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Three’s The Charm!

Heather Brice Earns Bodybuilding Pro Card on Third Attempt

Third time’s not just the charm—it’s the breakthrough. After two determined attempts, Heather Brice stormed the stage at APEX VIII and walked away with her long-awaited IPL Bodybuilding Pro Card. A masterclass in perseverance, self-belief, and strategic evolution, Heather’s journey is proof that grit and grace can go hand in hand. In this exclusive Natural GAINZ interview, she opens up about the mindset shift that changed everything, the tweaks that turned training into transformation, and why she believes it’s never too late to show up stronger—on stage and in life.
PHOTOGRAPHY BY BEN YOSEF

HEATHER, CONGRATULATIONS ON YOUR PRO CARD WIN AT APEX VIII! WHAT CHANGES DID YOU MAKE TO YOUR TRAINING FOR THIS THIRD ATTEMPT THAT HELPED YOU FINALLY BREAK THROUGH AND CLAIM THE TOP SPOT?

Thank you so much! Honestly, I went into this prep with more confidence, more trust in my coaches, and a deeper connection to why I was doing it. I’ve always been fascinated with bodybuilding, and achieving the Pro Card was a goal I really wanted to accomplish. I know people are watching, and I just want to inspire others. I stayed laser-focused, worked hard to grow my quads and shoulders in the short time I had, and gave myself permission to rest when my body needed it. Coach T had me hit quad extensions daily with drop sets, and shoulders 2–3 times a week. That, paired with dialing in my routine, posing, and nutrition, was the winning combo.

LET’S TALK NUTRITION—WHAT DOES A TYPICAL DAY OF MEALS LOOK LIKE FOR YOU DURING BOTH OFF-SEASON AND CONTEST PREP?

In the off-season, I keep things pretty clean but allow for more variety and flexibility—think lean proteins, complex carbs like chickpea pasta, quinoa, and brown rice, lots of veggies, and healthy fats like avocado or almond butter. I lean heavily on Arbonne’s low-sugar protein throughout. (One to two shakes a day is not unusual.) I also incorporate one cheat meal a week, so I have something to look forward to.
     During prep, it’s more precise and repetitive: I measure everything and stick to foods I digest well—usually ahi, chicken, rice cakes, egg whites, blueberries, and greens. Simple, clean, and consistent.

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…I WENT INTO THIS PREP WITH MORE CONFIDENCE, MORE TRUST IN MY COACHES, AND A DEEPER CONNECTION TO WHY I WAS DOING IT. I'VE ALWAYS BEEN FASCINATED WITH BODYBUILDING…

MANY COMPETITORS STRUGGLE WITH CRAVINGS DURING PREP. DO YOU HAVE ANY GO-TO STRATEGIES OR FAVORITE CLEAN TREATS THAT HELP YOU STAY ON TRACK?

Cravings are real! I lean on berries. Sometimes just brushing my teeth or adding an extra evening cardio session helps reset the craving. And when I really need something, I turn to Arbonne’s gut-friendly nutrition like their Fizz or protein shakes—the protein is so versatile. My favorite is a scoop of strawberry protein mixed with cottage cheese and a few blueberries, combined like a pudding. It’s magical—think mock cheesecake! (I have a chocolate peanut butter version too.) It helps me feel like I’m indulging without derailing my plan. We also create a treat list for the day after the competition. Our team celebrates our hard work together with silly videos and fun. We take a few days off to rest and celebrate—then get back to it.

YOU’VE BUILT A PHYSIQUE THAT STANDS OUT ON STAGE. WHICH MUSCLE GROUP DO YOU LOVE TRAINING THE MOST, AND WHAT ARE YOUR FAVORITE EXERCISES FOR IT?

Shoulders and back days are my jam! Although I still have some more development I’d like to see in my shoulders. There’s just something about capped delts that completes the silhouette on stage. I love lateral raises (dumbbells and cables), Arnold presses, and leaning single-arm raises to really isolate and sculpt the muscle. I love having shoulder definition and strong, sexy arms. However, I’m working hard to build more leg and glute development for this next season. So leg days are becoming more fun—and not dreaded. [laughs]

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Shoulders and back days are my jam! Although I still have some more development I’d like to see in my shoulders.

HOW DO YOU BALANCE THE INTENSITY OF BODYBUILDING WITH REST AND RECOVERY? WHAT ROLE DO THINGS LIKE SLEEP, STRETCHING, OR MASSAGE PLAY IN YOUR ROUTINE?

Recovery is everything—especially at this stage in life. I’m not 20, so I prioritize sleep. Hot water is my solace. I stretch often and get regular chiropractic and massage work—plus more stretching. I use the massage chairs and hydro bed at the gym and have a small shoulder massager that’s frequently in use during TV downtime with my hubby. I also incorporate low-intensity movement on rest days to keep things flowing. Listening to my body is a skill I had to learn the hard way, but it’s made all the difference.
     This season, I also incorporated a couple of ice sculpting competitions in between training. So I definitely had disruptions in my routine and more rest days after. But ice sculpting competitions are 12- to 15-hour days—they’re super workouts on their own!

DO YOU FOLLOW ANY PARTICULAR SUPPLEMENTS OR PROTOCOLS THAT YOU FEEL HAVE BEEN KEY TO YOUR PHYSIQUE AND HEALTH AT THIS STAGE IN LIFE?

Yes! Gut health is foundational for me—Arbonne’s GreenSynergy with probiotics, prebiotics, enzymes, greens, and skin elixir are staples. I also use their clean, high-quality protein, powdered multivitamin/mineral supplement, muscle recovery support, Cleantox tea, and InnerCalm adaptogens to manage stress. Supporting my hormones, digestion, and blood sugar naturally has made all the difference in how I feel and perform.
     When traveling or during cold season, I use a couple of our immunity products as well. I also take other ligament support supplements and always take vitamins E, D, and magnesium daily. I had a back fusion 10 years ago and have to take extra care of my hip flexors.

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SUPPORTING MY HORMONES, DIGESTION, AND BLOOD SUGAR NATURALLY HAS MADE ALL THE DIFFERENCE IN HOW I FEEL AND PERFORM.

OUTSIDE OF THE GYM, WHAT ARE SOME NON-NEGOTIABLE DAILY HABITS OR LIFESTYLE CHOICES THAT SUPPORT YOUR SUCCESS AS AN ATHLETE?

My morning routine is sacred—hydration, gratitude, movement, and planning my day with intention. I fuel my body, fuel my mind, and stay connected to my purpose. My day flows much more smoothly when I don’t pick up my phone during the first hour of intentional me time. New business reach-outs, follow-ups, and client and team support calls are also becoming part of my daily rhythm. That—and staying plugged into my community. Weekly team calls for my business, biweekly posing sessions during prep, and regular check-ins with my coach all keep me accountable. Support and accountability are game-changers for all my goals.

WHAT MESSAGE DO YOU HOPE YOUR JOURNEY SENDS TO OTHER WOMEN—ESPECIALLY THOSE IN THEIR 40S, 50S, AND BEYOND—WHO ARE THINKING ABOUT GETTING INTO BODYBUILDING OR SIMPLY LEVELING UP THEIR HEALTH?

It’s never too late to redefine what strong, vibrant, and powerful looks like. You can build muscle. You can change your life. Age is not a limit—it’s a reason. I want women to know that showing up for yourself at any age is not selfish—it’s necessary. Your health and your positive thoughts are your power.

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It’s never too late to redefine what strong, vibrant, and powerful looks like. You can build muscle. You can change your life. Age is not a limit—it’s a reason.

FINALLY, THAT QUESTION! WHEN WILL WE SEE YOU BACK ON THE IPL STAGE?

Soon! I’m already mapping out what’s next. I love this sport and the growth that comes with it—physically and mentally. So yes, you’ll definitely see me back up there in Alaska in September and hopefully Arizona in November… with even more purpose, presence, and polish. GAINZ

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