Sharon Gayle Athlete Profile

Sharon is a WNBF professional figure competitor and the reigning INBF World Figure champion!
Sharon Gayle

Quick Stats

  • Sharon Gayle
  • New York, NY
  • 5'8"
  • 128
  • 15
  • Back
  • Deadlift
  • MHP Probolic-SR

Competition History

  • Nov. 2009 - INBF World Figure Championships – Received Pro Card, Overall / 1st Figure
  • Oct. 2009 - NPC Grand Prix - 1st Figure
  • June 2009 - INBF IART Hercules - 5th Figure
  • May 2009 - INBF/Metabolix/ atural North America - 5th Figure
  • April 2009 - NPC Metropolitan - 3rd Figure
  • Oct. 2008 - NPC Grand Prix - 2nd Figure
  • April 2008 - NPC Metropolitan - 4th Figure

Your background

I grew up very health conscious and active, with a love for sports. I was on the track team, netball team (similar to U.S. Basketball) and the field hockey team. After entering college, I competed in several outdoor obstacle course competitions.

During my college years, I joined a gym and was immediately hooked! After many years of working out, knew it was time to take my passion for health and fitness further. Already a graduate student, with degrees in Graphic Design and Communication, Television and Video Production, and a Certified Art Education Teacher, I decided to pursue a career in health and wellness.

In 2008, several friends and clients encouraged me to consider competing in figure competitions, insisting that I already looked like a competitor, so why not use it to my advantage?  Their comments made sense; thus, I decided to compete for additional business exposure.

My very first competition was in New York City, April 2008. I continued on, doing fairly well, placing top-5 in all but one of my competitions. It seemed clear that I was on the right track. I continued competing, taking 1st Place at the 2009 NPC Grand Prix and then, four weeks later, in November, 2009, climbing to the top of the ranks, winning the much sought after title of INBF World Figure Champion and receiving my Pro-Card professional competitor status.

Along with an MA. in Television and Video Production, BFA., in Graphic Design and Communication, BA. and Certified, Art Education Teacher; I am an ACE Lifestyle and Weight Management Consultant, Certified Nutritionist, ACE Certified Personal Trainer and AFAA Group Instructor.  I am also the Founder and CEO of Sharon Gayle – Executive Wellness and Lifestyle Management, located in New York City. 

Sharon Gayle Positive Change


What is your training philosophy?


Positive change comes with positive thoughts and singular focus, based on knowing who you are and choosing to enhance yourself from the inside out. Transforming yourself begins in your mind and ripples out to affect every facet of your life. Choosing to change your body for the right reasons, even if that reason is to lose weight, is most attainable and sustainable, when YOU believe it's the right and healthy thing to do for yourself.

Self-acceptance and self-love are paramount to complete and balanced wellness. Cosmetic flaws, wrinkles, and body types are all parts of life. By embracing your body, imperfections and all, you will have opened yourself up to the benefits of sound thinking and the possibilities that lay ahead for you to transform yourself into a better you.

You may never be a size 4 or have a 6-pack, but knowing that you look and feel your best due to implementing a pro-active and healthy lifestyle, will leave you glowing with self-confidence and self-love for the rest of your life. Two very important traits that no other individual can give you!

Please explain your on and off season training:

I have a tendency to train hard year-round, but once I began competing I realized that training hard was not necessarily the answer to attaining the balanced and symmetrical look that I needed to do well in competition.

With this in mind, and the fact that I tend to lean out very quickly, during my off-season I cut my workouts down to strength - 5x per week and cardio – 5x per week (sometimes 4).  However, I still press heavy (as needed) to maintain size and solid muscle.

During the in-season, 6-8 weeks from competition, I up my strength to 6 times weekly, with the 6th day used primarily for leg defining and small body parts such as wrists, tibia and calves. Cardio remains at 5x per week. At the 3-weeks out from competition day, I add a 6th day of cardio.

Sharon Gayle Role Model

What workout works best for you?


Monday - Legs
Exercise Sets Reps
Leg Extension (Superset) 4 15
Alt Weighted Lunge 4 6
Wide Stance Leg Press 10 10
Seated Leg Curl 4 10
Hip Abduction Machine 4 10
Tuesday - Shoulders
Exercise Sets Reps
Rear Deltoid Rope Pulls 4 20
Upright Pushouts 4 10
One Arm Press 4 10
Inverted Lateral Raise 4 15
Heavy Machine Front Press 4 6
Up-N-Backs 4 15
Heavy Machine Press Behind The Neck 4 6
Wednesday - Back
Exercise Sets Reps
Seated Cable Row 4 10
Reverse Grip Lat Pull Down 4 6
Hyperextension 4 10
Wide Grip Lat Pull Down (Superset) 3 15
Straight Arm Lat Pull Down 3 6
Thursday - Arms
Exercise Sets Reps
Reverse Grip Bench Press 4 10
Tricep Dips (Superset) 4 10
NG Tricep Extension 4 6
Exercise Sets Reps
Standing Barbell Curl 3 5
Lying Cable Curl 4 10
Friday - Chest
Exercise Sets Reps
Decline Bench Press 4 10
Heavy Dumbbell Pullover (Superset) 4 6
Barbell Bench Press 4 10
Cable Crossovers 4 15
Incline Dumbbell Flys 3 15

What are your 3 favorite exercises?

  1. One Arm Lat Pull Down – A wide back (v-taper is key) for a beautiful back. I like to work each side separately for a few sets and then finish by doing a set or two double handed.
  2. Step Mill – For a tight behind and strong legs. Squeezing the glut with hard step.
  3. Multi-directional Lunges – for thigh definition.


Sharon Gayle Eat CleanWhat is your philosophy on nutrition?

Eat “clean” year round!  View sweets and fats as a “treat” not a staple!

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

UP at 5:00AM.

  • Pre Gym: 5 egg whites
  • Post Gym: Oatmeal (9:30am)
  • Snack: Protein shake
  • Snack: Trail Mix
  • Meal: Chicken and green veggies
  • Snack: Fat free yogurt and Almonds
  • Meal: Turkey and green veggies
  • Meal: Fish, yams, brown rice
  • Snack: Grapefruit
  • Meal: Green salad with tuna
  • Snack: Protein shake

BED at 10:00PM.

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

UP at 5:00AM

  • Pre Gym: Oranges
  • Post Gym: Oatmeal (9:30am)
  • Snack: Protein shake
  • Meal: Chicken and green veggies
  • Snack: Fat free yogurt and 1 slice. whole-wheat Bread
  • Snack: Spinach, cucumber, raising
  • Meal: Turkey and green veggies
  • Meal: Fish, yams, spinach
  • Snack: Rice cake, almond butter
  • Meal: Green salad with Tuna

BED at 10:00PM

What are your favorite meals and foods?

General favorites: almonds and cranberries, oatmeal.

To die for favorites:

  1. My mother's sautéed snapper (once or twice per year – off-season).
  2. Liver with green peas (once or twice per year – off-season).

Favorite cheat food?

Pepperidge Farm “Mint Milano” cookies when I’m winding down on a Saturday evening. So yummy!


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

  1. MHP Probolic 12-hour Release Protein – For the sustained, continued release of protein to my muscles. Often the last meal of the day.
  2. Scivation Xtend (Grape) – To replace electrolytes and maintain continued energy during and post-workouts.
  3. Myoplex Lite Protein Shakes – Low calorie, low fat protein shakes that I can drink on the go due to the compact size of the container.

Advice For Others

What are the 3 best tips you'd give to women thinking about competing in figure?

  1. Believe in yourself.
  2. Stay focused.
  3. Know that age is just a number!

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

Be organized, plan ahead, and be in bed by 11:00pm the day before your competition. If you do these three things correctly, you will be less stressed the days leading up to a competition. You can step on stage glowing and knowing that regardless of the outcome, you did your best!

Sharon Gayle Figure Champion

Future Plans

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

What would you like to achieve in your figure career?

I would like to continue being a role-model to individuals who desire to be healthy and fit. Along with personal training and consultations, I would like to work with aspiring and/or seasoned competitors. I am expanding my business services to include worksite speaking engagements and hope to one day produce a weekly cable fitness segment on leading a balanced healthy lifestyle, to include, nutrition (meal planning) and exercise, goal-setting and proper form.

Favorite Competitors

My favorite bodybuilders are two old-school bodybuilders, Lenda Murray and Sharon Bruneau for their extremely muscular and yet feminine physiques. My favorite figure competitor is Gina Aliotti.

How Can People Contact You?

How can people contact you?

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1 Comment+ Post Comment

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Posted Thu, 10/13/2011 - 07:34

Nice, you are truly inspiring and well built. Your back is nice but your legs are nice as well.