Leha Long Athlete Profile

Leha Long is a fitness athlete and model who has competed in both bikini and model classes.
Leha Long

Quick Stats

  • Leha Long
  • 1970
  • Atlanta, GA
  • 117 lbs
  • 5-6
  • Legs
  • Crunches
  • Optimum Nutrition Gold Standard Whey Protein
  • FitnessX.com Magazine

Your Background

Competition History

  • 2010 Musclemania Dixie - Model runner up.
  • 2010 SNBF - Bikini Open class, 3rd place.
  • 2011 SNBF - Bikini Tall.

What is your background, and how did you get started in competition?

I was doing mostly cardio and light weights in the past, but I wasn't happy with my results. I decided to get certified in personal training and not be afraid to lift heavier weights. I am a very goal oriented person, so I decided to enter competitions to challenge myself.


Lena LongWhat is your training philosophy?

My training philosophy is that you have to be consistent. I don't believe in an "off season" with what I do. I have to stay in shape no matter what to do photo shoots, write articles and recipes, and to encourage my clients. I train 5-6 days a week focusing on different body parts, however, if I do not have a competition or photo shoot coming up I may take a day off to allow my body to rest. I believe you have to "practice what you preach" each day.

What is a workout that has worked best for you?

  • Monday - I work with a trainer at Body Design on Monday, Wednesday, and Friday. We do shoulders, triceps, and chest on Mondays. 3 x 15, 10, 8 for each exercise. Sometimes we do pyramids or just straight reps up to 15. We do abs at the end of our training. Ab exercises may consist of crunches, bicycles, V-ups, planks, and toe touches.
  • Tuesday - Heavy Legs (Hamstrings/Glutes/Calves). I do a lot of supersets, pyramids, and drop sets. I try to switch it up to keep my body guessing, and I lift as heavy as I can. 4 x 8 or until failure for each exercise. 10 minute warmup before I start training then I end my training with 20-30 minutes of cardio. For the glute blasters I step up on a step or bench with one foot and squeeze my glutes on the way up. For the glute bridges I lay my back on a big ball and squat down then raise up into a bridge and squeeze my glutes and hold for about 5 seconds.
  • Wednesday - Once again, I meet with my trainer at Body Design, and we workout back and biceps. 4 x 15, 10, 8 for each exercise or sometimes we do straight reps of 15. *21's are holding a dumbbell or a barbell in your hands with wrists facing up. 7 reps lifting halfway then 7 reps halfway all the way up then 7 reps full motion. We do abs at the end of our training. Ab exercises may consist of crunches, bicycles, V-ups, planks, and toe touches.
  • Thursday - I train shoulders again on Thursdays with heavy weight. 4 sets of 8 of each exercise. 10 minute warmup before I start training then I end my training with 20-30 minutes of card.
  • Friday - My trainer and I train legs on Fridays. 4 x 15. We do abs at the end of our training. Ab exercises may consist of crunches, bicycles, V-ups, planks, and toe touches.
  • Saturday - Boot camp! I meet with my Body Design group at a local park for about 45 minutes for cardio blast boot camp. We do a lot of running, jump squats, lunges, stair steps, and sprints.
  • Sunday - Rest!

What are your 3 favorite exercises?

Glute kickbacks, jack knives and squats. I like doing glute exercises because I am trying to fill out a little more. I do jackknives a lot because you are working all of your ab muscles, and squats are great for your legs! They really make your quads pop out!

Any other info you want to add about training?

Stay consistent, get to know your body and what you enjoy doing to stay fit!

Lena Long


What is your philosophy on nutrition?

I encourage my clients to eat fresh vegetables, fruit, lean meat and be creative with your food. If you are consistent then you will see results. I look at it as a lifestyle and not a diet.

Give us a typical day in your diet (off season):

I really eat clean on and off-season. I do allow myself a cheat meal once a week though.

Give us a typical day in your diet (Contest Prep):

My diet on and off season stay the same pretty much. Here is a typical day:

  • Lena Long

    Morning: 5-6 egg whites 1/2 cup of oatmeal fruit coffee with sugar free creamer. I sometimes use my egg whites and oats and make it into a pancake.

  • Mid morning snack: Greek yogurt with protein powder, fruit, and almonds.
  • Lunch: Lean protein, veggies, and either a sweet potato or brown rice.
  • Mid afternoon snack: A protein shake or I will make an egg white omelet.
  • Dinner: Lean protein and veggies and/or a salad. If I eat dinner after I train then I will add in a high glycemic carb.
  • Late night snack: Either a casein shake or cottage cheese.

What are your favorite meals and foods?

I love chocolate! I've been very creative with my protein powder to help my sweet tooth! I love peanut butter too! I will eat a tablespoon of it to get rid of my craving.

Favorite cheat food?

Mexican food, pizza, and anything sweet.

Any other info you want to add about diet & nutrition?

Eat 5-6 meals a day and know your portions by measuring your food.


What supplement(s) do you use that give you great results? How do you use them?

  1. Optimum Nutrition's Gold Standard Whey protein powder. I love the flavors and they are not high in carbs and sugar. I cook a lot with my protein, and the flavors are awesome!
  2. Optimum Nutrition's Opti-Women Multi-Vitamins. I started taking these about 8 months ago and can tell I have more energy.
  3. Optimum Nutrition's Glutamine. I have to have this since I train heavy. It really helps my muscles recover.

Advice For Others

What is the best tip you'd give to women thinking about competing?

Get a trainer and a nutritionist. It's very important to look and feel your best. You have to be happy with yourself, and you have to have a passion for it. It's not just a phase it's a lifestyle.

What is your best tip for looking great on competition day?

Plan ahead! This is a big day that takes lots of planning, i.e., training, nutrition, wardrobe, posing practice, tanning, etc. Try different looks in advance that way you have time to play with different hairstyles, makeup, and wardrobe. Don't wait until the last minute.

Lena Long

Future Plans

What would you like to achieve in your career?

I just competed in the SNBF show and am thinking of switching from bikini to figure competing. My muscles have developed more, so I think it's time to move up. I may do the Fitness Universe show in Miami this summer and some NPC shows.

What shows do you have coming up?

Wow! In a year I have achieved a lot. I've been featured in magazines and websites, and I'm a model and writer for FitnessX.com magazine. I would love to be in Oxygen and Muscle and Fitness Hers magazine. I am truly blessed with what is going on in my life right now and can't wait to see what happens. I truly love doing what I do!

Favorite Competitors/Idols

I really look up to Ava Cowan, Monica Brant, and Jamie Eason. These women have truly inspired me into doing what I'm doing now

How Can People Contact You?

I have a fan page on Facebook - "Fitness Model-Leha" and I have a personal website at www.lehahealthandfitness.wordpress.com.

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3 Comments+ Post Comment

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Posted Thu, 10/11/2012 - 19:14
cameron datzker

You have a very classy fitness look. You would be a great guest on fitness andc health.

No Profile Pic
Posted Wed, 09/05/2012 - 15:40

very beautiful body love the abs

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Posted Mon, 04/25/2011 - 19:25
Laura Michel

Terrific profile!! You inspire me everyday. Now that I know some of your secrets gonna try to incorporate them in my lifestyle. Good luck with your goals and sista' you have really done good!!