What I Did To Get In Shape For The Miss New York USA Pageant

Winning the title of Miss USA, and Miss Universe had always been a dream of mine, but was something I never really thought I could achieve. I’d convinced myself that a position so meaningful, just wasn’t possible for a girl like me. When we have goals bigger than our reach, we somehow find a way of shutting them down before ever actually trying. After years of putting myself down, and convincing myself that I didn’t have what it took, I decided to try.

Growing up I was very active, I cheered when I was younger, danced for both my middle school and high school drill/dance teams, and also went on to dance for a hip-hop dance team in college. So I’ve always loved being active, and after I stopped dancing I still enjoyed finding new ways to stay fit. I’ve tried yoga, pliates, running, work out classes, rock climbing, you name it. But I saw the best results with weight training.

My older brother’s always been the person I turn to for workout advice. He’s my unofficial trainer and knows literally everything and anything you need to know about fitness. (He went to school for it, so I think he knows a thing or two) When I found out about the pageant, he came up with the miracle workout regimen to whip me in shape.

I had to make massive adjustments to my diet in order to obtain the results I wanted, so I made the decision to become Vegan. A great trainer will tell you that it all starts in the kitchen, and it’s true. With the change in my diet, proper sleeping patterns, and drinking enough water, the icing on the cake was my workout regimen.

Once I combined being vegan with the workout my brother made, I started to see results, and by the time pageant weekend rolled around, I was confident in my body. So whether you have a huge event to get ready for, or just want to get in better shape, this workout regimen and a proper well balanced diet will deliver success! Everybody reacts differently to certain workouts, so make sure to adjust to the needs of your body.

Weight Training

I did various weight training workouts you’ll find listed below 3x a week reserving other days for Cardio and Rest days. You alternate the weight workouts by Day A and Day B.


Cardio and Targeted Workouts

My brother pushed me to do jump rope cardio sessions, where I’d jump rope on high intensity for 15 minutes, then do the elliptical/bike for 15 minutes. After this I’d do targeted workouts geared towards my waist, abs and butt. I did these workouts on my combined with my cardio 2x a week. To switch it up instead of jumping rope I’d do a HIT Cardio Workout. You can do whatever cardio you’d like for up to 30 minutes.

Rest Days/Yoga

I did yoga 2x a week to de-stress and rest/recover my muscles, from all the heavy weights and create better posture while elongating my body. I did this yoga video from Tara Stiles and have been doing her videos for years!


The Workout Regimen

Lower Body Squat Variations 

  • Squat
  • Overhead Squat
  • Split Squat
  • Front Squat

Lower Body Accessory 

  • Walking/Side Lunges
  • Romanian Deadlift
  • Step Ups
  • Good Mornings

Upper Body Pull 

  • Chin/Pull Ups
  • Barbell/Dumbbell Rows
  • Seated Rows
  • Lat Pulldowns

Upper Body Push 

  • Push Ups
  • Barbell/Dumbbell Overhead Press
  • Barbell/Dumbbell Bench Press
  • Dips

Day A

Lower Body Squat Variation 5 sets 4-6 reps

Upper Body Push 3 sets 8-12 reps

Lower Body Accessory 2 sets 10-15 reps

Upper Body Pull 3 sets 8-12 reps

Day B

Lower Body Squat Variation 4 sets 5-8

Upper Body Pull 3 sets 8-12 reps

Lower Body Accessory 2 sets 10-15 reps

Upper Body Push 3 sets 8-12 reps

**Weights should be as heavy as possible while maintaining good form. Rest between sets as long as is needed. Alternate days A and B. Increase weights once a week if possible. Choose reps based on how you feel that day.** Program should be run for 3-6months. 

3 thoughts on “What I Did To Get In Shape For The Miss New York USA Pageant

  1. You are beautiful, and I love your blog. Thanks for being such an inspiration to me. I love weight training too, it has really changed my life. Never thought about being vegan tho…although I won’t cancel it out. You look awesome, keep doing you girl. Mua

    Liked by 1 person

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