Magnum Brand Manager Athlete & Bikini Competitor: Marlo van den Brink

Meet Magnum Nutraceuticals Brand Manager and Bikini Competitor Marlo van den Brink. Marlo takes her training and her job at a top notch supplement company in the fitness industry very seriously. Take an inside look at her secret to success in and out of the gym.

  • Hometown: Port Coquitlam, British Columbia
  • Current Location: Surrey, British Columbia
  • Height: 5’5½”
  • Off Season Weight: approximately 138lbs
  • In Season Weight: approximately 122lbs
  • Age: 26
  • Favorite Lift: Shoulder Press and Cable Face Pulls
  • Favorite Lipstick: Dose of Colors in Brick or MAC Viva Glam II

Social Media
Instagram: @mlowill
Facebook: https://www.facebook.com/marlo.williams.96

For those unfamiliar with you, can you tell us a bit about your background and how you got involved in the fitness industry?

I have always been active and involved in sports. My parents put me in sports at a young age and signed me up for t-ball and soccer. When I was 15 years old, I was a passenger involved in a very serious car accident. Due to the crash, I severed my T11, T12 and L1, which required 5-hour back surgery to fuse my spine with plates, screws and rods. I left the hospital after a week of recovery with a custom made back brace which I had to wear all day, every day, other than for sleeping in.

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Within one year, I was playing softball; that’s when I decided to sign up for a gym membership so I would stay active and strong. I ended up falling in love with training, I got a coach, and in 2009 I competed in the Sandra Wickham Fall Classic. I went on to attend the Hilltop Academy to become a certified Personal Trainer. Once certified, I worked at Steve Nash as a trainer. I’m no longer a full time trainer, but I enjoy personal training as a hobby.

Tell us about your upcoming competition, and how will your training and diet evolve as you get closer to the competition?

Last March, I qualified at the Leigh Brandt Classic in British Columbia. The BC’s will be held at the Vancouver Pro Show this year in July. I always train hard and eat clean throughout the year, but in the offseason, I allow myself a little more balance. As I get closer to a show, I become stricter with my diet and my training.

How did you land the job as Brand Manager for Magnum Nutraceuticals? Tell us a little bit about what you do there and what you love most about the company?

I was happily working for Squirrel Systems, point of sales company, where I worked as an Implementations Coordinator. Magnum was looking for a new Brand Manager. Markus, Bert and Matt had thought of me and asked if I would like to come to the head office to discuss an opportunity.

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Of course, how could I say no!? I love Magnum! I love the team and of course, I wanted to work alongside them full time. I gave my notice at Squirrel, and within 3 weeks started at Magnum.

What Magnum products are you currently using?

Marlo’s Current Stack (Off Season)

Right now, I’m training to improve and make gains in some areas, so I am taking products to help my strength.

Morning

  • 2 Mimic (Before breakfast)
  • 2 Acid (After breakfast)

Pre Workout

  • 4 Big C
  • 2 Volume
  • 4 DNA
  • 2 Rocket Science
  • 1-2 Heat

I drink that with a combination of Opus and Hi5.

Post Workout

  • 1 Scoop Quattro mixed with 1 Scoop G

Mid Afternoon

  • 2 Acid

Before Bed

  • G Spring

What kind of headphones do you wear when you train? What music do you listen to when you train and tell us a couple songs on your playlist?

I wear my purple Beats by Dre headphones. Funny enough, I tend to listen to R&B. I know, weird. (Laughs) I also listen to a lot of electro as well. Here are a few songs from my playlist:

Marlo’s Playlist

Miracles – Martin Jensen
Planes – Jeremih
Activate Me – ASTR

Marlo’s Full Routine

Currently, I’m still in my off season. My program isn’t super strict. I typically switch it up each week and work on improvement areas. My improvements for this off season were rear delts and hamstrings.

Monday: Shoulders

  • Shoulder Press 3 x 12
  • Arnold Press 3 x 12
  • Upright Row 3 x 12
  • Plate Front Raise 3 x 8-10 (with a Twist)
  • Dumbbell Seated Side Laterals 3 x 10-12
  • Cable Rear Delts 3 x 12-15

Tuesday: Legs

  • Leg Press 3 x 8-10 (Heavy, Regular Stance)
  • Leg Press 3 x 12-15 (Lighter Weight, Wide Stance, Toes Pointed Out)
  • Leg Press 3 x 12-15 (Lighter Weight, Feet Together)
  • Bench Step Ups 3 x 15-20 (EZ-Bar on Shoulders)
  • Barbell Hip Thrusts or Leg Curl Machine 3 x 15
  • Single Stiff Legged Deadlifts/Kickbacks 3 x 15 (each side)
  • Bridges 3 x 15 (one foot on dumbbell, working each side)
  • Cable Kickbacks 3 x 15-20
  • Reverse Hamstring Extension 3 x 15-20 (Using Incline Bench with Ball)

Wednesday: Rest

Thursday: Back

  • Lat Pulldowns 3 x 12
  • Close Grip Lat Pulldowns 3 x 12
  • Rope Cable Row 3 x 12-15 (Done in Squat Position)
  • One Arm Dumbbell Rows 3 x 12
  • Cable Face Pulls 3 x 12-15
  • Bent-Over Row 3 x 12 (EZ-Bar)
  • One Arm Lat Pulldowns 3 x 15 (Using Cable)

Friday: Arms

  • EZ-Bar Curls 3 x 12-15 (Standing)
  • Overhead Cable Extensions 3 x 12-15
  • Seated Dumbbell Curls 3 x 12-15 (Superset)
  • Hammer Curls 3 x 12-15
  • Dumbbell Kickbacks 3 x 12
  • Standing Dumbbell Crossover Curls 3 x 12
  • Pressdowns 3 x 12-15 (Using Straight Bar)

Saturday: Bootcamp

Sunday: Rest

What is your secret to your incredible hamstring and glute development?

Weight! Many women are afraid of lifting heavier weights. However, in order to build a bigger booty and better hamstrings, you need to lift weight and push yourself. I find performing a wide range of exercises helps me to hit each small muscle surrounding that area.

MARLO_DanielSicolo

Marlo’s Tip

Don’t just do seated hamstring curls or cable kickbacks; switch it up, and add lots of different exercises and variations to your routine.

Do you have a favorite pair of shoes to train in and a separate pair for squatting?

I always train in my Converse Chucks. Unless I want to do intense cardio, then I wear my Nike Frees.

How do you keep such a tiny waist?

I think the key to staying lean, and as a result maintaining a small waist is to fully realize and understand that maintaining a healthy diet and training program year round really is a lifestyle. I still grocery shop and meal-prep throughout the year as if I’m competing and getting ready for the stage. The only difference is, I keep balance and allow myself occasional cheats such as wine and cheese!

What’s the one food you couldn’t live without? And as it gets closer out to a competition, how do you handle cravings?

Cheese!!!! For my last prep, the thing that saved me was my protein ‘lava cake’. I understand it’s not cheese, but I also love chocolate! I needed to compromise, as I know incorporating cheese is kind of out of the question. (Laughs)

Marlo’s Lava Cake Recipe

Marlo’s Ingredients
  • 1 Scoop Quattro (Chocolate)
  • 1 Tablespoon Cocoa Powder
  • 1 Teaspoon Baking Powder
  • Vanilla Extract (Several Drops)
  • Water
Marlo’s Instructions
  1. I use just enough water to make a ‘cake batter’ consistency.
  2. Next, I microwave it until it’s not quite fully cooked through; this will give it a ‘lava’ center!

Marlo’s Typical Diet

  • Meal 1: 1 Scoop Protein and ¾ Cup Oats
  • Meal 2: 1 Can Tuna, ½ Cup Brown Rice, 1 Tablespoon Roasted Red Pepper Hummus and Several Dashes Hot Sauce
  • Meal 3: 4-5 Ounces Chicken, ¾ Cup Cooked Yams and Approximately 12 Asparagus Spears
  • Meal 4: 1 Apple and Cashews
  • Meal 5: Chicken or White Fish and 1 Cup Vegetables
  • Meal 6: Protein Shake

If I’m still hungry, I’ll have meal 6, a protein shake.

What’s your favorite flavor of protein powder?

No question, Quattro Chocolate Peanut Butter Addiction!

Do you have any special beauty tips you’d like to share?

I like to pick a feature such as big dramatic eyes, or lips, but not both. Currently, the look I’m into is big lashes and a dark dramatic lip.

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Tell us about your two dogs.

I have two girls; one is a Maltese/Yorkie cross named Bailey. She is 7 years old and is a bit of princess, but she really is a sweetheart. My other girl’s name is Emma, and she is a Maltese. She is 4 years old and has quite the personality! She’s definitely the ‘stereotypical’ blonde, a bit of a klutz and a little bit of an airhead too! (Laughs) I adore her though!

What are your hobbies and interests outside of the fitness industry?

When my crazy life allows, I spend quite a bit of time with my family and friends, and I love going to the movies with my husband! I also love going on trips to Seattle or the Okanagan, and I love trying out new restaurants and wineries.

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