I caught up with one of California’s fastest rising stars, Courtney Prather on the heels of her NPC National stage debut. Courtney heads into this weekend’s NPC JR Nationals with a ton of momentum having just won the Bodybuilding.com Fit Body Model Search. She was the runner-up earlier in the year at the FLEX Bikini Model Search contest and will look to leave Chicago with IFBB Pro status. She works full-time in hotel management and has nurturing spirit to her. Just don’t call her crazy cat lady.
Find out more about Courtney in this Hardbody.com interview. She talks about her diet, training, competing and more. Pick up the next Muscle & Fitness HERS magazine where you can see Courtney featured. It’ll be in stores later this month.
Name: Courtney Prather
Born in: Orange, California
Currently reside in: Long Beach, California
Occupation: My day job is in hotel management.
What peaked your interest in business? I worked the front desk of a hotel while I studied for my bachelor’s degree in business management. I always knew I wanted to own and manage a business one day, but the longer I spent in the hospitality industry, the more I fell in love with it. One day I want to run a boutique hotel in Costa Rica- that would be the life!
Contest History:
December 2010-NPC Excalibur Contest, 6th place
February- Flex Bikini Model Search, 2nd place/qualification for finals at Olympia
March 2011- NPC Muscle Contest, 1st place and overall bikini winner
June 2011 – Bodybuilding.com Fit Model overall winner
How did you get your start in competing? Not on purpose! Last year I spent a few months training with the LA Temptations of the LFL (Lingerie Football League). I made the roster but with my full time job, I couldn’t handle the time commitment and had to pull myself out. My association with the league on Facebook led my now coach, Bea Fox, to reach out to me. She said if things didn’t work out with the LFL, I should give her a call to learn about fitness competing. I did, and the rest is history.
How long have you worked with M2 Fitness? I began training with Team Fox in August 2010.
How important has having coach been for you? It has been instrumental to my success. I am a very competitive and athletic person and I always have been. However, I learned very quickly that my previous workout regimen was not designed to get the best results out of my body. I was one of many girls with the common misconception that lifting weights will make you bulky; so I just didn’t do it- ever! I was what they call “skinny fatâ€, weighing only 110 lbs with 24% body fat. Today I am a lean 114 lbs at 13% BF and I have M2 Fitness Pros to thank for that.
Goals in the industry? Since I came into this with no idea how big the fitness industry is I had no expectations. I am grateful for every opportunity that comes my way and feel very blessed to have had early successes. The more I learn and the more I compete, the more I want to make a career out of this! I am passionate about fitness and healthy living and I am just excited to see where this adventure takes me. With that said, I definitely want to be an IFBB Bikini Pro and I am focused on achieving that goal in the near future.
You’ve got one of the best bikini booties in Cali. What’s the secret to getting and keeping a hardbody booty? I train glutes two times a week and I try to choose cardio that engages the glutes the most (stair running, kickboxing, incline sprints, etc). My coach modifies a lot of our leg workouts as well to ensure we sculpt the glutes and hamstrings, as opposed to targeting quads. But I have to add that a lot of what goes into maintaining a firm, toned butt is done in the kitchen. A clean diet is a must!
You continue to do well on stage, what advice would you give other women who are thinking about doing a show but unsure? If you think you can’t, you can. I was an incredibly shy and modest person and even though my body was ready, I didn’t think I would have the confidence to get up there until I did it. Remember, you are competing against yourself; focus on bringing your best to the stage and do not worry about the other competitors. This has been a life changing experience for me, both emotionally and physically. Anyone who gets on stage, regardless of placing, should feel accomplished.
You haven’t always placed first. You were 6th at the 2010 Excalibur before notching the overall at the Muscle Contest. What changes did you make from December to March? Excalibur was my first show so I was just proud I got through it, but by the next day I knew I wanted to do it again and I wanted to bring a better package. I listened to the comments and critiques of some of the judges. I studied videos of pros and practiced my walk/posing religiously. A few tweaks with my hair and makeup and I was ready to try again! It is all about progressing, learning from your past showings, and trying to improve.
What’s been the most enjoyable thing for you related to competing? My favorite thing related to competing is being a part of Team Fox. These girls are the best support system and have become more like sisters than teammates. Getting up at 5am everyday wouldn’t be the same without them, and knowing they will be there after the show whether you win or lose is an awesome feeling.
Is your fiancée supportive of you competing and how does that effect you during your prep? My fiancée is my biggest supporter and fan! I am not going to lie and say it has been easy, because there have been major life adjustments to get used to, but we have grown because of it. I think he gets more excited than me when I step on stage, which makes it fun!
What’s your favorite meal of the day and what’s it consist of? I would have to say my post workout protein shake. I work out most days at 6am, and I always look forward to my shake when I get home (the Magic Bullet changed my life). The blended concoction of chocolate protein powder, half a banana and 1 Tbsp of natural peanut butter is the closest thing to dessert left in my diet. I have the worst sweet tooth, so this shake on my heavy workout days is enough to satisfy that craving.
What songs are you listening to in the gym or when you sing in your car? Right now, I have “Pretty Girl Rock†by Keri Hilson on repeat. You need a certain confidence and “swagger†on stage, and this song reminds me why I am busting my butt in the gym and keeps me motivated.
Favorite exercise(s)? I love training shoulders, especially side laterals. It is something I never trained before, but I think rounded shoulders are very sexy and I just feel strong doing that exercise.
What’s your workout week look like? I weight train 5 days a week and do 30-40 min of cardio after lifting, my week looks like this:
• Mon – Back/Biceps
• Tues – Hams, Glutes, Calves
• Wed – Shoulders
• Thurs – Triceps, Chest, Abs
• Fr i- Hams, Glutes, Calves
• Sat – Rest
• Sun- Cardio
Do you do cardio on an empty stomach? I do not do cardio on an empty stomach. I always start my day with oatmeal, unless I am carb cycling, then maybe egg whites or a protein shake, but never an empty stomach. I know there are different philosophies on this, but personally I perform best and can push harder with something in my belly.
What supplements do you take? I live by protein powder, fish oil and a multivitamin, but that’s it!
Who inspires you in or out of the industry? My biggest inspiration is Jaime Eason. She is not only beautiful, incredibly fit, and classy, but an all-around genuine and nice person. I met her at a fitness expo and was blown away at how down-to-earth and humble she is despite all of her success.
You have three cats and now most people (self included) would say if you have three or more cats you’re “crazy cat lady”. Why are you NOT a crazy cat lady? I was afraid this would come up! I am not a crazy cat lady I promise!! Four months ago we only had one cat as a pet. The other two are rescue kittens that I found on the street when they were very young. My plan was to nurse them to health and find them homes. I just couldn’t help myself after getting to know them and had to keep them. I am not allowed to bring home anymore strays though or I might be a SINGLE lady with three cats (which some would say is slightly more crazy).
What’s your biggest pet peeve? People who call me a crazy cat lady.
HAHA. Touché
Favorite quote: “Self-improvement is the name of the game, and your primary objective is to strengthen yourself, not to destroy an opponent.â€
Lamest pick up line used on you: Do people still use pickup lines? I guess, “Do you come here often?†is the most uninspired conversation starter I have been subjected to.
Are you a hair done up and make up on gym girl or hat on and sweats? Neither. I definitely do not get “done up†to go to the gym, but I train in clothing that shows off what I am working out. I like to see my progress and make sure I am targeting the right areas and sweats hide too much.
Ever had to hide peanut butter from yourself? Unfortunately, I have had to hide peanut butter from myself since that is one of my favorites. And my fiancée knows if he brings home any junk or sweets it must be hidden when I have a show coming up!
If you’re going to have a cheat day, what are you eating? A Frosted cupcake, or frozen yogurt, or red velvet cake, or anything with Nutella. Pretty much anything sweet, and yes I know I have a problem.
What’s next for you on the competition scene? My next competition is June 17/18, the Jr Nationals in Chicago. I am very excited to get on stage in my first national show and continue my efforts to become an IFBB Pro.
Where can people find more info about you or get in touch with you? You can check out my page on Facebook: www.facebook.com/courtneymprather
Thank you!! Good luck! You can see more of Courtney on Bodybuilding.com and FLEXonline.com. Pick up the next MUSCLE & FITNESS HERS to see her in print!
