Sam Baker

Samantha Baker Interview

Looking for some fitness inspiration? Get an inside look on diet and training from former NFL cheerleader and current fitness model, Samantha Baker.

Sam Baker

Nicholson Studios

Background Information

  • Name: Samantha Baker
  • Occupation: Sponsored athlete and Nationally / internationally published fitness model as well as glamour and swimsuit model.
  • NPC National Level Figure Competitor
  • Former NFL cheerleader for the New England Patriots

How did you get started in health and fitness?

I began my interest in weight training the summer going into my Freshman year of college. I would work out downstairs in the basement and use my father’s weights and machines. From that point forward I became more and more interested in it as I started to see results and my body changing. I became even more focused on it once I had completed my Professional Cheerleading career with the New England Patriots.

I wanted to stay in great shape and push myself even further with fitness so I trained harder and tried the arena of fitness modeling. Once I started to get further along in the modeling, getting published etc I decided to try competing at Figure and loved it. I have been doing both ever since!

What are your short and long term fitness goals?

My short term fitness goals are to continue with modeling and continue getting published in a number of magazines that I have on my list :)) and making a few covers would be great lol. My other short term goals would be to get my Pro card in Figure and compete on the Pro stage.

My long term fitness goals are to keep up with the nutrition and fitness so to ALWAYS maintain a healthy way of living long into the future and to lay a foundation of health for myself and my family so that we all live a very long, healthy and blessed life. I would also love to establish my name in the fitness industry enough to become more of a household, mainstream name to allow my knowledge and help to reach all levels of fitness from the beginner to the advanced, from young to old.

Sam Baker

Andrew Nicholson – Nicholson Studios Photography

What workout routine has worked best for you?

The workout routine that has worked best for me would be high intensity break down training. What I mean by this is taking a certain muscle and breaking it down by exerting it first through a heavy compound exercise and then followed by high repetitions of an isolated exercise.

For example, shoulder press followed by lateral raises. I like to train a body part a day and I switch up the days each week so not to be monotonous.

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

One of my favorite forms of cardio for cutting body fat would be HIIT training on the stairmaster or Jacob’s ladder. I also like to vary my cardio training. For example I may do HIIT on the pieces I mentioned previously or I may jump on the elliptical or treadmill.

I also may change it up altogether and do boxing or mitt work for my cardio training. The best form, I believe, is whatever the HARDEST challenge is for you at that particular day and time. For me, variation is key.

Samantha Baker

Nicholson Studios

Could you outline your basic daily diet?

At this stage in the game I don’t need to build any more muscle so my goal is always about maintenance and/or leaning out a bit.

My daily diet consists of eating healthy amounts of proteins, carbs and green vegetables to fit within my daily macro intake for a particular day (depending on what it is I am at that time getting prepped for, i.e. shoot, show or just life). I limit the amount of sugar, dairy and processed foods that I take in and always drink as much water as humanly possible ;))).

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

I allow myself to have junk food, sweets and salty foods. It is all about moderation. Of course I don’t have them every day or even every time I want to but I allow myself to have them at certain times. One day or one time of eating these “bad” foods is not going to turn all that you have worked for into bad, and fat, etc.

In fact, it is very good for your body to experience all of these at certain points. It is the same thinking as eating one day of good is not going to make you lose the weight you want or put you into great shape when you eat bad for all the other ones.

Samantha Baker

What are your favorite pre and post workout meals?

I don’t really have a favorite pre and post workout meal. My meals are pretty much the same but pre and post workout the amounts of carbs will vary. Usually my post-workout meal is a whey protein shake with sugar and carbs (i.e. fruit, carb powder added in).

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

The supplements that I use right now are whey protein and I take a multivitamin, along with Vitamin C, E, Fish Oils and Biotin.

I also like to use a Caffeine and L-Arginine combo pre-workout to increase oxygenated blood flow (pump). When you train at an intense level your muscles are in need of extra oxygen. This combo allows me just that and lets me get those last few reps in. Also with the L-Arginine being in my system, when it’s time for my post-workout shake, the protein has the ability to be delivered to the muscles at a faster rate.

What has the biggest impact on muscle growth and recovery?

The biggest impact on muscle growth and recovery, I believe, is a combination of sleep, proper nutrition and training along with wise supplement choices.

I also believe that your state of mind plays a huge role in muscle growth and recovery. Stress is one of the WORST factors that can limit a person’s muscle growth , recovery and even every day functioning. You need to allow yourself to be in a great mental state and your body will follow.

Samantha Baker

Satio Photography

What is your favorite motivating quote?

“To be able at any moment to sacrifice what you are for what you will become.”

This is a quote by Eric Thomas, an amazing motivational speaker. I recommend anyone listen to his “Secrets to Success.”

Looking back, what newbie mistakes did you make when you first started training?

One of my biggest mistakes was listening to everyone else and doubting myself and my own abilities to train myself. And I didn’t realize the importance of water! Lol…it took me FOREVER to finally drink enough water.

Samantha Baker

Satio Photography

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

Find what it is that appeals to YOU about fitness and stay with that, not what EVERYONE else finds appealing. If you stay with what YOU want and what YOU love to do it will always keep it fresh and interesting. And don’t be afraid to TRY. No matter what it is, always never know the outcome unless you do.

Where can we learn more about you and get more updates?

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  • the truth

    when does 1 season make a career?