Sarah has been a pro boxer, a pro female football player in the LFL, a NPC pro figure competitor, and is one of the most hybrid female athletes out there.

CB: Sarah, welcome to Critical Bench. It’s great to have an elite athlete who competes in so many different professional sports. First, tell us about yourself!

SGK: I am a free spirited, hard working young woman originally from New England, Massachusetts. I have my own personal training business serving Fort Lauderdale and Aventura Florida. I am also a fitness model and women’s NPC Figure competitor.

CB: Let’s start by talking about your journey as a boxer. List for us your favorite moment, funny moment, crazy moment, and a moment that changed you?

SGK: Wow…well, my favorite moment was when I won my fight hands down and also took home a belt! Everyone was nervous because they thought my opponent was going to be super tough. Halfway into the first round I knew I had the fight when I hit her with a couple jabs that sent her head back. It shook her confidence when she felt the power of my jab!! Wooohoo! I would say a moment that changed me was when I let some drama in my corner get to my head and affect me negatively in another fight I had. I realized how much of a mental sport boxing is.

CB: What was it about boxing that you loved so much?

SGK: I not only love the physical challenge of boxing but I love the technical aspect of the sport as well. I know it sounds crazy but when I get into it I kinda like getting hit. Of course not when I’m in a fight ’cause that equals points for them, but it doesn’t faze me! (laughs)

CB: Sarah, you are a warrior!! How did people respond when you told them you were boxing?

SGK: I think they were surprised because looking at me they were kinda like “Yeah, okay.” However, once they saw me in action it totally changed their opinions.

CB: Before you boxed, you were a ring card girl. You lived the model’s dream and the athletic dream. Did you like boxing more or being a ring card girl?

SGK: I love boxing WAY MORE than being a ring card girl. I have always been a tom boy, so kicking someones ass is way more fun for me than being sexy!

CB: Very cool. What did you think of being a ring card girl back when you were one?

SGK: It was fun! I was very young so it was quite an exciting experience for me.

CB: You are extraordinarily athletic and in amazing shape. You inspire lots of people. Tell us about your training routine.

SGK: My training routine varies depending on what stage of training I am in. If I’m getting ready for a show my training is usually a typical body building style and I’ll do 2 a days where I split cardio and my lifting. If I am in the off season I prefer to do more circuit, functional style training and I will box or do some MMA for fun.

CB: We also know you compete. How do you train for your shows and what is your diet like?

SGK: For my shows I usually do chest Monday, back Tuesday, legs Wednesday, just cardio on Thursday or arms and cardio, shoulders Friday, and legs again Saturday. It tends to go something like that. My diet also depends on how far out I am from my show. Typically it consists of lots of protein, green veggies, salads, eggs, and some complex carbs. When I am not getting ready for a show I try to stay along the same guide lines but I add more healthy fats in my diet and a little more variety. Also less measuring and being so strict on my portion sizes.

CB: On top of all these accomplishments, in 2009, you played for the LFL with the Miami Caliente. The LFL is professional football and it is played in lingerie for those who don’t know. Sarah, what were your thoughts when it came to playing in the LFL?

SGK: Well again I love sports and I am a huge football fan. I was super excited to get out there and take some broads out! (laughs) Football is an awesome sport!!

CB: What was harder boxing or playing in the LFL and why?

SGK: I would say boxing was harder because football is a team sport and when you mess up hopefully your team has your back. Boxing is just you in that ring and your opponent. May the best man win!!

CB: Was playing in the LFL what you thought it would be?

SGK: I didn’t go in with a lot of expectations but the game of football itself was more complicated than I anticipated, so that was a challenge. You know, we didn’t grow up learning the game in elementary and high school so it was like a crash course on everything.

CB: Speaking of great football players, you also have videos of you training with NFL pro bowl living legend Brendon Ayanbadejo. How did you meet him, and what is it like training with an NFL living legend like Brendon?

SGK: I met Brendon probably 7 or 8 years ago when my best friend and I crashed her fiancées house where Brendon was sleeping. I woke him up and introduced myself and ever since then we’ve been friends!! (laughs) I truly enjoy training with Brendon. He inspires and motivates me!

CB: What has it been like being friends with Brendon?

SGK: Brendon has been a great friend to me. He is a real down to earth guy with a super positive attitude! I really appreciate and enjoy his friendship!

CB: Outside of Brendon, name us some athletes who inspire you.

SGK: Wow…that’s a tough one. I gain inspiration from other female athletes like Dara Torres, Mia Hamm, and Figure competitor Ava Cowan. I am all about woman being mentally and physically strong. Sports of all kinds build your confidence and mental strength. Girl power!!!

CB: What motivates Sarah to be a fitness bombshell?

SGK: I like challenges! I’ve seen what I can do with my body and it motivates me to keep pushing to be the best. I also hope to use it to grow my business as a personal trainer and as a model!

CB: What makes Sarah happy?

SGK: Doing what I love and having good friends and family in my life

CB: How do you want to be remembered?

SGK: As a determined, hard working, honest, caring, sexy beeatch!! (laughs)

CB: You will be remembered as all of those and more! You’re a hybrid, professional athlete superstar in so many sports as well. What is your advice for young girls who would one day like to be in the best shape possible?

SGK: Stay focused! Set goals for your self! Pick a sport and become the best you can at it!!

CB: What was it like for you to do a figure contest?

SGK: Well, I had done quite a bit of modeling and bikini contests when I was younger so when it came to getting on stage that was easy, but learning to pose for figure and compete against so many other great athletes has been new to me!

CB: What was it like competing in the NPC?

SGK: I have always wanted to compete in the NPC and I think its a super professional organization. Definitely more competition. You have to bring it!

CB: You did just that and always excelled. What has it been like being a personal trainer for you?

SGK: I think I have a gift for teaching and really I enjoy being able to inspire and potentially change someone’s life. Sometimes I feel like a psychiatrist, and that can be draining at times but like any business it has its ups and downs.

CB: Sarah, let’s hear your top 10 fitness tips.


1. Always incorporate squats and deadlifts in your leg routine.

2. Don’t just do low intensity cardio but incorporate intervals as well.

3. Switch up your routine every few weeks.

4. EAT! don’t be afraid to eat, thinking you will get fat. Make sure its real food, not processed and low in sugars.

5. Don’t stretch before you lift. Incorporate an active dynamic warmup that mimics the movements you are going to perform in your actual workout. Stretch after.

6. Consume your protein shake with fruit right after your workouts.

7. Give your self a rest day or two. You will come back stronger.

8. Don’t over train. You don’t need 3 or 4 hours in the gym a day. It’s counter productive to your muscular development.

9. Incorporate single leg training into your leg routines. It will improve your overall leg training and stability.

10. Strengthen your core by doing full body movements, not just crunches. It will make you stronger in all your movements.

CB: These are great tips. Everyone should print these 10 tips out and put them on their refrigerators. Sarah, It has been great talking to you, Sarah. In closing who would you like to thank?

SGK: I would like to say thank you to all the people who support me and encourage me in what I do. Thank you for following me on twitter, facebook, my website and YouTube channel! And thanks to my friends and coaches who believe in me!  You can connect with me at these links:


Interviewed by Ben Tatar