Who is Shannah Baker?
For her big day, Shannah Barker initially went to the gym to build the body of her dreams. But she quickly gained a remarkable figure and understood her potential in the fitness sector.
Since then, Shannah Baker has obtained Pro Cards in two distinct federations and has inspired a vast number of followers all over the world.
“Always keep in mind that you can alter your course.”
Body Measurements of Shannah Baker
| Full Name: | Shannah Baker |
| DATE OF BIRTH: | 1990 |
| ERA: | 2010 |
| PROFESSION: | Bikini athlete and fitness model |
| NATIONALITY: | Australian |
| WEIGHT: | 135-145lbs (61.2 – 65.8kg) |
| HEIGHT: | 5’5″ (165cm) |
“I’ve been extremely lucky as I was chosen to compete in Las Vegas where I earnt my pro card!”
Accomplishments
- 2014 ANB Asia Pacific Fitness Model Championship, 1st
- 2014 Fitness America Weekend, Bikini, 1st (Fitness Universe Pro Card)
- 2015 Fitness Universe Miami, 2nd
- 2016 IFBB Queensland competition, 1st (IFBB Pro Card)
Before I knew it, my sporadic trips to the gym for light weights and cardio had transformed into a 12-week preparation for a competition. I haven’t turned back since!
Biography of Shannah Baker
Young Years
Shannah Baker, who was born in Australia’s Mandurah, had always enjoyed playing sports. She participated in swimming, horseback riding, and basketball while growing up naturally thin.
But she decided to become fit and healthy before getting married. For the happiest day of her life, Shannah felt the urge to build the body of her dreams.
At the age of 22, Shannah joined a gym and started her quest toward fitness in 2012.
“Some people use a macro counting diet to monitor their development. Other folks have no bearing at all.
Establishing your body’s response and what works best for you depends on finding a balance.
Exercise Journey
Before long, Shannah made significant progress and developed a passion for working out. By 2013, Shannah had begun to take shape, and a personal trainer at her gym saw her potential and urged her to compete in a fitness competition.
The Australian’s initial answer was, “No way! I’m overly devoted to food! But she soon understood that sticking to a diet plan would result in her eating more than she ever had before.
Shannah diligently trained the following year to take the stage.
“Seeing the effects and having a positive body image become addictive in and of themselves. You continue your exercise and a healthy diet because you want to feel wonderful all the time.
Inaugural Competition
Shannah Baker had sculpted an amazing physique by the age of 23 after a year of rigorous exercise and nutrition. She ultimately decided to compete in her first competition, the 2014 ANB Asia Pacific Fitness Model Championship, after getting married.
Shannah outperformed everyone’s predictions and won her first show. She was inspired to pursue a career in fitness and set her sights on obtaining additional awards as a result.
“It was such a happy feeling knowing my husband, family, and friends were watching me win the tournament!”
Card Pro
After winning, Shannah received an invitation to take part in the 2014 Fitness America Weekend. Despite being aware of the stiff competition, she took advantage of the situation.
Shannah impressively won her second championship of the year by taking first place in the national competition. Shannah, however, also received her Pro Card in addition to the trophy.
The Australian had achieved her goal of becoming a professional bikini athlete at the age of 24.
“I still experience anxiety, but I try to keep in mind how much I enjoy the rush of adrenaline as soon as I take off! I just tell myself before a performance that everything will be worthwhile.
Professional Life
Shannah improved her performance and got ready to compete as a pro while still on a high after her triumph. She spent a year improving her physique and was prepared for her comeback.
Shannah appeared on stage at the Fitness Universe Miami event in 2015. In her first professional contest, she came in second place, just missing out on the victory.
Shannah with her IFBB Pro Card after winning the 2016 IFBB Queensland competition.
Change to IFBB
Shannah decided to switch federations and compete as an IFBB competitor after her time as a Fitness Universe Pro.
Amazingly, Shannah won her first match as an IFBB competitor. She had obtained her IFBB Pro Card as part of her swift ascent to the top of the industry.
“I love the sensation you get from HIIT cardio and the surge you get from heavy lifting!”
Training of Shannah Baker
Six days a week, Shannah enjoys going to the gym to exercise weights. Except when she works the shoulders and legs, she works several muscle groups per session.
She uses HIIT to keep her aerobic workouts on the treadmill or stair-master brief yet intense.
Exercise routine:
Monday – Glutes & Hamstrings
- Reverse Hack Squat 3×15
- Good Mornings (Lightweight) 3×20
- Sumo Squats 3×15
- Lying Leg Curl (Single Leg) 3×10 each leg
- Glute Cable Kick Back & Side Kick 3×10 each side
- Walking Weighted Lunges 3×20
- Barbell Glute Bridges 3×10
- Abductor (Sitting on edge) 3×20
- Stepper 20 Min
Tuesday – Shoulders
- Shoulder Press 4×12
- Face Pulls 3×20
- Dumbbell Seated Side Lateral Raise 4×12
- Rope Push Down 4×12
- Kettle Bell Swings 4×12
- Cable Rear Delt Fly 3×10
- Seated Fly’s 1×100
Wednesday – Back & Biceps
- Lat Pulldowns 4×12
- Bent Over Rows 4×12
- Barbell Curls 3×10
- Dumbbell Curls 3×10
- Bent Over Two Arm Long Bar Row to failure
Thursday – Legs
- Calf Press using the Leg Press Machine 3×20
- Smith Machine Pistol Squats 3×10 (each leg)
- Lying Leg Curls with Dumbbell 3×12
- Standing Calve Raises 3×10
- Seated Leg Extensions 4×15
- Dumbbell Sumo Squats 3×12
- Barbell Glute Bridges 3×10
- Stair Master 20 Min
Friday – Abs & Cardio
- Cable Crunches 3×15
- Lying Leg Raises To Failure
- Cable Reverse Crunches 3×10
- Stair Master 30 Min
Saturday – Shoulders
- Shoulder Press 4×12
- Face Pulls 3×20
- Dumbbell Seated Side Lateral Raise 4×12
- Rope Push Down 4×12
- Cable Rear Delt Fly 3×10
- Seated Military Press 3×15
- Seated Rear Delt Fly’s 1×100
Sunday – Rest
- Recovery
“When I’m not preparing for a show, I do enjoy a nice big steak with vegetables and mushroom sauce or a prawn and avocado salad! On prep though my diet is very simple and plain”
Nutrition
Shannah attempts to have six meals each day to keep her metabolism active and her body well-fueled. She bases her diet on lean proteins, leafy greens, and good fats.
Shannah strives to limit her intake of red meat to solely chicken, turkey, or salmon.
Diet Program
- Meal 1: 100 grams of Grilled Chicken, 4 Egg Whites + 1 Yolk, 120 grams of Blueberries or Strawberries
and ½ cup of Brown Rice - Meal 2: 120 grams of Grilled Turkey Mince, 1 x cup of Fresh Green Beans, ½ cup of Pumpkin, and 30 grams of Raw Mixed Nuts
- Meal 3: 120 grams of Turkey Mince (cooked weight), 1 cup of Green Vegetables, 1 Carrot, and ½ cup of Pumpkin
- Meal 4: 110 grams of Grilled Salmon, 1 cup of Steamed Green Vegetables, and 30 grams of Almonds
- Meal 5: 130 grams of Grilled Chicken (cooked weight), 1 cup of Steamed Green Vegetables, and 1 piece of Roast Pumpkin (100 grams)
- Meal 6: Before Bed – 2 teaspoons of Chia Seeds in warm water and 2 pieces of Fruit
Complementary Diet:
- L-Carnitine
- L-Glutamine
- Fat Burners
- Whey Protein
- Pre-Workout
- Multivitamins
- BCAA
“I’m most proud of who I’ve grown into. I grew up with my granny in a little town in Western Australia, and I always understood that life wouldn’t be delivered to me on a silver platter.
Influences and Idols
Since she started her fitness journey, Shannah has been inspired to achieve by her family and friends.
She does, however, mention several athletes who she admires and who have inspired her:
- Fernanda D’Avila
- Paige Hathaway
- Ana Delia
- Ashley Kaltwasser
- Michelle Lewin
- Anllela Sagra
- Janet Layug
- Erin Stern
- Alice Matos
- Larissa Reis
- Marina Krause
“I like to think I am set apart from the rest because I am very ‘real’. What you see is what you get, and I just always try to be relatable with people”
How Can Shannah Baker Teach Us Something?
We learned from Shannah Baker to always make the most of any opportunity and see where it leads. She started doing weights to get in shape for her wedding but eventually developed into an IFBB Pro bikini competitor.
Aim high, put forth the effort to reach them, and you will eventually succeed.