Sara Picken-Brown Athlete Profile

Sara Picken-Brown is a professional IFBB Figure competitor who won her pro card in 2010. She has competed 20 times since 2005.
Sara Picken-Brown

Quick Stats

  • Sara Picken-Brown
  • 1977
  • Johannesburg, South Africa. Currently reside in Australia
  • 5'0"
  • 97 lbs
  • 11
  • Legs
  • Love all of them
  • Acetyl L-Carnitine and Beta Alanine
  • Underworld active wear and Vitamin King

Your Background

Competition History

Sara Picken-Brown


Received IFBB Professional Figure Status - November 2010.

  • IFBB Australian National Championships - 3rd
  • IFBB Women's World Fitness & Figure Championships - World ranked 8th
  • IFBB Australasian Championships - (defended title) - 1st place
  • IFBB Arnold Amateur Fitness Classic - World ranked 6th


  • IFBB Australian National Championships - Figure Class - 1st Place
  • IFBB Victorian Titles - Figure Class - 1st place
  • IFBB NZ Elite Championships - Figure Class - 4th place
  • IFBB Australasian Titles - Figure Class - 1st place
  • IFBB Elite Championships - Figure Short Class - 1st place


  • IFBB Victorian Titles - Figure Open - 1st Place
  • IFBB Australian Titles - Figure Class 2 - 2nd Place
  • ANB Victorian Titles - Figure Open - 2nd/Best Routine
  • ANB Australian Titles - Figure Class - 2nd Place
  • INBA Victorian Titles - Figure Open - 4th/Best Routine


  • INBA Victorian Titles - Figure Open - 1st Runner up/Best Routine


  • INBA Australian Titles - Figure Open - 2nd Place


  • INBA All Female Classic - Novice 1st Place & Best Routine
  • INBA All Female Classic - Figure Overall - 1st place
  • INBA Australian titles - Figure Overall – 2nd Place
  • INBA Australian Titles - Figure Class Open - 1st place

Sara Picken-Brown

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

My background was originally as a professional ballerina, prior to commencing my career in the fitness industry. I studied dance and the performing arts and then worked with various companies and independent dance groups around Australia, UK, and Asia. I got into the figure competition after a rep at a supplement store commented on my calves, was blown away at my leg development and thought I would do really well as a figure girl. So I thought, 'how hard can it be' and here we are today.


What is your training philosophy?

Consistency, diet and a balanced training program all year round is the way I like to maintain my training regimen. As a trainer I believe you are the product of your philosophies and as such a walking billboard for your business, so I like to be in the best shape possible both on and off season. In fact I don’t really have an off season, I simply mix my training cocktail depending on how far out from a show I am. I always include cardio, which varies from 30 minutes to 2 hours a day, I love cycling and ride nearly everywhere. Weigh training gets mixed up often too, I follow a periodized program that incorporates decent hypertrophy training principles and functional training as well as kettlebells.

Sara Picken-Brown on the leg press.What is a workout that’s worked best for you?

  • Monday - Chest and Quads 4 exercises each, 8-10 reps.
  • Tuesday - Sprint training, 30-45 minutes on bike or treadmill.  
  • Wednesday - Back and Hamstrings 4 exercises each, 8-10 reps.  
  • Thursday - Cardio, 1 hour bike or stair master.   
  • Friday - Shoulders and Triceps 4 exercises each, 8-10 reps.
  • Saturday - Rest day.    
  • Sunday - Power legs, heavy weights. Plyometric work and beach runs.

If you have to pick only 3 exercises, what would they be and why?

  1. Squats - Awesome for glutes, hammies and quad shape and development.
  2. Lateral Raises - Shoulder caps are so important for girls and done properly this exercise gives that nice capped look.
  3. Chin ups - A great all round torso exercise for shape and conditioning.

Anything else you want to add about training?

Competition is always great but strive to be your best self. Jealousy and ego are not very sexy or appealing attributes to have and will always steer you away from your goals.

  1. Set clear goals and work on improving on the gains made each session.
  2. Be consistent and focused always.
  3. Leave your problems and issues at the gym door. Gym should be your stress relief, escape and sanctuary to cope with anything that may be going on at the time. Where the mind goes the body will follow.


What is your philosophy on nutrition?

Keep it lean and clean ALL YEAR ROUND.

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

It’s the same as on-season, quantities will vary however.

  • Breakfast: Rice or oats with eggs or chicken.
  • Snack: Natural nuts.
  • Lunch: Chicken, beef or fish and salad.
  • Snack: Hard boiled egg or piece of fruit.
  • Dinner: Chicken, fish with veggies or salad.

Sara Picken-Brown

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

As above just smaller quantities and the nuts and fruit will get eliminated as we come into the show.

What are your favorite meals and foods?

Favorite meals would have to be a fresh seafood buffet. I love all seafood and in Australia we are very spoiled with our choice/options.

Favorite cheat food?

I am partial to a glass of red wine now and then, and also the odd piece of the Greek sweet, Baclava.

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

The key to your results will always be found in how and when you eat. Using food to medicate emotional needs is never a positive reality to face, but once you can overcome this and realize that food in its pure form is the fuel the body requires to survive in a healthy state, things really become so much easier in terms of goal achievement.


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

  1. Vitamin C 2000-3000mg, great for fluid retention, assists in connective tissue production and therefore recovery-take 2 times a day (morning and night).
  2. Acetyl L-Carnitine, used as a non-stimulant fat burner in the morning and pre workout.
  3. L-Glutamine the best for dieting as it helps with gut health, recovery and cravings/hunger pains. I have it in my water that I sip on all day.

Advice For Others

Sara Picken-BrownWhat are the 3 best tips you'd give to women thinking about competing in Figure?

  1. Get a great coach and listen to them, go to a show and see what goes on and be patient. Creating the body of your dreams takes time.
  2. Allowing your head to adjust to this new physical form also takes work and time, so a healthy head and body need your consistent effort and nurturing in order for them to be sustained.
  3. Above all don’t ever let anyone dissuade you from something you really want.

What’s your best tip for looking your best on competition day?

Your smile. Once you have gotten to stepping on stage, the work is done and it is in the lap of the gods (or judges), all you can do is enjoy the experience and a smile can make all the difference to the final package being confidently presented.

Future Plans

What shows have you got coming up, where can we see you compete?

I am currently 6 weeks out form my pro debut and will then have 3 shows in USA in October 2011. I am very excited about my rookie year in the IFBB pro ranks.

What would you like to achieve in your Figure career?

Longevity and to keep getting better every show. But there are a couple of big must do things, to step on the Olympia stage and to step on the Arnold stage as a pro (I have already experienced this as an Amateur, but to follow this as a pro would be a dream come true).

Favorite Competitors/Idols

Who are your favorite figure competitors and idols?

Ava Cowen is stunning and you can see the hard work she puts in, because she consistently improves. I admire this in all athletes, figure competitors or not. Monica Brant has a career and physique to be envied and aspired to, also.

How Can People Contact You?

Via my websites, I have online programs which can be catered to anyone from anywhere in the world. I am also available for guest appearances and seminar presentations.

Sara Picken-Brown

Photo Gallery

Join over 500k subscribers who receive weekly workouts, diet plans, videos and expert guides from Muscle & Strength.


3 Comments+ Post Comment

No Profile Pic
Posted Fri, 07/12/2013 - 04:45

Sara Picken-Brown is one of The Most Beautiful, Sexiest, Sweetest and Most Inspiring Ladies in the World!!! I truly appreciate her and everything she does....what an Absolute Angel she is!!! Sara, if you are out there I sincerely appreciate ya and love ya!!!! xoxo :)

No Profile Pic
Posted Mon, 12/26/2011 - 05:55

yuo are very nice

No Profile Pic
Posted Tue, 05/03/2011 - 12:08

Sara is highlighted member of ModelsActresses International. She is someone we are so proud of. She is a focused fitness model and is loved by her peers and competitors alike.