Posted 22 August 2012 by Interview:

Hope "Smallwonder" Trask

How/when did you get started in training
and living a fit lifestyle?

I will never forget the exact date... January 2, 2009. I was only 17years old, and a senior in high school. I walked into Golds Gym to get my first gym membership ... and never left. I fell in love with the entire gym atmosphere from the moment I walked in. I started working out because I was so sick and tired of being picked on throughout my years in school for being so skinny. I was skinny and unhealthy looking with a very "boyish" figure. I hated it and had no confidence in myself. I wanted to be a strong, sexy confident woman... so I joined the gym and took my life, health and fitness into my own hands and took control.

How do you stay motivated?

I am motivated by different things daily. I am motivated by my personal results. I am motivated by a compliment. I am motivated by knowing I still have a long road ahead of me. I am motivated by the others less fortunate than me who don't use excuses. I am motivated knowing that the possibilities of my health and fitness are endless. I am motivated by success and struggle.
Motivation can and should come from many different avenues, as long as you find your self-motivation you will be successful.

What types of cardio have worked best for you?

There are actually 2 types of cardio that seem to work best for me. The first type is when I do fasted cardio first thing in the morning. I have gotten into a great routine this year of 5 days a week, rolling our of bed, brushing my teeth, lacing my sneakers, taking my fat burner and going!!! Not only is this an effective way to burn fat it is a great way to kick start my day. My energy and stamina during the day is clearly better when I do my morning cardio as apposed to sleeping in.

The second type is HIIT/Plyos. Just this year, on Sunday mornings I started going to the local high school track for 50-60mins of nothing but high intensity HIIT/Plyometrics cardio. This is a great cardio workout that also helps to build and tone the lower body.

Do you have a favourite healthy recipe?

Of course I do!!!! My infamous protein pancakes! Such a sweet treat to satisfy any dieters’ sweet tooth! I actually came up with this recipe because pancakes are my favorite cheat food. I also find that in the morning time (after my cardio) I’m very hungry and getting full, on a competition diet... isn't easy. BUT, I created this recipe that fills me up each and every time!
Sweet packed protein pancake sandwich

Protein Pancake

  • 3 egg whites
  • Dash of Cinnamon
  • 1/2 scoop of protein powder (vanilla or chocolate)
  • 1tsp of baking powder
  • 1 Stevia

Mix and prepare in small frying pan like a pancake.
Now here is how you fill yourself up...
Mash 4.5 oz of sweet potato (25g)
Mix in a dash of cinnamon

Cut pancake in half and spread the sweet potato on one portion, placing the other half of the pancake on top creating a sandwich. Drizzle a little sugar free pancake syrup (I usually do just a few tablespoons) and enjoy!!!! This fluffy sweet potato pancake sandwich is sure to fill anyone up!

The pancake comes out to be about 25g of protein (of course depending on the protein powder you use) and the sweet potato equals out to about 25g of carbs.

A clean filling breakfast desert if you ask me!

What does your diet consist of?

With the exception of my above recipe for protein sweet potato pancakes, my diet is very boring. Almost the same daily. I viciously cycle my carbs but my fats and protein always remain the same.

Meals 1 & 2 are always eggs and oats. Meal 3 & 4 are almost always 4-4.5oz of chicken and either green beans or broccoli. (Depending on carbs for the day, I will add 4.5oz of sweet potato to meal 3) and meals 5 & 6 are almost always some type of fish. This makes preparing my meals extremely simple and quick. I would much rather eat the same thing daily and keep things simple and try not to think about food and meals. This also helps me keep craving away. * My fats are at meal 3 or 4 and are usually a serving of coconut oil or macadamia nut oil.

How do you deal with cravings for junk foods,
sweets and salty food?

I actually do very well! I constantly crave peanut butter, but for the most part I feel I stay too busy to over think about food and cravings.

What are your top 3 favourite exercises?

Easy!!!! Dumbbell curls, walking dumbbell lunges and wide grip pull-ups.

Do you listen to music whilst you train?

During cardio, any type of cardio... I have to have music on! Mostly today's Top 40 style music. But, while I am training... don't tell anyone but I wear my ear buds like I am listening to music, but I am really not. Hahaha! I find I get so " in the zone" I don't hear anything, not music or others in the gym, it's just me and the weights. But, I wear the headphones a sign that I am focused.

What is your training routine like?

Here is my average weekly split...

Day 1
6am: Morning fasted cardio
6pm: weights- Shoulders and abs

Day 2
6am: Morning fasted cardio
6pm: Biceps and Triceps

Day 3
6am: Morning fasted cardio
6pm: Heavy Quads, Light Hamstrings, abs

Day 4
6am: Morning fasted cardio
6pm- Back

Day 5
6am: Morning fasted cardio
6pm: Front delts, rear delts, abs and calves

Day 6
6am: Morning fasted cardio
6pm: Heavy hamstings light quads

Day 7
6am: Morning track workout
6pm- No train

Do you set short and long term goals?

I set both. Right now, short term is my show in (Aug 18th) My goal is my national qualification, which means placing top 2 in my class.
Long term, is improving my overall figure and turning Pro.

What are you most proud of?

I am most proud of not giving up on myself. Taking control of my health and fitness was not easy. There have been many times in the last 4 years that it would of been very easy to give up. Weather it was because of work, money, relationships ect. I could of so many times made up excuses why I couldn't go to the gym or why I couldn't diet right and take care of myself. But, I never did. I fought for what I wanted, and what I still do want... is to be healthy and fit.

Have you had any obstacles or setbacks towards achieving your goal physique?

Oh yes. But I never let any obstacles or anyone stop me. It has not been easy, but it has been worth it. I have dealt with un-supportive family and friends, health issues and small injuries, financial issues... you name it.

How do you measure your progress?

I really like to measure my progress by how I look and feel. It is so easy to get wrapped up on numbers weather when lifting or on the scale, to me the numbers are just guidelines.

Who are your favourite, athletes or fitness models?

Oh my gosh, the list could go on and on! I am so inspired by so many athletes and models, I don't think I could name them all. I know the main inspiration in my life has been IFBB Pro Candice Keene. She does it all, being a Pro Figure competitor and respected fitness model she is truly the totally package and I am privileged to call her my best friend.

What supplements would you use/recommend if any?

Well, I work for the sports supplement company Infinite Labs. I am the lead marketing rep and athlete specialist. So of course I use and recommend out product BUT not because I work for Infinite Labs but because I use our products and truly do believe we have some of the highest quality products you can find on the market. If you don't believe me... visit and see for yourself :D

What 3 tips would you give to any woman wanting to get a feminine, CutandJacked physique like yours?

  1. Realize that there are not limits! Set a goal, reach it, then reach higher! You can always be more healthy and fit than you can imagine.
  2. Diet is everything. As the saying goes " You can't out train a bad diet". Take your diet as serious as you take your training and cardio. The cheat food you eat will never taste as good as the results you get from eating clean.
  3. Always push yourself to that next level, just when you feel you can't finish that last 5 minutes of cardio, or lift that last rep. Push through it! Find that inner strength to want to be better. You have to want it because no one can do it for you. Train to better yourself and train strong!

Hope "Smallwonder" Trask

Year of birth: 1991
Weight: Stage: 109lbs, Off-season: 120lbs
Height: 5'4"

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