Any last advice for beginners or anyone looking to get into fitness?

With dedication and persistence, you can reach beyond your health and fitness goals.

How can we get in touch with you?

Facebook: Infinite Labs Athlete Page Facebook | My Facebook Fanpage
BodySpace: View BodySpace
Twitter: @HopeSmallwonder

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