Fitness Model Siera Capesius Talks With

(Last Updated On: April 14, 2017)

How did you get started in bodybuilding/fitness?

I got into fitness when I was 16 years old. Growing up I had a hard time maintaining weight with a high metabolism and being very active with cheerleading. I started to study the importance of nutrition. That curiosity led me to want to learn more in college where I received my Bachelor Degree in Human Nutrition & Dietetics. I competed in my first bikini competition and the transformation of my body made me want to transform other people’s body and fitness levels. I became a Personal Trainer and now use both my Nutrition and fitness experience to help others.

Siera Capesius

What is your favorite and least favorite body parts to train?

My favorite body part to train is shoulders and biceps. My least favorite is abs, but I train them 3 times a week to make sure I don’t skip them.

Siera Capesius

Do you do any other types of training besides weight training?


Can you give us a sample of your routine?

Leg Day Workout:

Squats 5 sets, 12 Reps
Deadlifts 4 sets, 12 Reps
Lying Hamstring Curls 4 sets, 15 reps
Calve Raises 100 Totals reps
Walking Lunges with Dumbbell weights 4 sets, 25 steps
Hip Raises with Barbell weight 4 sets, 12 repsSiera Capesius abs

What kind of music do you listen to when you are working out?

I like listening to R&B. Kind of strange since it’s slower music but its my favorite.

Siera Capesius

We all have at least one, what is the most embarrassing song on your iPod?

Cher and I have no idea how it appeared on there.

Siera Capesius

What does your diet look like when you are trying to get lean?

I eat 5 to 6 meals that are high in protein. I make sure that I am getting in my healthy fats along with complex carbohydrates. My carbs are monitored and I make sure I drink lots of water.

List the top 10 foods we would find in your kitchen:

  • Eggs
  • Oatmeal
  • Spinach
  • Chicken
  • Rice cakes
  • Greek yogurt
  • Whole wheat pasta
  • Sugar free jello
  • Sweet potato fries
  • Hot sauce

Siera Capesius

What kind of cardio do you like best and why?

I like HITT cardio best because I have to focus on speeding up and slowing down again. This type of cardio flies by and is also a great way to break a sweat.

Siera Capesius

If you could give somebody only one fitness tip what would it be?

My fitness tip is that with any type of fitness goal you are trying to achieve, you must be aware of how many times and what types of foods you are eating. Working out has to be accompanied by the proper nutrition in order to see results.

Siera Capesius

Tell us about your biggest fitness influence?

My biggest fitness influence has been Michelle Lewin. Watching her videos and looking at her transformation really shows what can be accomplish.

Siera Capesius

Favorite cheat food?

I love a good slice natural pizza that is made from scratch!

Siera Capesius

Do you take any supplements?

I take a variety. The main supplements I take every day are women’s Multivitamin, fish oil, CLA, L-Carntine, biotin, pre-workouts, glutamine, BCAA, and Vitamin D.

What does the future hold for you?

My goal for 2015 is to become an IFBB Bikini Pro and also expand my business to a larger spectrum.


Siera Capesius
Instagram: @SieraCapesius