Sarah Zahab Fitness Competition Las Vegas

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Sarah Zahab

Ms Fitness World Competitor Sarah Zahab photo by Wade Robinson

Name: Sarah Zahab, Miss Fitness World Competitor

Resides: Ottawa, Ontario, Canada

• Occupation: Fitness Coordinator for Strength Tek Fitness and Wellness Consultants. I have worked full time in the fitness industry for 8 years and absolutely love it.

• Education: BSc. (Human Kinetics) from the University of Ottawa, graduated with honors.

• Hobbies: Dancing, walking, ice climbing, reading and spending time with family and friends

• Goals: To help others balance lives with health and fitness

• Certifications: Certified Kinesiologist, Certified Group Fitness Instructor with Can-Fit-Pro and the YMCA, Certified Fitness Consultant (CFC) with OASES, Certified Personal Trainer with the YMCA.

• Training and Nutrition Strategy: In the off season I weight train four days per week hitting each body part once to build muscle. I usually do a few weeks of high repetition training (12 to 15 reps) and a few weeks of lower repetition training (6-8 repetitions). Three months before competition, I will do a full body workout twice a week, one day of plyometrics and skills training, and practice my routine two to three times per week. I change the exercises often and stay away from machines. Most of the exercises I do are with dumbbells and the exercise ball. I complete high intensity interval cardio sessions 2-3 times per week and add a few moderate or light sessions as well. During the competitive season, I will maintain my strength and focus more on the routine and cardio.

In the off season, I will eat clean most of the week and cheat on the weekends. When preparing for a competition, I will have one cheat meal per week and eat clean the remainder of the time. My diet consists of lean meat (chicken, fish, and beef), lots of vegetables, whole grains (oatmeal, brown rice and sweet potato), eggs, cottage cheese, nuts and fruit. I have an Interactive Whey protein shake every day with 1 teaspoon of glutamine. My favourite flavour is chocolate - Yum! We eat organic where possible and focus on wholesome, nutritious foods and avoid processed foods as much as we can. On a daily basis, I will take a scoop of Vege Greens, two fish oil capsules, a multivitamin and calcium supplement all from Progressive Nutrition. I also have a teaspoon of Interactive Glutamine in my shake and organic flax and coconut oil with my meals. Without fail, I will consume 3 to 4 liters of filtered water a day.

I began dancing at the age of three in ballet, tap, jazz, Lebanese folklore and hip hop and loved every minute of it. I continued dancing and competing until high school where I began teaching jazz and hip hop and felt great having a positive influence on little children's lives. During my University studies, I really began to miss dancing and competing and saw a sport aerobics competition on television. I wanted to give it a try and competed in 1999. It was a great way to stay in shape and be able to use my skills. I then saw a fitness competition and felt it would be a nice transition and lots of fun since the routines could be a little more creative. I have been competing since 2001 and have come a long way! The routine round is my absolute favourite and I look forward to it. The dieting can be hard at times but my family and friends are extremely supportive, especially my husband, John. I have represented Canada at the Ms Fitness World competition 4 times.

I choreograph fitness, figure and body building routines for other competitors. It is great to promote fitness as a sport and I believe drug free competitions have a bright future. If you are looking for a choreographer or have any questions, please email me at sarah.zahab@istar.ca.

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Ms Fitness World Competitor Sarah Zahab photo by Wade Robinson

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