Cover Story: Valarie Vanario-Mullins
Strength, Style, and Evolution at 40+
PHOTOS BY BEN YOSEF
When Valarie Vanario-Mullins steps on stage, she brings more than muscle, style, and symmetry. She brings a story. As a wife, mother, grandmother, and medical professional, Valarie is redefining what strength, elegance, and beauty look like at 40 and beyond. Her journey is fueled by discipline, humor, joy, and an unwavering belief that women do not outgrow confidence. They grow into it. In this conversation, Valarie opens up about evolution, happiness, manifestation, and the mindset required to build real, lasting strength.
"I actually screamed and jumped. Never in my life did I think I would see myself flexing on the cover of a magazine, especially at 45 years old."
SEAM: Valarie, congratulations on your SEAM Fall 2025 cover! Take us back to that moment. What went through your mind when you saw the notification that you had been chosen?
Valarie: I was so flattered. I actually screamed and jumped. Never in my life did I think I would see myself flexing on the cover of a magazine, especially at 45 years old. I love that the photo chosen was me in my signature double bicep pose. I call it my “Rosie the Riveter” pose. I am proud of my guns and I am known for showing them off every chance I get.
SEAM: You had an incredible run, winning Shape Masters 40+ and then taking the Pro Masters Shape title immediately after. How did it feel stepping off stage knowing you had earned two major accomplishments in one weekend?
Valarie: It felt like hard work paying off. I always consider myself a winner, whether I place or not. But taking home those titles meant the judges saw me as a winner too, and I am very grateful. The women on stage with me were incredible and gave me tough competition. I hope they know that in my eyes they are winners as well.
"Now I see beauty in inner strength: resilience, confidence, determination. That is what makes a woman glow."
SEAM: At 45, you are proving that strength and confidence do not fade with age. They evolve. How has your definition of beauty and power changed over the years?
Valarie: My perspective now is much less superficial. When I was younger, beauty and power were mostly about outward appearance. Now I see beauty in inner strength: resilience, confidence, determination. That is what makes a woman glow. Although showing up with all of that energy in a pair of 100mm red bottoms definitely does not hurt. [smiles]
SEAM: You have said, “We can be all the things. Soft and strong. Wise and playful.” How do you balance those dualities in daily life?
Valarie: It is all situational. There are moments for softness and playfulness, and moments for strength and wisdom. The real skill is knowing when to shift. Being a strong woman does not mean you cannot also be nurturing. Two things can be true at the same time.
"Instead of saying 'I hope I win,' I told myself daily, 'I know I am going to win.' Manifestation does not guarantee outcomes, but sometimes it works out. And this time it absolutely did."
SEAM: Your performances in Arizona followed your success at APEX VIII. What mindset did you bring into this show?
Valarie: Physically, my prep is always the same: eat, lift, cardio, sleep, repeat. But mentally, this time I leaned into manifestation. Instead of saying “I hope I win,” I told myself daily, “I know I am going to win.” Manifestation does not guarantee outcomes, but sometimes it works out. And this time it absolutely did.
SEAM: Shape and Bikini allow you to showcase different sides of yourself. How do you approach presenting differently in each division?
Valarie: I study posing angles and techniques to highlight what I want to emphasize in each division. Suit colors and stage music also help set the tone. Each division has a distinct vibe, so I shift my energy to match it.
"Winning the Shape titles the day before definitely boosted my confidence. You can see it in my smile in those photos."
SEAM: The SEAM cover photo was taken the day after the Arizona Championship. What was that shoot like?
Valarie: It was a beautiful day in downtown Phoenix. Sunshine, a gentle breeze, great conversation, and a lot of laughs with Ben. Winning the Shape titles the day before definitely boosted my confidence. You can see it in my smile in those photos.
SEAM: Your quote “Eat well. Lift heavy. Choose happiness.” has resonated with so many. What does choosing happiness mean to you?
Valarie: Happiness is the best Botox. Happy women glow differently. You can feel it. If you want to be the most beautiful woman in any room, choose happiness. That choice is always yours.
"If you want something, you will make it happen. If you do not, you will make excuses. Either way, the choice is yours."
SEAM: What would you say to women who feel like it is too late to reinvent themselves?
Valarie: If you think it is too late, you have already accepted defeat. Age does not matter. I have met women in their 60s, 70s, and 80s who compete. Some of them are just starting. Eat healthy, lift weights, take care of yourself. Not just for looks, but for strength and longevity. If you want something, you will make it happen. If you do not, you will make excuses. Either way, the choice is yours.
SEAM: What is next for you?
Valarie: I am focused on lean bulking, or “maingaining.” I want to progressively overload my lifts and build as much muscle as possible while keeping my body fat in a healthy range. And I would like to thank the cows and chickens who have made sacrifices for my gains. [laughs] Eventually, I would love to be competitive in Figure. It will take time, especially for us natural girls, but I am committed. The next time I am on stage, I want to look like I have to turn sideways to fit through a doorway. That is the goal. SEAM
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