My philosophy has a much bigger picture here, rather than just training, I encompass a belief system around a holistic approach to training, nutrition, and cardiovascular health. Each one on its own can improve a certain aspect of health but when these are nurtured together they become a harmonious & holistic approach to physical capacity and ability.
What supplements and vitamins do you believe in and supplement with?
Unfortunately in this day and age we are bombarded with an abundance of supplements and with the increase in hormones and pesticides we are forced to turn more so to either organically grown products or supplements. Before taking any supplements I always tell my clients to their own research, I do suggest a few that I use religiously which are BCAAs & glutamine for recovery, Protein Powder for convenience, taste and if I need a fast acting protein post workout. When I contest prep I add Vitamin C, B, a multivitamin and cal/mag to ensure I get all the minerals and vitamins I may be missing in my diet.
When did you start training for competition?
I started training nearly right after my second child in the Spring of 2006, that same year I competed in my first Figure Competition at the Sandra Wickham Fall Classic.
What do you enjoy the most about being an Elite Trainer and Athlete?
I enjoy pushing my limits and body to see how far I can take my abilities and I aim to inspire other women to do the same. I want to empower them to push beyond their barriers to be their best and reach their goals!
What was your most enjoyable experience as a competitive athlete in your chosen sport?
This has to be when I earned my IFBB Pro card in 2012, on the same stage where I did my first show and in front of all my family & friends who had supported from day 1. After 6 years and 10 competitions I had finally reached what I had been striving for, what so many seek to attain, becoming an IFBB Pro has been more than just a card, it has given me a sense of what it takes to be an elite athlete, to strive to always be your best and that there are always things to improve on.
How many days a week do you exercise and how much time do you spend per training session?
This will vary between my on and off season and what my goals are. Currently, I have switched into the Women’s Physique category and I am aiming to gain some more shoulder and back width so in order to do this I have stopped all cardio, while keeping my diet clean throughout the week I focus on training hard and heavy with weight 5 times a week. I have a specific program that I follow that breaks down into 1-2 body parts each session that last anywhere from 1-1.5hrs.
What’s your secret to staying motivated in the on season and off season?
Sometimes offseason can be hard, especially when you are not contest lean, but knowing that I am making changes to my physique, lifting heavy and doing what I can to bring a better physique than my last keeps me pushing through, it’s about the end result and what I can bring, the offseason is the most important phase in competing its where you transform and make changes and improve. On season I focus on where I see myself on the stage, and that other women are training just as hard to get there. I visualize looking at the judges & audience feeling confident in how I look and this is enough motivation to help me drive through the final exhausting stages of contest prep.
What does a typical week of training regimen look like for you?
Currently, its 5 days a week of weight training about 1-1.5hr each day. On season I will include some cardio to start or MET training and depending on my progress with leaning out the length and frequency can vary.
What does a typical day of your nutritional program look like for you?
Typically I eat 6 meals a day and focus on getting in protein & carbs at my first 5 meals and just protein and fats in my last meal. My main sources of protein include Greek yogurt, egg whites, protein powder and chicken, for carbs I get in some fruit mainly blueberries, oats and white rice. I prefer the taste of white rice over brown and I usually have this meal around training time as it is a faster digesting carb. And lastly, my fats are avocados, coconut oil and almonds/almond butter.
My first advice is that they must not only be physically capable but mentally as well. This sport is not for the weak. You need to have a good support system and you have to be competing for you and your goals because once you hit the wall and start questioning why you are doing what you are doing you need to rely on the main reason you started. Competing is not for everyone but if you can make it to the stage you are one the elite athletes to persevere through both mental and physical training that many cannot! My phrase I like to tell my clients “You may not always like to practice, but if you love to play the game then it will all be worth it”.
Can you tell us about the first ever spring fitness show you and your husband Ullie Krack will be promoting on March 1st?
Yes! We are very excited to have this opportunity to work with the BCABBA to put on another amateur level event that is non-tested and is open to all categories: Men’s’ & Women’s’ Bodybuilding, Men’s’ & Women’s’ Physique, Figure, Fitness & Bikini. It will be held at the Massey Theatre in New Westminster on March 1, 2014.
We are excited to work with companies that have been supporting our local athletes over the years, including myself. We want to make our event all about the athletes and create more awareness of this sport among the community.
How can your fans and clients find you?
I am on Facebook, twitter and have my own website.
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