Posted 24 September 2013 by Interview:

Heidi Carlsen

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How/when did you get started in training and living a fit lifestyle?

My health and fitness lifestyle began on the basketball court. I played college basketball at the University of Utah and then continued playing after college in Australia. When I was done playing basketball I still had the desire to train like an athlete and it has now just become my way of life.

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How do you stay motivated?

Motivation can be tough. Many times I feel tired, sore or am just having an off day. These times I need more motivation than normal! I'll usually review my goal (there has to be a purpose to why we do something otherwise what's the point in doing it?) and then remind myself q1 Heidi Carlsen_0.pngthat I have a choice, to get closer to my goal or further away from it. As soon as I get to the gym I always have positive thoughts in my head, "today I'm going to get better" "You've got this" "One more rep". This helps so much because if I'm thinking, “I can’t wait till this workout is over” then chances are I'll end up cutting it short. I've noticed that the days I feel too tired to follow my program but I do it anyways are the days I leave the gym feeling proud of myself the most. Decide why it's important to you and make it your motivation! 

What types of cardio have worked best for you?

I love going to spin class, but when I'm training for a photoshoot or competition I like to do HIIT on stadium stairs. 

Do you have a favorite healthy recipe?

Healthy Cookie Dough! 


  • 1 can Chickpeas/Garbanzo beans
  • 1 scoop Vanilla Protein powder
  • 1/4 cup Natural Peanut Butter
  • 2 tbsp Rolled Oats
  • 2 caps of Vanilla extract
  • Stevia or Splenda to taste
  • 1/2 tsp salt
  • Carob chips (your desired amount)

Mix all ingredients together in a food processor (except carob chips). Mix in the Carob chips afterward and wall-ah!

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What does your diet consist of?

I eat 5 meals a day every 3 hours. I have protein in every meal, greens, complexed carbs and healthy fats. I drink coffee in the morning and a lot of water throughout the day.

How do you deal with cravings for junk food?

I use to live off candy! I absolutely loved it and could eat it for every meal, but when I completely stopped eating refined sugars I noticed that my cravings for candy and sweets were almost non-existent. When they do accrue I like to chew Extra's dessert gum.

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What are your 3 favorite exercises?

My top three favorite exercises are the stability ball cable ab crunch, Glute kickbacks and military press.

What music do you listen to?

I listen to hop hip while I train, I definitely need something that’s up beat. Right now on my playlist is Sage the Gemini, Jay-Z (holy grail), Rich Homie Quan and Wale.

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What is your training routine like?

Mondays: Lower body
Full Squats: 4x12
Walking Lunges: 3x12/each leg
Romanian Deadlift: 3x12
Barbell Hip Thrust: 3x12
Lying leg curl: 3x10-12
Hip Abduction (Superset): 3x12
Hip Adduction (Superset): 3x12
Cable crunch on ball: 3x25

Tuesday: Shoulders/Tri's
30 min cardio

Wednesday: Back/Bis
30 min cardio

Thursday: off 

Friday: Lower Body

Saturday: Full Upper Body 
30 min cardio 

Do something active!

What supplements would you use/recommend if any?

I always take are a multi- vitamin exercises, fish oil and a protein supplements. I'll add in others depending on my diet.

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Have you ever had any setbacks or obstacles while trying to reach a physical goal?

I have definitely have had set backs while working toward my goal physique. I have had very minor setbacks with nutrition and getting off track of my plan, but I currently have been dealing with a pulled glute muscle. This has become an obstacle for me because I want to build my lower body more and it holds me back on certain exercises. Everyone faces setbacks and obstacles that they need to overcome to reach their goals. I think of them as little tests where you have to prove how bad you want it. Stay positive and prove to yourself that you can overcome any obstacle and not only will you achieve your goal but you will build strong character.

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How do you measure your progress?

The way I measure my progress is by taking weekly photos. By visually being able to see my progress it allows me to see the changes that need to be made but also is a huge motivator to keep going. The biggest thing for me while working towards a goal is how I feel about myself, if I'm feeling healthy and happy with my personal progress then it doesn't matter what the scale says or how a competition judge scores me.  

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What tips would you give any women wanting to get a feminine,
CutandJacked physique like yours? 

My tips for women wanting to achieve a feminine CutandJacked look is to first and foremost be consistent with your diet and training, it’s going to take time and discipline. The sooner you commit to being consistent the sooner you'll see results. Also educate yourself or work with someone who is knowledgeable and can give you guidance. Everyone and every body is different so be educated enough to know what is going to work best for you and your body type. Make a plan, set a schedule and commit to it! 

Heidi Carlsen

Height: 5'9, Weight: 123lb

INSTAGRAM & Twitter @heidi_carlsen

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