How Did You Get into Fitness?

I have been incredibly active since a very young age – my dad taught me how to ride a bike, swim, inline/ice skate and I always enjoyed all physical activity. I was 13 when I discovered Victoria’s Secret and fell in love with their bikini’s; I remember flipping through the catalogue wondering how the girls stayed in such great shape and at that moment I made a vow to myself that I would work hard to achieve my own personal goals. That is when I picked up a few aerobic videos, did some research and began my own training. I even stopped taking the bus to school and started to rollerblade to and from school. From then on Fitness became as much a part of my life as eating and sleeping.

What Workout Plan Worked Best For You To Achieve that Bikini Body?

I try to keep my workout plan as dynamic as possible; however in a typical week I do my best to save one day to attend a one-and-a-half hour Yoga session, one day of outdoor activity (such as inline skating, if the weather permits, otherwise aerobics at home), four days at the gym, and a day of rest (or a short, 15 minute, yoga session). A typical gym routine follows (between 1 hour and 1.5 hours each session)

Day 1

30 minutes Cardio (elliptical or treadmill)

Upper Body (Biceps, Triceps)

Lower Body (Quads, Hamstrings, Glutes)

Stretching

Day 2

30 minutes Cardio (elliptical or treadmill)

Upper Body (Shoulders, Upper Back, Chest)

Lower Body (Inner, Outer Thighs)

Stretching

Day 3

30 minutes Cardio (elliptical or treadmill)

Abs & Lower Back

Stretching

Day 4

Repeat either Day 1 or Day 2

What Nutrition Plan Has Worked Best For You?

I find it stressful and almost impossible to put myself on a diet, so I try to not think of it that way. I just think more about “eating healthier” and substitute/remove foods that I believe are bad for me. On a daily basis I do my best to have a variety of foods that are healthy for me; for example, I avoid white bread and opt for whole-wheat, I only drink skim milk, I never add sugar or salt to my meals, and I try to have as much fruit and vegetables throughout the day as possible. I eat 3 meals a day plus a mid-morning snack and a mid-afternoon snack. I also allow myself one cheat day a week. My typical day:

Breakfast: Lots of fruit; if I have time I’ll scramble 1 whole egg and have that on one slice of whole-wheat bread or whole-wheat pita bread, otherwise I’ll just spread some peanut butter on bread to ensure I get my dose of protein in the morning, or a slice of my favorite cheese; a glass of skim milk or I juice some fruits and drink that.

Mid-morning snack: A latte with skim milk, or an Americano with a splash of skim milk. If I’m craving something sweet I’ll add a little brown sugar.

Lunch: I need my carbs during the day, so I’ll either have two slices of whole-grain bread, brown rice or another whole-wheat food of my choice. I also ensure I have some kind of protein, so that could be chicken, fish, chick-peas or beans; and of course, vegetables in any shape and form.

Mid-afternoon snack: Fruit and/or veggies

Dinner: I usually have brown rice with grilled chicken/fish, and grilled vegetables.

Why Do You Love Fitness?

I love fitness because it makes me feel great. I love the challenges of strenuous activity and the feeling of accomplishment afterwards. I find that when I am active I have a much higher level of self-confidence and self-esteem. It is a great way to ward off stress, and of course, there are the health benefits.

What Motivates You To Follow A Healthy Lifestyle?

I mostly would like to avoid all health problems that we do have control over; exercising and eating healthy has so many benefits and I try to remind myself of that everyday. I also find that I am able to motivate people around me and help them to achieve their goals, such as my mom, who for so long would not go to the gym without me. Now she attends four days a week, whether I am with her or not. Another great motivation for me is seeing women in their 40’s and 50’s that look amazing – it makes me really happy to see that and motivates me to want to look that great as well when I am there. 

Good Luck Guys and Gals

Sandra