Autumn Blair is a fitness model, personal trainer, and bodybuilder who has made a name for herself in the fitness industry. Her dedication to fitness and healthy living has led her to become a successful entrepreneur and role model for those looking to improve their health and wellness.
Career
Autumn’s career in fitness started as a competitive bodybuilder. She won her first competition in 2013 and has since won several more, including the 2017 NPC Southern States Championships. After several years of competing, Autumn decided to shift her focus to personal training and coaching, using her experience and knowledge to help others achieve their fitness goals.
Body Stat
Autumn’s dedication to fitness and bodybuilding has resulted in an impressive physique. She stands at 5’5″ and weighs around 135 pounds, with a body fat percentage of around 15%.
Workout Plan
Autumn’s workout routine focuses on weight training and cardio, with an emphasis on building muscle and burning fat. She trains six days a week, alternating between upper-body and lower-body workouts, with a day of rest on Sundays. Here’s an example of a typical week in Autumn’s workout plan:
Monday: Upper Body
- Warm-up: 10 minutes of cardio
- Bench Press: 3 sets x 10 reps
- Lat Pulldowns: 3 sets x 10 reps
- Shoulder Press: 3 sets x 10 reps
- Bicep Curls: 3 sets x 10 reps
- Tricep Pushdowns: 3 sets x 10 reps
Tuesday: Lower Body
- Warm-up: 10 minutes of cardio
- Squats: 3 sets x 10 reps
- Deadlifts: 3 sets x 10 reps
- Leg Press: 3 sets x 10 reps
- Leg Extensions: 3 sets x 10 reps
- Leg Curls: 3 sets x 10 reps
Wednesday: Cardio and Abs
- 30 minutes of cardio (running or cycling)
- Planks: 3 sets x 30 seconds
- Russian Twists: 3 sets x 20 reps
- Cable Crunches: 3 sets x 15 reps
Thursday: Upper Body
- Warm-up: 10 minutes of cardio
- Pull-ups: 3 sets x 10 reps
- Lat Pulldowns: 3 sets x 10 reps
- Incline Bench Press: 3 sets x 10 reps
- Cable Flyes: 3 sets x 10 reps
- Dumbbell Curls: 3 sets x 10 reps
Friday: Lower Body
- Warm-up: 10 minutes of cardio
- Lunges: 3 sets x 10 reps
- Romanian Deadlifts: 3 sets x 10 reps
- Leg Press: 3 sets x 10 reps
- Leg Extensions: 3 sets x 10 reps
- Leg Curls: 3 sets x 10 reps
Saturday: Full Body
- Warm-up: 10 minutes of cardio
- Squat to Press: 3 sets x 10 reps
- Renegade Rows: 3 sets x 10 reps
- Dumbbell Lunges: 3 sets x 10 reps
- Lateral Raises: 3 sets x 10 reps
- Tricep Dips: 3 sets x 10 reps
Diet Plan
Autumn’s diet plan is based on whole, nutrient-dense foods and supplements. She eats five to six small meals a day to keep her metabolism burning and avoid overeating. Her diet plan consists of lean protein sources like chicken and fish, complex carbohydrates like sweet potatoes and brown rice, healthy fats like avocado and nuts, and plenty of vegetables. Here’s an example of a typical day in Autumn’s diet plan:
Breakfast:
- Egg Whites: 4
- Whole Eggs: 1
- Ezekiel Bread: 1 slice
- Avocado: ¼
- Mixed Vegetables: 1 cup
Snack 1:
- Greek Yogurt: 1 serving
- Mixed Berries: ½ cup
- Almonds: 1 oz.
Lunch:
- Grilled Chicken Breast: 4 oz.
- Sweet Potato: ½
- Broccoli: 1 cup
- Olive Oil: 1 tbsp.
Snack 2:
- Protein Shake: 1
- Apple: 1
Dinner:
- Grilled Salmon: 4 oz.
- Brown Rice: ½ cup
- Mixed Vegetables: 1 cup
- Almonds: 1 oz.
Social Media
Autumn’s popularity on social media has been a key factor in her success as a fitness model and entrepreneur. She has over 1 million followers on Instagram and has used her platform to inspire others to live healthier and more active lifestyles. She regularly posts photos and videos of her workouts and healthy meals, as well as motivational messages and tips for staying on track with fitness goals.
Autumn has also launched her own line of supplements and workout apparel, called AB Fit. Her line features a range of products designed to support fitness and healthy living, including protein powder, pre-workout supplements, and workout leggings.
In conclusion, Autumn Blair’s journey from competitive bodybuilder to successful personal trainer and entrepreneur has been driven by her passion for fitness and her dedication to helping others achieve their goals. Her impressive physique, workout routine, and diet plan serve as inspiration for anyone looking to improve their health and wellness. Through her social media presence and her brand, AB Fit, Autumn continues to inspire and motivate millions of people around the world to live their best lives.