Category in which you compete: Bikini
Date of birth: July 7th, 1989 (Yes, I am a cancer! Loyal and caring BUT I’m not super emotional )
Hometown: I was a Military Brat born in Landstuhl, Germany. I moved to FL, MD and then VA at the age of 12. So, technically I don’t really have a “hometown,” however I guess I will claim Virginia since I’ve been here for over half of my life. I also have semi-lived in Spain (if you count the many summers spent there) because my mother and all of her family live there. I am fluent in Spanish as well.
Career: Currently, I am a full-time cardiac technician at a cardiology office in Northern VA. I also do personal training at a nearby Gold’s Gym. On the side, I do fitness writing and modeling as well.
Competition history:
-2013 NPC Max Muscle VA Classic (Woodbridge VA) Bikini Class B: 4th
-2013 NPC Team Universe (NJ) Bikini Class D: 11th
-2014 NPC Baltimore Gladiator Classic (Baltimore MD) Bikini Class C: 14th
-2014 NPC Max Muscle VA Classic (Woodbridge VA) Bikini Class C: 3rd
-2014 NPC VA Grand Prix (Norfolk VA) Bikini Class B: 1st & Best Overall Presentation
Most recent competition: 2014 NPC Team Universe Championships!
What do you feel is the WORST part of contest prep? Honestly, prepping for a competition is bitter sweet. On one hand: the diet, high amount of water intake daily, intense workouts and the sacrifice socially can be exhausting, frustrating, and sometimes make you think “why am I even doing this again?” You see everyone around you indulging in good food while you eat your clean, pre-planned meals, or out on a Friday night while you are in the gym working legs. On the other hand, I wouldn’t trade this experience and this journey for anything. The life lessons and what you discover about yourself is amazing. You learn self-discipline, perseverance, and hard work ethic. Even more importantly, my journey to that stage has helped inspire many other individuals, some of which I don’t even know personally. That to me is priceless. So, while contest prep is VERY difficult both mentally and physically, and is definitely NOT a lifestyle meant for everyone, I have absolutely NO regrets with my decision to choose this path.
Would you please tell us a little about your workout schedule? My workouts change depending on which part of the season I am in. If I am in season or in the off-season changes my workouts. But in general, I lift 5 days a week and do cardio 4-5 days a week (most being HIIT). Cardio decreases in the off-season, and lifting becomes more intense. My muscle part focus changes as well, depending on what needs improvements and what the judge’s feedback is after each show. Right now for example, I am doing more glutes/hamstrings/calves with two days allocated to these muscles, and less back/shoulder (even though this pains me because I LOVE delt exercises!).This however was different from the beginning of my contest prep this year. Again, it differs depending on how my body is responding. My workouts were completely different last season than this season. Keep in mind your workouts will differ depending on your specific goals AND your physique changes as you dive into the bodybuilding world. There is no special formula or one correct plan. My advice to anyone starting out, especially if you train yourself like me (I plan out my own workouts), is to record your regimens to keep track of progress both during season AND offseason, and do what makes sense for your personal self! Knowledge is power: do your RESEARCH. Look up workout plans on reputable sites and from trusted sources.
If you had to lose one of your 5 senses, which one would you prefer to lose and why?
Hmm, this is a hard one. I’d rather have all of my senses fully functioning HA! But if I HAD to choose I would probably have to go with sound. Losing eyesight is a definite NEGATIVE (I need to be able to SEE all of the beautiful things that exist), and can you imagine the world without taste/smell (these go hand in hand)?! A total NIGHTMARE for a foodie such as me! Not being able to hear people whine & complain and other negativity might not be so bad. Does this mean I can substitute my 6th sense in?
If you could change one thing about this sport what would it be?
This is a hard question to ask someone who is in LOVE with bodybuilding. The only thing I can think of is possibly having more support groups to unite us competitors. I feel as though we all go through a LOT of similar experiences and hardships. Why not come together and discuss any issues and come up with solutions? Especially when it comes to dieting and the grueling process of contest prep. While family and friends are VERY supportive, having other people around you that understand and actually been through the journey would go a long way.
If you had a time capsule what would you put inside it and why?
My little brother…JUST KIDDING :) Honestly, I don’t have any regrets in life and so wouldn’t want to go back in time to change a thing. There are no such things as “mistakes.” Every decision is a learning experience. But, it would be really cool to travel to a different decade. I am curious to see what the future looks like. Is it really all robots, teleporting, and high-tech gadgets? I wonder what human interaction will be in one hundred years. Only time will tell…
What is your favorite vacation spot?
Honestly, any place where I can be free, not have to think or do ANY work sounds amazing. Whether it’s the beaches of Hawaii, the top of a mountain with a breathtaking view, or just a few hours outside laying in the sun, it doesn’t matter. You know a few weeks ago when I felt overwhelmed, for a full weekend I shut off all of my social media pages on my phone, logged out of my email, turned off the TV, and just lived in the moment. It was SUCH a stress reliever and breath of fresh air! You all should try this sometime, even if it’s for a day. You’d be surprised how therapeutic this can be.
What advice do you have for women who would like to get involved in and compete in the sport of bodybuilding?
The first thing I ask EVERY woman I meet or know that expresses their interest in bodybuilding is: “Are you SURE this is something you want to do?” Not to discourage anyone, but to just make sure they are fully prepared for a complete change in their lifestyle and their thinking patterns. I will admit my life is not the same. My mentality is completely different. How I view food, workouts, etc. I treat being in shape and fit as my job. Time management and planning are ESSENTIAL. Without organization, dedication and sacrifice, bodybuilding is not possible, bottom line. Just to reiterate: it IS a LIFESTYLE. If an individual just wants to shed some extra weight, I wouldn’t necessarily encourage competing. However, if it is something they are 100% sure they want to do, I support the decision fully and would offer as much insight and advice that is within my scope and knowledge. My advice is to make SURE you find a good reputable coach (if you go that route), someone you can trust and has your best interest at heart. If not, make sure to do your research before diving into contest preparation to avoid any health consequences. Of course this sport is trial and error, but knowing the basics can save you from any negative outcomes. Also, this sport is subjective so you HAVE to have tough skin. We ARE getting judged on how we look, our physique, and being compared to others. It’s important to take the constructive criticism and try to improve for future success.
What is a day-in-the-life of Sofia Rodriguez like?
Never a dull moment that’s for sure LOL! Anyone that knows me well will tell you I'm ALWAYS up to something or have some new idea or plan in motion. I can’t help it; my mind is an endless road & bottomless pit! I promise you there IS purpose behind my randomness though! I am SUPER detail-oriented and very analytical, can you tell? I'm the ultimate nerd, a FIT Nerd. Besides my goofiness and "organized chaos," I’m actually really concise and my day is planned to a T. You HAVE to be if you're a competitor! "Fail to plan then plan to fail." I work a full time job Mon-Fri, train clients before and after work, and train myself somewhere in my day. Basically it’s constantly nonstop on the go, BUSY. During competition season, I also leave time for posing practice. Oh yeah and I eat a lot. But that's all planned too. Sleep? Yeah I guess I do some of that too, but not much.
Favorite Motivational Quote:
Oh man, I have TOO many favorites. Can I name a few? These really are just the tip of the iceberg!
I really like this question in general. One thing I LOVE to do is motivate and put motivational posts up both for fitness and non-fitness purposes. That’s my specialty or my cup of tea. I believe the key to success is not only physical ability but also mental willpower. That is why we NEED motivation, to push us that last 10% to the finish line.
In closing, who would you like to give a shout out to?
First and foremost, I thank God for allowing so many blessings in my life and granting me the strength to get through my struggles. Without my family, friends and other loved ones, I wouldn't be where I am today. They are constantly encouraging, giving me love, and back up my decisions NO matter what. And a BIG thank you to all of my supporters and fans, some of which I do not even know! The constant praise and support keeps me motivated to push ahead and do what I do each and every day! My motto: Dream BIG!
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