Team Evogen welcomes Alicia Coates, esteemed Pro Figure Competitor, model and social influencer from Phoenix, Arizona. Alicia became an IFBB Pro at her first Jr. National show in 2013, and proceeded to win two more Pro shows following her Pro Debut in 2014. Needless to say, she’s been killing it ever since.

Long before her successful bodybuilding career, Alicia had been an active individual her whole life. She participated on her school’s sports teams, playing soccer, basketball, and running track and field, but it wasn’t until her junior year that she first began strength training.

Alicia initially became interested in competing after reading an article featuring local IFBB Pro Felicia Romero. She decided to make a phone call to inquire about training with her, and the rest is history.

Alicia has been a certified personal trainer since 2007, but after having built her career as a Pro Figure Competitor, she’s also involved in teaching local boot camps, offers online training and has designed a line of fitness eBooks.

Having just returned from a shoot with Team Evogen at The Fit Expo Los Angeles, Alicia Stay is excited to begin competing again and to continue to grow with our crew of Athletes. Stay tuned for Alicia’s transformation updates as Evogen ramps up her training for her next competition.

Q. When did you start working out?

A. I started strength training my Jr. year of high school. I have been an active individual my whole life; playing soccer, basketball and running track & field.

Q. How did you get interested in competing?

A. I initially started my social media to connect with magazines, with hopes of becoming a cover model. After reading an article featuring, local IFBB Pro Felicia Romero, I made a simple phone call to train with her and the rest is history.

Q. What do you do for a living?

A. I have been a certified Personal Trainer since 2007. I am involved in teaching local boot camps, offering online training and I also design eBooks. Aside from fitness, I have worked on/off for my family’s landscaping business since I was a teenager. I can tell you the name and care for almost any plant. I love landscape and gardening (nerd moment)!

Q. What are your favorite exercises?

A. Bicep Curls

Q. What is your favorite body part?

A. Shoulders

Q. What was the first equipment you trained on?

A. I started training on an old, multi-system weight setup in my folk’s garage, basically a generic Bow Flex.

Q. When did you realize competing was your passion?

A. I suppose the process of prep became my passion. Hard work, dedication and sacrifice permit you to reevaluate life/friends/family and your own personal perseverance. My passion grew from hardship, and the success that soon followed.

Q. What do you do to prepare for a show/competition?

A. I begin by telling myself, “I can do this”! I create an image board to reflect upon when times are challenging. I get on track with my meal prep, training 5-6x week and posing 2-4x week until show day.

Q. How do you take advantage of the offseason?

A. I enjoy more calories and I train typically 4x/week. I keep up with my cardio and outdoor exercising, such as hiking and track workouts. I want to maintain a good base so my future preps are more valuable (muscle retention/growth/low body fat).

Q. Who is your inspiration in this sport?

A. My all time favorite Figure Pro is Davana Medina.
I placed cutouts of her magazine features all over my folks’ garage for daily motivation and inspiration!

Q. How has competing enhanced your life and how do you/will you use it to improve the life of others?

A. Competing has enhanced my life by simply exposing me to a large number of people, via social media.
I am now in touch with people who find inspiration in my work ethic, in my appearance on stage, as well as the image I uphold on social media. I pride myself on being truthful, even if it shines a “not-so-perfect” light on my life; people deserve authenticity… and that’s what I aspire to be, authentic. In turn, I hope people learn to appreciate their flaws and grow from their misfortunes; that with time they will come out on top.

Q. What advice would you give to others that want to break into competing?

A. Focus on one goal at a time. Obviously there is a bigger picture, but it can become extremely overwhelming when lumped into one goal. I made lots and lots of little goals and that is how I managed to keep my sanity and avoid becoming overwhelmed. It all comes together when you are true to yourself.

Q. What advice do you have for others interested in getting involved with a brand like Evogen?

A. I recommend living a healthy, encouraging lifestyle. Be a leader and an example to those watching; companies will observe your individuality and make you apart of their brand.

DAYBODY PART(S) TRAINED
MONDAYSHOULDERS/ABS
TUESDAYHAMSTRINGS/GLUTES
WEDNESDAYBACK/INDOOR & OUTDOOR SPRINTS
THURSDAYBICEP/TRICEP/SHOULDER PUMP
FRIDAYQUADS/CALVES
SATURDAYBACK/GLUTES
SUNDAYREST

OFF SEASON SAMPLE DIET

  • SUPPLEMENTS

    Breakfast: Evovite/Evogreens
    Pre Workout: EVP Plus/GlycoJect
    Post Workout: Cell K.E.M.
    Dinner: Evovite/IsoJect Natural

  • Meal 1

    3 egg whites OR 1/2 cup liquid whites
    1/2 scoop IsoJect Natural
    1 packet Quaker HIGH FIBER OATMEAL
    1/4 cup Smuckers sugar free syrup

  • Meal 2

    1 med apple or 1 med banana
    1 scoop IsoJect Natural
    3/4 cup Chocolate Cheerios

  • Meal 3

    1 cup white rice
    4 oz chicken or 99% ground turkey
    1 cup broccoli
    4 tbsp Teriyaki sauce

  • Meal 4

    1 med apple or 1 med banana
    1 scoop IsoJect Natural
    3/4 cup Chocolate Cheerios

  • Meal 5

    1 cup white rice
    4 oz chicken or 99% ground turkey
    1 cup broccoli
    4 tbsp Teriyaki sauce

  • Snack

    1/2 cup low fat cottage cheese
    1/2 serving Yoplait Whips

PREP SEASON SAMPLE DIET

  • SUPPLEMENTS

    Breakfast: AminoJect, Evovite, Evogreens
    Pre-Workout: EVP, Carnigen, Lipocide IR
    Post Workout: Cell K.E.M.
    Dinner: Evovite, IsoJect Natural, Cell K.E.M.

  • Meal 1

    1 whole eggs plus 3 egg whites
    1 packet HIGH FIBER OATMEAL

  • Meal 2

    1 oz almonds
    3 oz chicken or 99% ground turkey
    1 cup broccoli

  • Meal 3

    1/2 cup any rice or 4 oz sweet potato
    3 oz chicken or 99% ground turkey
    1 cup broccoli

  • Meal 4

    1 oz almonds
    3 oz chicken or 99% ground turkey
    1 cup broccoli

  • Meal 5

    4 oz steak
    1 cup green beans or like veggie

  • Snack

    1/2 cup low fat cottage cheese

Birthdate: November 6, 1986
Hometown: Phoenix, Arizona
Current Residence: Tempe, Arizona
Height: 5’5’’
Weight: 134lbs.
Career Highlights:
• Became an IFBB Figure Pro at first National Show- Jr. Nationals 2013
• Won first 2 Pro shows off Pro Debut- Kentucky Muscle ’14 & Felicia Romero ‘14
• 7th Place ’14 Arnold-Figure International
• 11th Place ’14 Olympia-Figure Olympia