Categorized as: Training



Checkout Katie Moody’s athlete spotlight below.  Katie your transformation and passion are inspiring!  Get it!!

My name is Katie Moody. I’m 27 years, and originally from the small town of South Hill, VA. I am a William and Mary alumni, Class of 2011, and I moved to Richmond, VA three years ago to finish my Master’s degree at VCU. I started my career and have been living in Richmond since.

I have always enjoyed being active and playing sports. I was a tom boy growing up, I was very athletic and into sports and the outdoors. I played softball, soccer, and volleyball all throughout school. When I started college in 2007, however, fitness was definitely not part of my agenda! Looking back, I had the typical college student lifestyle – poor diet, drinking, and no exercise! I went to the gym and did tons of cardio (elliptical bunny, anyone?), but was still clueless on how to get healthy. By my senior year, I had definitely gained the “freshman 15” and then some. I felt unhealthy and unhappy, and knew I needed to make some changes to improve my health and lifestyle.

My fitness journey started five years ago in 2012 when I moved home after college and decided I wanted to learn to lift weights. I had never stepped foot inside a weight room and was totally clueless and intimidated on what to do! I started lifting with friends and wanted to learn everything I could about fitness and nutrition. I did tons of research on my own about diets, supplements, and workout programs. After several months, I had dropped almost 30 lbs, and gotten much healthier and happier – I was hooked! It wasn’t until 2014 that I discovered bodybuilding. I competed in my first show in May 2014 in bikini. Immediately I knew that I wanted to continue learning about bodybuilding and improving my physique.

While I have been on one extreme of unhealthy lifestyle, I have also been on the other – I was in a very unhealthy relationship at this time and lost too much weight. Anxiety, depression, and poor eating brought my weight, happiness, health, and self-esteem to an all-time low. I struggled to gain weight for many months and truly hit rock bottom, mentally. Even though my fitness journey wasn’t completely linear, it was still a positive outlet in my life and something I felt empowered by. I moved to Richmond to go back to school and get my life together, and I used my next show to motivate myself to get healthy again.

Although much happier and healthier than before, I struggled with post-competition weight gain. I had successfully competed in two shows with restrictive dieting, but I wasn’t very knowledgeable about how to “maintain” during off-season. In early 2015, I found my coach, IFPA and ANBF pro Mike Pucci, who taught me balanced and healthy eating habits. Mike has coached and prepped me for all of my shows since then, including my first OCB show in May 2015 and my first NPC show.

In 2015, I also began training at Walker’s Gym in Hopewell, VA, and met my friend and trainer Jeany Walker. Jeany has been competing in bodybuilding for almost 35 years! She has taught me so much about the sport as well as how to be a better athlete. She also introduced me to powerlifting, and I began training for my first full powerlifting meet at the same time I was prepping for the OCB Atlantic Super Show in May 2016. The entire prep, I was squatting, deadlifting, and benching heavy all the way up until the show! A month later, in June 2016, I competed in my first powerlifting meet and set PR’s in all of my lifts. Who knew you could be strong and fit? I also became hooked on getting stronger, improving my technique, and learning more about lifting mechanics.

Since then, my training mostly consists of “powerbuilding.” I usually squat, bench, and deadlift twice a week in 12-week training blocks, along with other accessory work. Powerlifting has been a fun and difficult challenge that has also completely transformed my physique – in a good way (booty gains)! It has pushed me in different ways than bodybuilding, and has encouraged me not be afraid to lift heavy.

While my original fitness journey was to lose weight, I had no idea that it would become my passion and I would overcome so many challenges and meet so many amazing people along the way. Fitness is truly a sport where anyone can succeed – you can accomplish anything if you put in the work. It has brought much joy and patience to my life, and shown me that I am capable of so much more than I ever imagined. I’m always excited to see where the “journey” takes me, and looking forward to a great competition season this year.


AAU Triple Crown Classic – 1st Place Open 132 weight class with 225lb squat, 145lb bench, and 290b deadlift – June 2016, Henrico, VA

OCB Atlantic Super Show – 1st Place Novice, 3rd Place Open Bikini, Novice Bikini Overall – May 2016, Richmond, VA

NPC Virginia Grand Prix – 3rd Place Open Bikini – June 2016, Norfolk, VA

OCB Atlantic Super Show – 2nd Place Novice, 3rd Place Open Bikini – May 2015, Richmond, VA

NPA Tri Cities Regionals – 1st Place Bikini – December 2014, Colonial Heights, VA

NPA Ms. Virginia – 1st Place Open Bikini, Overall Bikini Winner – May 2014, Richmond, VA



When I first wanted to start personal training, a certification from an accredited institution was the last thing on my mind.  I wanted to take all of the knowledge gained from working out, sports and the best practices I knew and apply them to help anyone willing conquer their fitness goals.  Passion, enthusiasm, drive – BUT NO JOB!


Every gym that I went to for a job needed a certification.  Something that proved baseline competency…  My bench press numbers weren’t enough?? WTH!?


Back in 2005 is when the books got cracked.  Blood, sweat and tears.. baby!  I passed the American Council on Exercise’s, Certified Personal Trainer exam….  You guessed it – I was a dummy and let it expire!!


I decided to take the test to again certify my baseline competency in personal training.  PASSED!  Cracking the books again reminded me there is so much to learn about training, the human body, nutrition and every part of the bodybuilding / health / fitness lifestyle.  Do I recommend you get certified? YES.  Does it have to be ACE? NO.  Choose any accredited organization.  Do I have to stop learning after passing? NO.  LEARN SOMETHING NEW EVERYDAY.




BIG SATURDAY – BIG LIFTS.  We had a great time at the USA Powerlifting meet in Rosedale, MD at Exile Fitness.  James “PBuilder” and I had the honor of spotting the lifters today at the meet.  Very motivating and inspiring.  Check out the pics and support your local lifters and POWER UP!!!



TANKTEAAAAM!  Today’s athlete spotlight is on WNBF PRO – Kara Samaj!  Look out for Kara competing later this year..  Kick ass KARA!!

My name is Kara and I am a 33 year old mom of an amazing 4 year old little boy.  I have always enjoyed training.  I was a competitive cheerleader, dancer, and springboard diver growing up.  I never dreamed that I would be a bikini competitor.  My journey started a little over two years ago.  I was in a car accident that required physical therapy for over a year.  Over that year, I learned that I felt my best when I was working out. .  I figured if I was going to be working out all the time, I should give myself a challenge.  What I didn’t know at the time was that fitness was going to help heal me in more ways than one.  I started focusing on my overall health…. mind, body, and heart.  Nutrition became a huge part of my day to day changes.  I learned that food is fuel, it isn’t the enemy.  Each week I saw myself changing…. Lean muscle gains, feeling stronger, more self-confidence, and working out became a stress reliever. 

I trained from April till August 2015 and entered my first show.  I entered bikini novice and open.  That show changed my life.  It was the day I found my happiness with myself, not because of how I placed but because I stepped foot on that stage.  I took first in novice and open.  I have continued to compete in two other shows over the past year.  Each time learning more about myself.  I enjoy the feedback because it helps me create new goals.  I can now look in the mirror with confidence because I see the happy healthy me.  I’m excited to be working towards stepping out on the Pro Stage.  I feel truly blessed to be part of such an amazing team.




Epic leg day goin down today at Frank’s Fitness.  Keep that motivation high and the gains rollin…

My favorite part of leg day is calf training!!!  STRETCH AND SQUEEEZE.  Check out the day’s work!

Squats – Barbell

Leg Extension

Leg press

Smith machine – standing calf raise


TANK out



TANKTEAAAAM!  Today’s athlete spotlight is on the 2016 Catonsville Conquer Bikini Open ‘B’ – 1st place champion and 2nd place overall !  – Ihesha Stanfield.  Kick ass in the figure class Ihesha!

Always being an athlete, Ihesha gained her “freshman 15” after she graduated

from college, going from a size 4 to a size 12. With help from some gym friends and a trainer she was able to drop the unwanted weight and decided to become a personal trainer so that she could help others lose weight and get healthy.  She first stepped on stage during the NPC Gladiator back in November of 2014.  After undergoing emergency surgery September of 2015, Ihesha stepped back on stage to compete in the Catonsville Conquer, her first OCB show, and took home 2nd place overall in Bikini.  She has since decided to move to figure and is excited for the transformation her body is about to undergo!



TANKTEAM!!  It’s Coach Spotlight time…. Today’s Coach is Rachel Prairie.  Rachel traveled to the Catonsville Conquer from NC.  Her client – Matthew Phippen took 1st in physique!!  Kick ass Rachel and Matthew!



Trainer Chick, Owner of Rachel Prairie Fitness, and Coach of team Natural Born Killer. Raised in MN, Navy spouse, current location NC. I like to laugh until my face hurts. Be outdoors with my animals and FitFam. Natural Physique Pro. Competitive athlete. Writer. Empathetic listener. I love breakfast. Relentlessly raising the bar; setting and smashing goals. 

I’ve been in health and fitness for nearly 10 years. Being a multi-dimensional trainer has served me well, and being passionate to the point of obsessive makes me an unstoppable force. I ask my clients to do more. I ask them to be more than average in everything they do. We hustle, together, every day; we’re out to change the world.

I offer solutions for people of all sorts: weight loss to hard gainers to show prep to health and vitality; the more variety the better!  Either Personal Training Program Design: I plan; you execute, anywhere -or- Local Training: 1 hour sessions 2-3x week; you choose the location.

@rachelprairiefitness FB/IG/WP


TANKTEAM! Today’s spotlight athlete is Erin Cooper!  Erin competed in the 2016 Catonsville Conquer and has been working hard and making those gains for the next show!  Check Erin out at:



My name is Erin, I’m 34 and a mom of 3! I’ve always been into fitness, especially after having my kids. I started about 9 years ago with a little aerobics group and I also joined a gym. I honestly felt lost in the gym and a little intimidated working out by myself. I stuck mainly to cardio and extreme dieted-yikes! I did this for years, not getting the results I really wanted, I sought out a trainer and that’s where it all turned around for me! I was introduced to weights and eating a better diet (MORE food, yay!) after achieving great results, my trainer suggested the idea of competing. I thought he was CRAZY! I researched it, liked what I saw, and decided to go for it! Why not?! Fast forward 2 years and I’m in love with bodybuilding and competing.

I compete in bikini, and it’s been the most rewarding experiences ever. I’ve come in last place, I’ve come in 2nd place, and I’ve placed in the “middle”. It’s not about a trophy or placement for me though. It’s about the challenge and progression, and meeting awesome people that I can show love and support to, and lean on them for the same. Right now, I’m training for the OCB Nationals coming up this October, 2016!

I also have another exciting endeavor I’m tackling in just a few weeks: the Mrs. Maryland pageant! This pageant has come at just the right time in my life. Physically, bodybuilding has given me so much confidence to get out there and rock my swimsuit and evening gown. Mentally, I’m ready to have this platform to promote what I’m so passionate about: health and fitness! Cheers!Erin1



What’s up TankTeam? New Year, New You – I can’t stress this enough. I walk into the gym and see so many new faces and it’s awesome. New faces in the gym means that person made a decision to make their life better, get healthy, look as good as they feel on the inside, WHATEVER! IT DOENST MANTTER, why? Because it’s your journey not anyone else’s.

Don’t doubt you’re journey and if anyone does, TELL THEM!!… (you can fill in what comes next)..

I will say this until I can’t feel my face, this is your life, you’re journey – Conquer!

Oh and be happy….




I want to take some time talk about visualization and how I practice this powerful technique.

This second step after setting a goal step is visualizing yourself at the finish line. This goes for anything in life not just the gym.

I came across a lifter struggling with the same old “Are my arms going to grow, WTF?”. My response – visualize them with peaks as high as Everest! Or that bicep is the biggest meatball crafted by the best chef in Italy! Anything to take your mind of the same old rut and visualize yourself in the place you want to be.

I use visualization for weak body parts but also right before heavy lifts. My favorites are transforming into the hulk (yess…) or going super saiyan (Goku, not Vegeta) right before that heavy squat set.

It takes practice but once you can use this technique there are no limits. You will go where you want to go and be who you want to be when you need to, even for just a few seconds!

Train hard – TANK