1.) How and when did you get started training for a healthy and active
I have always been a very active and athletic individual. Growing up
in Port Alberni, I loved being outdoors and played many different
sports to stay active. I was a cheerleader throughout my high school
years, which led me to become a CFL cheerleader for the BC Lions here
in Vancouver. I learnt from a young age that our most prized
possession is our health and without it we would not be able to
achieve the things we want in life. In 2012, I started training with
Dawn Alison to get in shape for a pageant that I was competing in.
Since then she has been encouraging me to compete in bikini fitness,
but I was just not ready. This March, I competed in the Krack Klassic,
which was my first fitness show ever.
2.) Do you have goal setting techniques? Short term and long term goals?
Yes, I do have goal setting strategies because I am a very goal
orientated person. I am a kinesthetic learner so I like to physically
write my goals down in a notebook. This way I am able to see exactly
what it is that I want to achieve. We all start somewhere so setting
short term goals helps our long term goals seem more attainable. As
for myself, I started out by competing in local pageants such as Miss
BC, two years later I became a national titleholder and represented
Canada internationally. I have learned that if you really want
something you just have to STOP WISHING AND START DOING.
Setting goals is the first step to fueling the fire. Once you have a
vision in your mind it becomes much easier to stay motivated.
Following fitness enthusiasts on Instagram really helps motivate me.
Seeing the results these people have achieved from their hard work and
commitment is very inspirational. My favorite motivational technique
is to envision myself with the prize, whatever that may be. My
greatest tip to anyone wanting to compete in pageants would be to
treat your body like the temple it is, because when you are healthy on
the inside it shows on the outside.
4.) How do you keep track of your progress?
I keep track of my progress by taking endless photos.
“But first let me take a SELFIE!”
5.) What types of cardio have worked best for you?
6.) What’s your favorite healthy recipe?
Well, I love to bake and have the biggest sweet tooth ever, so my
favorite healthy recipe is “All Natural Peanut Butter Chocolate
Protein Balls” mmm! (It is a treat though, still can only have one!!)
7.) What does your diet consist of?
My diet is composed of eating 6 meals days consisting of chicken
breast, turkey breast, white fish, egg whites, whey protein shakes,
veggies, fruits, oats, almonds and PEANUT BUTTER!
8.) What do you do to deal with cravings for salty foods, sweets, and
When I have to deal with cravings for foods that I know I should not
be eating, I drink a lot of water, and make myself a chocolateyyy
protein shake. My trainer also allows me to have one treat meal a
week, so whenever I have a craving I just start a count down the days
until I get to indulge guilt free.
9.) What are your top 3 exercises?
- All types of squats
- Lying Hamstring Curls
10.) Do you listen to music while you train? If yes what type(s)?
I do not always listen to music when training, mainly because my
iPhone is ALWAYS dead, but also because I like to hear myself think.
However, when I am doing cardio I like to have house music blasting in
11.) In terms of your training schedule, how many days a week do you
train and what would be a typical training regimen for you?
I train 7 days a week, doing both cardio and weights. I also practice
Bikram’s Yoga daily as well as dance for the BC Lions Felions Dance
12.) Do you have any role models or athletes you look up too?
My trainer, Dawn Alison, is my biggest role model and someone I look
up to. Her dedication to fitness is incredible, but beyond that, Dawn
is such a passionate person who understands the value of hard work.
She is someone who does all in her power to support you in achieving
your goals whatever they may be. <3
13.) What do you enjoy the most about the competitions you participate in?
The thing that I enjoy the most about competing is being on stage in
front of a crowd, and the adrenalin rush you feel. But mainly I enjoy
the journey of turning my vision into reality.
14.) What supplements do you take?
15.) What tips would you give to anyone wanting to have an active body
physique like yours?
Learn to love yourself. Progress can be slow but with consistency and
commitment you will achieve the results, just trust the process and
Name: Mina Khtaria
Year of birth: 1990
Facebook fan page: Miss Universe Canada Delegate – Mina Khtaria
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