by Peter Barclay

Stephanie Caruso is the kind of woman you hope never to meet in her day job. As a senior firefighter at Queenstown Airport, she’s trained to respond to the worst-case scenarios—emergencies that demand grit, precision, and an oversized dose of calm under pressure.

But meet her on a different kind of stage, and you’ll encounter a completely different persona: poised, sculpted, and radiant in heels and a bikini, commanding the spotlight as a competitive bodybuilder.

Last weekend, the 33-year-old clinched the title of Ms Classic Figure Oceania at a major bodybuilding competition in Christchurch. It’s a milestone that marks not just a personal triumph but a deeper story of transformation, discipline, and defying expectations.

From Jiu-jitsu to the podium

Stephanie’s journey into the world of bodybuilding began in the most unexpected of ways—during the COVID-19 pandemic’s global shutdown.

“I was working at a gym at the time,” she recalls, “and the whole world shut down. I had been dabbling in Jiu-Jitsu and competing, but suddenly everything stopped. I had access to a gym, so I started training on my own and thought, ‘Let’s do something different. Let’s do something hard.’”

Growing up a tomboy in Canada, Stephanie was no stranger to sport. Soccer and team games were her comfort zone. But stepping onto a stage in heels and a bikini? That was a leap into the unknown. “It was very out of the ordinary,” she admits. “Something I thought I would never do.”

The introvert-extrovert paradox

Ask Stephanie to describe her personality and she’ll tell you she’s an introvert-extrovert.

“I enjoy my own peace and quiet,” she says, “but I save a little bit of reserve for family and friends. Social connection is important.”

Bodybuilding, she explains, is a solo sport—“you versus you”—a stark contrast to the team dynamics she grew up with. “I’ve played team sports my whole life. You rely on everyone to work together. Now, it’s just you. It’s a very different niche.”

That shift from team camaraderie to individual performance was echoed in her experience with Jiu-Jitsu, and she says it is similar to other solo sports, such as singles tennis. “Stepping onto that kind of playing field was very different for me,” she reflects.

Raising the bar

Stephanie’s recent win in Christchurch wasn’t just a trophy—it was a turning point. “Being an athlete your whole life, you’re your biggest critic,” she says. “Coaches motivate you, but it’s you who puts yourself on the line.”

Her first year in bodybuilding yielded no wins. “That would have been the time to quit,” she admits. “But I kept going. In a society that expects instant results, I had to remind myself it’s okay to take a few years to grow and develop.”

This year, that patience paid off. Stephanie qualified in her amateur division, then went on to win her professional division and earn her pro card—the highest level of achievement in the sport. “I’m still in shock,” she says. “But it’s rewarding to look back and appreciate what I’ve done.”

More importantly, the win has shifted her mindset. “I’d been keeping myself at a very low bar because that’s what I thought I deserved. Now it’s time to raise the bar. That bar is always changing.”

Beyond the firehouse

As a woman in both firefighting and bodybuilding, Stephanie is no stranger to challenging stereotypes. “I’m fortunate to work with a bunch of active firefighters,” she says. “Being physically fit is a top priority—not just for ourselves, but to save others in emergencies.”

But in the bodybuilding world, she’s had to confront persistent myths about femininity and muscle. “The biggest thing for females is this idea of getting bulky and not looking feminine,” she explains. “The best thing to do is be that example and show people it’s not about being bulky.”

Stephanie is a natural athlete, which means her progress is slow and steady. “It takes years,” she says. “You need to eat more. There’s this idea that women should be skinny and look a certain way. But when you step out of that comfort zone and say, ‘If I eat more, I can grow more muscle,’ you start to see what you have to offer underneath.”

She’s also passionate about men’s health, especially the silent struggles many face. “Men have the same body dysmorphia,” she says. “They just don’t talk about it enough. It might come up in a garage conversation over power tools, but it’s not out loud.”

Stephanie believes that opening up these conversations is vital—especially around mental health and suicide among men. “It’s something close to my heart,” she says. “We need to get men on the same page.”

Fueling the fire

When it comes to nutrition, Stephanie keeps it simple and grounded—literally. “A lot of the things I eat are from what you can find in the ground,” she says. “They usually don’t have a package or a label.”

Her meals revolve around staple proteins, such as chicken, steak, or fish, paired with carbohydrates like potatoes or rice, and a generous serving of vegetables. “That’s basically what I’m eating for breakfast, lunch, dinner, and two snacks,” she explains. “All the fuel goes around my training.”

She’s a firm believer in low-inflammatory foods and minimal ingredients. “The fewer ingredients on the back of a label, the less it’s going to disrupt your stomach and digestion,” she says.

Water is another cornerstone of her routine. “Most of the time, I think people are either bored or haven’t drunk enough water,” she laughs. “It’s about balance.”

And when it comes to cravings? “I prefer savoury over sweets,” she says. “Popcorn, potatoes, hamburgers—that’s my kind of treat.”

Training for longevity

Stephanie’s training philosophy is built on two pillars: cardiovascular health and muscle strength. “That’s your longevity,” she says. “It’s bodybuilding in a nutshell. It should be everyone’s lifestyle.”

Her goal isn’t just to compete—it’s to live well into old age. “I need to be able to sit down on the toilet when I’m older,” she says with a grin. “I need to be able to go up stairs.”

And if all goes well? “Hopefully, I live as long as the sea turtle.”

Stephanie Caruso’s story is one of duality—firefighter and figure competitor, introvert and performer, critic and champion. She’s a woman who runs toward danger in her day job, but can also step into a spotlight with grace and grit.

Her journey is a reminder that strength isn’t just physical—it’s mental, emotional, and deeply personal. Whether she’s lifting weights or lifting spirits, Stephanie is setting a next-level standard for what it means to be powerful, feminine, and fiercely human.