Expert Spotlight: Personal Trainer & Bikini Competitor

I love sitting down and chatting with other fitness experts because there is so much we can learn from each other. Everyone has a different style, personality, and routine and it is interesting to hear what works/doesn’t work for them.

When I can’t sit down with someone, emailing back and forth is ok too! That’s what I did last time when we spoke with MC Barao, fitness model, on how to break into the industry and how she works out to stay fit for photo shoots. Today, I bring to you personal trainer and bikini competitor, Samantha Dolgin. Ever wondered how a PT eats to stay trim year round? It is their job to be inspiring everyday after all! Read on to learn more about Sam and her healthy habits.

Name: Samantha Eve Dolgin
Height: 5’7”
Weight: (on and off “season”) on – 130lbs off – 134lbs

Small bio:
Hi Blogilates-ers!  Shout outs to Cassey!!! It is a pleasure to contribute to such a whole-hearted, inspirational, REAL blog as Cassey provides! My name is Samantha Dolgin and I am a 26 year old fitness coach from Boston, MA. I’m a second-degree Blackbelt in Taekwondo, a fitness enthusiast, a food freakazoid, a business owner, a motivational giver and taker, and am obsessed with my family, friends, and clients. I’m a huge contributor to the health and fitness movement because honestly, I want everyone happy – and staying fit is the answer!

How did you get into bikini competitions?
I’ve been an athlete and avid gym go-er for most of my life and always maintained an “athletic look”.  I was always content with my body, but never thrilled nor did I know how to get the results I was searching for. As I began to read fitness magazines and see the bikini competitors highlighted after a major competition, I became intrigued with the challenge of going through that experience myself. After doing research on bikini competition diets and workout programs, I found a great coach that pushed me to the next level. The major support from my family, friends, and co-workers got me through the show prep. I must admit, there were a number of times that I questioned myself while going through the long cardio and weight training sessions and cutting my diet – but oh boy was it worth it in the end!!!

Give us a snapshot of your daily meal plan.
6AM – 1/2c oatmeal, cinnamon, 1c blueberries, 3egg whites w/organic ketchup, water, coffee w/skim milk
9AM – Whey protein scoop with 1/2c berries and 1/2 banana
12PM – 3oz grilled chicken breast, diced peppers in 1/2c quinoa, about 8 almonds (Emerald’s brand)
3PM – whatever I have for meal 3 is usually what I repeat for meal 4 (time efficiency!)
6PM – Huge lettuce salad with either tons of fresh veggies or an apple, 3oz tilapia
9PM – Nonfat plain Chobani Greek yogurt, dash of cinnamon, 1Tbsp almond butter

How do you split up your workouts weekly?
Day 1 – Cardio 30min, chest and triceps lift
Day 2 – Cardio 30min, shoulder lift and abs
Day 3 – Cardio 30min, Functional workout
Day 4 – Cardio 30min, back and biceps lift
Day 5 – Lower body and abs
Day 6 (weekend) – Rollerblading, long run, swimming – anything FUN for about an hour!
Day 7 – Rest!

What’s your #1 tip for blasting fat?
Strength training 4-5 times per week. Work those muscles to burn that fat! Fitness and Food is a marriage, so keep in mind your nutrition is just as important to help speed up metabolism and burn excess fat. Drink tons of water, take a multi-vitamin, and have 5-6 small meals a day.

And how about your fave beauty secret? ;)
Hydrate your hair with a tonic spray. I have super thick and wavy hair that becomes a mind of its own when left alone to dry. Bumble and Bumble Tonic Lotion keeps my mane cool and collected :)

What’s your ultimate BAD FOOD craving?
I’m a female and can’t help having cravings! I guess that’s why self-control exists :) Even though this may be considered a “healthy food”, an over-indulgence in banana, peanut butter, whole grain bread sandwiches will always satisfy my palate!

Your ultimate CLEAN FOOD addiction?
This one is easy – plain nonfat Chobani Greek yogurt, dash of cinnamon, and 1Tbsp almond butter for my last meal of the day. Although, lately I’ve been making a giant blob of 99% lean ground turkey mixed with tons of diced veggies (peppers, onions, tomatoes, celery), brown rice, and hot sauce! In a large bowl, knead the diced veggies into the ground turkey, spray the pan with cooking spray, and use low-medium heat until meat is fully cooked. Toss in cooked brown rice and add hot sauce!

1 food/fitness myth you want to bust right now:
Myth: All sushi is healthy.
Debunked: Sushi comes in many different ways where unhealthy fats can sneak into your dish. Yes, fish is super healthy for your heart and to keep you lean, but sauces and frying can add a few hundred calories to the order. For example, “spicy” rolls contain full fat mayo that is drizzled all over. “Tempura” rolls are deep fried. Your best options are choosing sashimi over brown rice sans sauces, or a brown rice roll filled with fish, fresh veggies, and avocado if you’d like. For more healthier sushi options please visit my blog!

If you are now Sam-obsessed, no worries there’s more to browse:
Website –
Blog –
Facebook –
Twitter –!/FitnessCoachSam

Thanks Sam for sharing with us your expert advice! Hope you guys enjoyed this. If you have requests for other expert interviews, let me know!

<3 Cassey