Alicia Brink is a freelance designer by trade, but her chosen profession gives her loads of spare time to pursue her passions – gym, travel and Bikini comps!

This USN-sponsored athlete recently took Overall Bikini honours at the PCA Conrad Nagel Classic, after securing first place in the Novice Bikini and Bikini Open line-ups.

She also dedicates a healthy amount of her spare time to her studies as Alicia looks to grow her coaching and personal training business. She is currently busy completing a personal training course at the American Council of Exercise, and recently started a fitness-related side hustle – an athleisure brand and bikini line.

Alicia’s lifestyle

Why do you choose to live a healthy and fitness-focused lifestyle? After I left my job to travel to Bali with my partner for 3 months last year, I decided to follow my heart and move with him to Cape Town. However, my new surroundings made me feel alone, which somehow made me depressed. I started looking for an escape from life and decided to visit the gym more often. As my body changed, I realised how this lifestyle changes so many aspects of your life. Being healthy and fit ultimately makes me happy with myself and with life, and it inspires me to do better every time I compete. It teaches you to push beyond your boundaries and to implement the same amount of energy and effort into everything you do in life.

When you’re not training, what do you spend most of your time and your money on? I love being outdoors and I completely adore animals. I spend most of my outdoor time hiking, swimming or jogging with my beautiful baby Australian Shepherd, Cody.

What does ‘balance’ mean to you in the context of your lifestyle? It’s about finding your way. If you’ve set a goal, you can balance your life according to that goal. Without direction, you’ll feel disorganised, which causes stress and keeps you from finding balance because you won’t know what you’re working for.

What has been the best investment you’ve made into improving your health or physique? To make training and dieting part of my daily lifestyle and being constantly conscious of what I do and put into my body.

Which conventional gym wisdom must fall? That lifting weight makes women bigger. And that fitness is a destination. It’s a lifestyle, not just something you do once and look good for the rest of your life.

What’s the best advice anyone has ever given you? Protein is GOOD!

What approach did you follow at first that may not have worked? Not counting my macros

What was it that finally made you decide to change your approach? I wanted to compete in a Bikini competition, and then I just fell in love with it.

Alicia’s training

How often do you train? 5–7 days a week

What’s your toughest workout? Hammies and glutes

What do you do on the tough days, when motivation levels are low? Listen to the right music, and crush on Lauren Simpson’s Instagram page.

What other workouts do you enjoy? I generally like any form of training, even cardio.

Alicia’s nutrition

What’s the easiest way to stick to a diet, other than sheer willpower? Setting a specific goal with a specific time to reach it.

What does your average diet consist of? Whatever my nutrition coach tells me to eat! It’s usually a protein and veg, like chicken, fish or mince and sweet potato.

What do you define as a healthful diet? Only natural sugars and no alcohol.

Alicia’s supplement plan

Yay or nay?

Long steady rate cardio? Yay, I just prefer doing it this way.

Oats in the morning? Yay! It’s a well-rounded breakfast that fills you up nicely.

Training in a crop top? Yay, it lets you see your #gainz

Burpees? Nay, just Burpee

Gym selfies? Yay. It’s the only time when it’s acceptable to flex without judgement.

Pre-workout nutrition? Yay, it really helps me get through my workouts.

Intra-workout nutrition? Have never tried it before.

Post-workout nutrition? Yay, you need to feed the hungry muscles after gym to help them grow faster.

Grilled hake? Yay, I cut faster on a white meat diet.

Fat burners? Yay, to help you sweat more.

Deadlifts? Yay, very good for your glutes.

CrossFit? Nay, I prefer the gym.

Sports massage? Yay, the few I have had really helped me a lot.

Cheat meals? Yay, to give you that desperately needed energy to push through your prep.

Early morning training time? Yay, gets my day started the right way.

Training partner? Nay and yay, when they don’t just want to talk the whole time but rather push you harder.

Running? Yay, burns a lot of calories.

Social media? Yay, to help grow your brand.

Active rest? Yay, being active actually relaxes me in a way, knowing I’m doing things to my body that will only show good results.

EMS, tried it? Nay, going to try it very soon.

Quick facts:

  • Age: 23
  • Height: 162,8cm
  • Weight: 54.9kg
  • Sponsors: USN, Nutbutter Mafia, Carmen Crouse Make-up, Coach TZ Ambassador.
  • Facebook: Alicia Brink
  • IG: Alice_on_the_run

Favourite music to train to? Hip Hop

Favourite exercise? Bicep curls

What do you do to relax? Hike.

What’s in your gym bag? I don’t actually have one.