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Courtney White

Fitness competitor


My name is Courtney white and I'm 24 years old. I'm currently studying my nursing degree in Wales.
Getting into the fitness industry for me was the best decision I've ever made, it has given me so much more confidence than I honestly never thought I would have. My first show was in 2017 at UKBFF in Warrington- this is something that not only shocked me but shocked all my family. Getting on stage in front of so many people for the first time in a bikini! But I put so much work and dedication into it and it was worth every minute.
The gym has changed my life and it will always be an interest of mine. I hope to do more competitions next year once I've qualified and I hope to inspire other girls to never give up if they really want something and to always believe in themselves.

Favourite Product

Time 4 Whey Protein

I love to mix Time 4 Whey Protein Chocolate Peanut Butter flavour with my oats every morning and they go perfect together. It takes away any cravings and is a perfect breakfast.


Questions & Answers

How long have you been going the gym?

Around 3 years.

What inspired you to join the fitness industry?

Watching my first fitness competition 2 years ago in the UKBFF in Warrington. Seeing such amazing confident girls with all different shapes and sizes because they were happy and confident in their bodies!

Who do you admire in the fitness industry?

Paige Hathaway and Tammy Hembrow.

When do you find it easier to lose fat?

I find it more effective in the morning fasted. This means no food when you first wake up. I use water only with Time 4 Intra-Workout , an advanced BCAA blend which gives me a fruit drink, keeps me hydrated whilst working out and gives me the extra boost I need.

What are BCAA’s?

BCAA’s are Amino acids. They are important for the stimulation of the muscle protein synthesis, reduction of the protein breakdown and for preserving muscle glycogen stores. These amino acids are rapidly absorbed into the bloodstream, which makes them efficient and effective. EAA’s - Essential amino acids are essential to obtain through diet because the body cannot produce them on its own. They promote cellular repair, give energy, promote healthy digestion and prevention of muscle breakdown.

What is your favourite Time 4 Pre-Workout flavour?

My favourite is Time 4 Pre-Workout Bubblegum flavour, and I take this 20 minutes before training. It doesn't give me any side effects, in the sense of shaking or make me feel terrible after. It gives me the perfect energy boost that I need before my workout.

What is your favourite workout?

My favourite workout is Legs and Glutes. I try and train these 3 times a week if I can but some weeks I will only train them twice.

How long do you train for in the gym?

I train for a minimum of 1 hour. With legs/ glutes I take longer because I always get carried away and love training them!

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