Sandra Prikker

Sandra Prikker

Fitness Model
Born: 1989

From Holland, Sandra Prikker was always active. She began kickboxing at age 14 and wanted to turn it into a career. When she was 22, she suffered a terrible burn injury that left her disfigured. Two years later, she returned to the gym with the goal of becoming a fitness model. In 2016, she began documenting her progress on Instagram and in less than 6 months she had over a million followers. Prikker has appeared in many magazines including Strong Fitness, Esquire and Physique Generation. Prikker is sponsored by Shredz supplements and she also designs clothes for Body Engineer. Prikker still lives in the Netherlands. She had a baby in 2019. She is 5 feet 5 inches tall and weighs about 115 lbs.

Known For:

Sandra Prikker’s Diet

Summary

For Prikker, nutrition is an essential component of fitness. When she first started training to become a model, she didn’t have much experience with diet, but she worked with a personal trainer and learned how to eat. Prikker usually eats 5 times a day and makes sure to get protein into every meal. She eats a lot of lean protein such as chicken breast, along with plenty of veggies, complex carbs like oatmeal and healthy fats from natural sources like nuts. She also will have some fresh fruit in her day. Prikker supplements with vitamins, minerals, green tea and a fat burner.

Estimated Macros

  • Medium Carb 50% 50%
  • Medium Fat 35% 35%
  • Medium-High Protein  40% 40%

Diet Details

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Power Breakfast

Prikker often starts her day with cottage cheese topped with almonds and blueberries for a balanced, satisfying, nutrient-dense meal.

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Clean Meals

Prikker eats whole, natural foods. Chicken and broccoli are staples in her diet.

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Not Afraid of Carbs

Prikker doesn’t shy away from carbs, but she eats the kind that contain fiber, such as oatmeal and brown rice.

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Eating for Two

Prikker says breastfeeding has made her especially hungry, and that she must eat right before going to the gym or else she runs out of energy midway through her workout.

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Hydration Rules

Prikkers drinks water first thing every day. She likes her coffee too, and she says this makes it especially important that you hydrate before taking in caffeine, which dehydrates.

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Sweet Treat

Prikkers favorite indulgence is chocolate, and lots of it.

What to Eat

R

Whole, Natural Foods

R

Cottage Cheese

R

Almonds

R

Blueberries

R

Chicken Breast

R

Broccoli

R

Fresh Vegetables

R

Fresh Fruit

R

Oatmeal

R

Brown Rice

R

Whey Protein

R

Casein

R

Water

R

Coffee

R

Chocolate (treat)

What to Avoid

Q

Processed Foods

Q

Refined Sugar

Q

Junk Food

Q

Fast Food

Q

Trans Fats

Q

Artificial Ingredients

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Prikker on her Learning Curve

‘I started going to the gym and learning all I could about training and eating.’

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Prikker on Vitamins

‘Instead of taking a multivitamin, I actually prefer to take them separate so I know I get the right dosage.’

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Prikker on Water

‘When I wake up, the first thing I do is chug a glass of water just to wake the whole system up and it’s just really good for you.’

Sandra Prikker’s Fitness Routine

Weekly Routine

Get Help

When Prikker first started working out, she didn’t see much development. Frustrated with her lack of progress, she hired a personal trainer who helped her design a program that worked.

Discipline Matters

Prikker is very disciplined when it comes to exercise and rarely misses a workout.

Not a Lightweight

Prikker lifts pretty heavy. She tends to go for high weight and low reps. She can squat about 200 lbs.

Not Picky

Prikker does a mix of free weights, bodyweight exercises and machines as part of her routine.

Take It Slow

After having her baby, Prikker says she took a full 8 weeks off from the gym, and even then, she felt pretty weak and it took some time to build back up.

Daily Dose

Prikker does weight training 5-6 days a week, along with about 15-20 minutes of HIIT a few times a week. Sunday is her day off.

Classic Split

Prikker tends to follow the classic bodybuilding method of focusing on one area of the body each day. Her favorite area to work: arms.

HIIT It

For cardio, Prikker prefers high-intensity interval training. She likes to keep it short and sweet — or if not sweet, at least short.

Exercise Style

Z

A Sandra Prikker Back/Abs/HIIT Routine

Deadlift bent-over barbell rows: 8 reps x 3 sets
Bent-over V bar rows: 8 reps x 3 sets
Two-handed cable rows: 8 reps x 3 sets (drop set)
Kneeling cable crunches: 8 reps x 3 sets
Standing cable crunches: 8 reps x 3 sets
Weighted leg raises: 8 reps x 3 sets

HIIT: burn 300 calories in 15-20 min, such as a 30-sec sprint followed by a 1-min recovery walk.

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Prikker on Exercise

‘I have always been very sporty and active in all circumstances.’

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Prikker on Intensity

‘I like to train hard and also intensely.’

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Prikker on Cardio

‘I prefer HIIT but usually I just give myself principles that I know work.’

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Prikker on How She Exercises

‘I just set myself to burn 300 calories in 15-20 minutes. It doesn’t matter how I do it as long as it’s that energy expenditure in that time frame.’

Sandra Prikker’s Supplements

Protein Powder

Protein

Prikker will have whey protein early in the day when she is working out to build muscle and casein before bed because it digests more slowly.

Get it here

Multivitamin

Vitamins & Minerals

Prikker says she prefers taking individual vitamins rather than a multivitamin so she knows she’s getting the right dose. But if you don’t know exactly what you need, a multivitamin covers the essentials.

Get it here

Zinc

Zinc

Prikker supplements with zinc, which is anti-inflammatory, boosts immunity and speeds wound healing, such as for burns.

Get it here

Vitamin D

Vitamin D

Prikker also takes vitamin D, which is essential for strong bones and muscles.

Get it here

Calcium

Calcium

Calcium is also part of Prikker’s supplement plan. Besides strengthening bones, calcium protects against cancer and heart disease, and it can even help with weight loss.

Get it here

Magnesium

Magnesium

Prikker takes magnesium, which is essential for hundreds of functions, including protein synthesis and gene repair. Magnesium boosts performance at the gym and helps you sleep better at night. Many people are deficient in this important mineral.

Get it here

Vitamin B12

Vitamin B12

Vitamin B12 is another item in Prikker’s nutritional arsenal. B12 combats fatigue, protects your brain and boosts mood. Vegans in particular need to be sure they supplement as the vitamin is not readily available from plant sources.

Get it here

Creatine

Creatine

Prikker takes creatine because it increases strength and power during high-intensity exercise. It also improves post-exercise recovery.

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Omega 3 Fish Oil

Omega-3s

Prikker takes omega-3s for their many benefits: they are anti-inflammatory and support brain, heart and joint health.

Get it here

Green tea

Green Tea

Green tea is also one of Prikker’s supplements, and for good reason. Green tea is a considered to be a superfood with tons of healthful nutrients that burn fat, lower the risk of cancer and improve brain function.

Get it here

Sandra Prikker’s Lifestyle

Agonizing Accident

Prikker was at a party where a pan of oil burst into flames. Her hair caught fire and her eyes and mouth were burned shut. She needed a skin graft, which they took from the back of her head.

Fateful Setback

Prikker’s kickboxing contract was up at the same time that she had her accident. Her contract was not renewed, forcing her to rethink her career options.

Giving Back

Prikker got a big boost from her personal trainer, and so she wanted to help others. She became a personal trainer in 2016.

Self Promoter

Prikker doesn’t have any managers or agents. She does everything herself.

Can’t Buy Me Love

Prikker says she doesn’t take gigs just for money and has turned down some big endorsement deals. She only accepts when she actually believes in the product.

Fakes Need Not Apply

Prikker says while she couldn’t date a guy who didn’t have muscles, she doesn’t like the puffy, steroid look. She doesn’t like fake people more generally, but she admits to having had a boob job.

MMA Dreams

Prikkers says she would consider getting into MMA, perhaps fighting another fitness influencer.

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Prikker on Working Solo

‘I don’t work with a manager. I don’t work with an agent. I do everything on my own.’

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Prikker on Knowing What You’re Promoting

‘I’m the kind of person who does her research.’

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Prikker on her Motivation

‘My motivation comes from each and every one of the friends, followers and women I train ‘

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Prikker on Why She Lives in the Netherlands

‘In the Netherlands, I can easily walk across the street…but in France, no way. Especially if there is something fitness-related in the city at that moment.’

Recommended Products

Dumbbells

Dumbbells

Barbells
Barbells
V bar
V bar
Resistance bands

Resistance bands

Kettlebells
Kettlebells
Boxing gloves
Boxing gloves
Yoga mat
Yoga mat
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