Who is Alicia Coates?
Alicia Coates has always loved working out and being active, whether she was a punk rock skater girl or a high school track and field athlete.
However, Alicia found her passion and went on to become one of the fastest-rising IFBB pros in the business after suffering injuries from her time competing in track and field and growing dissatisfied with college life working in bars.
Short Career of Alicia Coates
Alicia Coates took two years to psychologically prepare for her first figure competition before winning her first IFBB pro competition just seven months later.
As a result of her swift ascent and intense training in both mental and physical areas, Alicia has earned a reputation as one of the best female competitors ever. Here is her story:
Body Measurements of Alicia Coates
| Full Name: | Alicia Marie Coats |
| YEAR OF BIRTH: | 1986 |
| ERA: | 2010 |
| PROFESSION: | Figure competitor, personal trainer, bodybuilder, and fashion model |
| NATIONALITY: | American |
| WEIGHT: | 135 – 145lbs (61.2 – 65.8kg) |
| HEIGHT: | 5’5″ (165cm) |
Accomplishments
Credentials
- Arizona State University- Phoenix, AZ
- Bachelor of Science in Exercise Science
- National Academy of Sports Medicine (NASM)
- Certified Fitness Nutrition Specialist, 2012
- Glendale Community College- Glendale, AZ
- Associates of General Studies, 2008 – Graduated with Honors, Phi Theta Kappa
- Associates of Arts, 2008 – Graduated with Honors, Phi Theta Kappa
- Certificate of Completion, Personal Trainer, 2007
Competition Career
- IFBB Figure Pro Competitor
- OptimizeU Co-Owner/Strength Coach – AliciaCoates.com
- FMG Managed Athlete
- MyOatmeal Sponsored Athlete
- LiveFit Apparel Sponsored Athlete
- Liquid Sun Rayz Sponsored Athlete
Competition History
- 2012’ Phoenix Europa Hi-Health Model Search 1st
- 2012′ NPC Western Regional – Bikini D 1st
- 2013′ NPC Natural Western Open – Figure D 3rd
- 2013′ NPC Jr. Nationals – Figure D 1st (Pro Card Win)
- 2013′ IFBB Kentucky Muscle Pro 1st
- 2013′ IFBB Felicia Romero Pro Figure Classic 1st
- 2014’ IFBB Arnold Figure International 7th
Biography of Alicia Coates
Fitness Model From Skateboarder
When Alicia Coates was a young teenager in high school, she looked very different from how she currently appears in her competitions and picture shoots.
She loved heavy metal music and skating a lot, and she still does. Alicia Coates acknowledges that she was a little bit of a tomboy because she kept her hair spiked up and wore loose clothing.
She continues to ride her favorite skateboards in photo shoots nowadays.
Alicia frequently received reprimands from her mother for frequenting the skate park, which was very well-liked in her Arizona neighborhood.
She once had such severe injuries from skateboarding that when she went to the doctor, they mistook her for a victim of a car accident.
Her mother forbade her from going skateboarding with her boys, who were also getting into trouble and breaking legs, precisely for this reason.
Athletic Events
Alicia suffered an injury elsewhere as well; in high school, she competed in short-distance track and field. Alicia always seems to sustain injuries along the way, one after another.
Alicia made the leap to fitness, personal training, and professional competition easily because she had studied athletics in high school and college.
At this point, she decided to seriously pursue fitness modeling in the style of bikini modeling.
When Alicia grew bored of working in bars and suffering constant injuries from her demanding track and field competitions, she quickly came to a choice that would alter the course of her life for good.
“As I worked for my associate’s degree, I joined my college’s personal training program.
Since I was becoming sick of working in pubs and restaurants while in college, I genuinely wanted to have an enjoyable career. I was sidetracked by the long hours and late nights.
Inspired By Felicia Romero
When reading a magazine she bought in 2010, Felicia Romero was the one who initially motivated Alicia. She was inspired by Felicia’s good looks and the effort required to compete.
This is what inspired Alicia to take up the professional competition. Romero resided close to Alicia, according to an internet search of Romero.
She spoke with her trainer over the phone at Romeros Gym. The moment the trainer agreed to assist Alicia in getting ready for her first competition, everything changed.
She Got Her Pro Card
Soon after, Alicia began working extremely hard in preparation for the Phoenix Europa Hi-Health Model Search in 2012, where she won first place.
Alicia put in a lot of effort, but she first lacked confidence in herself; as a result, she canceled three shows before agreeing to the fourth.
Alicia needed two years to prepare both physically and psychologically for the stage. The effort paid off in the end. In 2012, Alicia eventually won the tournament.
Even yet, this was insignificant in light of what she was about to accomplish just 7 months later.
Only seven months after her first modeling contest, Alicia went on to win the IFBB Kentucky Muscle Pro contest and get her Pro card.
This only serves to highlight how extremely hard she worked to add more muscle in such a short amount of time.
She may have been able to concentrate and fit in all of that difficult work in the seven months leading up to the event because of the two years of mental preparation.
Advertising And Sponsorships
She continued to grow stronger and participated in IFBB contests for an additional two years.
Alicia is currently a model and a sponsor for one of the most well-known fitness companies in the world. All of this can be attributed to her drive for success and competitive temperament.
As you can see, Alicia has always been obsessed with fitness; from skating to personal training, she was destined for greatness.
Alicia now works as a personal trainer and coach for a wide range of clients who want to be in shape as well as other competitors.
“Stop building your body for a show, a trophy or popularity, build your body for you, your health and your satisfaction.”
“I am in the gym lifting 6 days and hitting light cardio 7 days. I spend anywhere from 20 minutes to 2 hours in the gym depending on the body part and the type of cardio I am hitting that day.”
Training of Alicia Coates
Numerous videos of Alicia exercising are available online, particularly on her social media accounts where she frequently publishes them. In terms of her weekly training schedule, Alicia likes to use a complete body split each day.
By doing this, she may exercise every muscle group every day of the week and recover in time for the following session, which begins on Monday.
“I don’t alter my training methodology much between the off-season and the pre-contest period. Cardio exercises fluctuate, but I maintain this way of living every day of the year.
Alicia is aware of how difficult it is to prepare physically and emotionally for a tournament. She needed two years to prepare herself for the stage.
She follows her strict schedule and training plan every week of the year, so by making a few changes to her food and training regimen, she may be prepared for a competition in a short amount of time.
Alicia’s Weekly Workout
- Monday – Quads
- Tuesday – Chest/Shoulders
- Wednesday – Back
- Thursday – Hamstrings/Quads
- Friday – Chest/Shoulders
- Saturday – Back
- Sunday – Rest day
No other professional athletes will acknowledge aspects of their training program they dislike, but Alicia freely states that she abhors “leg day” with a fiery passion. I’m embarrassed to admit it, but I detest lifting legs! To prevent me from cheating on my form, my coach yells at me to finish my reps when I see him. When I have leg day, I have to mentally think of positive ideas; else, I feel uncomfortable and tense all day.
This only serves to demonstrate that even experts have weak points.
Alicia usually has a leg day that looks like this:
- Leg extension – 5 x 15
- Lying leg curls – 4 x 12
- Hack squat – 7 x 12
- Angled leg press – 4 x 12
- Walking lunges – 3 x 15
- Vertical leg press – 5 x 12
“An athlete will never admit their weak areas, at least I won’t. When you put your flaws out there, people will focus on them.
I will say I need to improve on my self-control; staying more consistent with my eating habits so I don’t have many drawbacks in my physique in-between shows.”
Nutrition of Alicia Coates
Alica was aware from the start that she needed to follow a disciplined and stringent food plan to ensure that she could wow the judges with her amazing figure.
When staying in shape or getting ready for any competition, whether it’s for bodybuilding, athletics, sports, or personal ambitions, this is half the battle. The key to success is diet.
She acknowledges that her meals were significantly larger when she was getting ready for her first figure appearance and that she now eats a lot more carbohydrates than she did when she first started.
She was aware that providing her muscles with the proper amount of nutrition would be essential to her winning first place given her rigorous aerobic and heavy lifting regimen.
Even though Alicia works out frequently, she enjoys having cheat meals whenever she’s allowed. Her favorite food is a classic burger and fries.
“I eat more carbohydrates now than I did when I ran in college competitions. I have a hard time maintaining a healthy diet during the off-season since I love In-N-Out burgers so much! My trainer despises it!
Alicia will typically prepare sweet or white potatoes, minced beef, and vegetables. Throughout the day, she will also have lean proteins like chicken and egg whites. Pancakes are another breakfast food that Alica likes to eat.
“Having a goal isn’t enough… you have to truly want it and think of attaining it daily. Something I struggle with myself is staying motivated and focused. It’s human nature, but when you have a goal I am going to be there to push you day in and day out, just like my coach does for me. I can relate to my clients and they appreciate that.”
Influences and Idols
The moment Alicia Coates first saw Felicia Romero was a major source of inspiration, but Alicia also draws inspiration from other experts like Jamie Eason and Tosca Reno.
But it’s also clear that she is inspired to keep working hard and realize her dream since she is aware of what it’s like to struggle and practice with a determined mentality.
She is aware of this for herself and is aware that at some point throughout their training, her trainees will have a similar feeling.
Knowing what it takes to keep on track, she acknowledges that sometimes we all need a little encouragement. Whether it be for training, study, or a job, she understands that this is what we need to stay on top of our goals.
Alicia has demonstrated her ability to perform well. She perseveres through the uncertainties of life and achieves both her own goals and those of her clients.
What Alicia Coats Can Teach Us?
What we can take away from Alicia Coates is to follow our passions and transform them into realities. She had always been aware of her love of exercise and sports.
She switched to fitness modeling and bodybuilding after suffering a couple of injuries while competing in track and field in college.
After only seven months of training, Alicia became one of the IFBB athletes with the fastest ascent, achieving the first position.
This merely demonstrates that greatness can be made or broken with the proper mental attitude, training program, and diet.