Sarah Dröfn Björnsdóttir

Sarah DröfnDate of birth: 26th December 1990
Hometown: Garðabær, Iceland
Category: Bikini Fitness -171cm
Competition history:
2013: 2nd place Icelandic Cup.

What do you do for a living?

Currently working in Islandia, a shop located in Kringlan. I am also studying for an admission test to get into pre-med in the University of Iceland.

How does it work combining work, school and preparing for a competition?

It can be quite demanding, preparation and organization is key in that department. “By failing to prepare, you are preparing to fail.” –Benjamin Franklin

Why did you decide to compete in bikini fitness?

I was never going to compete, and I mean NEVER! After a few months of training with Konni and seen unbelievable progress I needed a new challenge so I thought why not? Best decision ever!

How many years have you been training?

I started training in March/April 2013 and haven’t stopped since.

What is your background in sports?

I’ve always been a quitter, tried almost everything for a few months but nothing lasted. But better late than never!

Do you have the support of your family?

Yes of course, it would be impossible without their support.

What is your goal within the sport?

Yes off course, it would be impossible without their support.

Who do you look up to in this sport?

Anna Virmajoki from Finland was one of my first inspirations, she is just gorgeous! Nathalia Melo is on my top list as well. Then of course Margrét Gnarr the first Icelandic girl to go pro! This list could go on forever!

Where do you train?

World Class, Laugum.

Do you have a training partner?

Yes, we are three girls that train together. Love them!

How is a typical day in your life?

07.30 wake up and eat my breakfast and prep my bag for the day
09.00 workout with my trainer
11.00-19.00 work
19.00 dinner

How many times a week do you train?

6 times a week

How is your training program?

Monday: Shoulders, biceps & abs
Tuesday: Legs
Wednesday: Upper- & lower back
Thursday: Gluteus & triceps.
Friday: Shoulders & abs
Saturday: Hamstrings & gluteus
Sunday: REST
+30 min cardio after each workout

What´s your favorite body part to train?

Easy, glutes!

What´s your favorite exercise?

Very hard to pick one! At the moment I have to say the hardcore Bosu ball plank!

Do you take any posing classes?

Yes of course! It’s necessary not only to learn the poses and practice the walk but also to get to know some of the other girls and feel comfortable and most important of all, have fun with it!

Do you weigh your food during cutting cycle?

Yes, when I have enough time while I am cooking and when I am prepping for a few days. But I have done it so many times I know how it looks like! Haha

What's your favorite meal when your cutting down?

Oat-pancakes with frozen blueberries! 30g oats, 2-3 egg whites, cinnamon, mix and cook! A little Walden Farms syrup to taste. So delicious!

What´s your favorite meal in off-season?

Sushi, sushi, sushi & then some more sushi!

Do you listen to music while you train?

When I train alone, always!

Do you carb deplete and carb load before a competition?

Before my last competition I did a little depletion and then only carb loaded.

What do you need to work on for your next competition?

I lost a lot of muscle the last weeks before my last competition; I wasn’t eating enough during the day (skipped meals) while I was at work. It’s really important to eat all your meals or you loose your muscles and when that happens in those last weeks of preparation it’s too late to fix it. I never thought I would have to remind myself to eat! Haha

Why, in your opinion, do you think that Icelandic fitness and bodybuilding competitors are doing so well abroad?

I believe it’s a combination of good genes and the mindset of our culture. We have what it takes to become great athletes if we set our mind to it. I think we are mentally very tough and expect a lot from ourselves. Last but not least we are very driven and very competitive! No excuses, just get sh** done!

Are you interested in competing abroad?

Yes, hopefully I will make it happen this year!

How important is it to have good sponsors?

It’s very important!

Who are your sponsors?

Fitness Sport, World Class Spa, Sportís and Snyrtistofan Paradís.

Is there anything you want to say to people that are going to compete for the first time?

For me the hardest part was the day after the competition, I remember waking up and thinking, what now? All the excitement and stress gone on one night! Plan something fun after the competition; life isn’t over after that one night. Don’t forget you are doing this only for yourself and no one else and for me the most important thing is to have fun with it! 

Favorite quote?

“It always seems impossible until it’s done.” – Nelson Mandela

Any last words?

Every pro was once an amateur, every expert was once a beginner, so dream big and start now!

What´s the best way to contact you?

My blog: