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

I‘ve always been active in sports since I was a kid. I did a lot of running, high jump, football, volleyball and motocross. So I was always fit but I didn‘t start lifting heavy until I got into two car accidents with only 6 months apart in 2008 and 2009. My back and shoulder got injured and nothing was working for me so I started weight lifting to get the muscles around the injuries stronger. And that worked for me so I could be pain free :)

How do you stay motivated?

I keep myself motivated by browsing through some pictures of myself on stage, and through pages of some other strong fitness competitors. It always helps to look at videos of fitness competitions.

What types of cardio have worked best for you?

I’m a big fan of HIIT running and I’ve done a lot of it this year. It shows great results in a short period of time and it also increases your stamina, so it keeps me going because I feel the difference.

Do you have a favourite healthy recipe?

My favorite is how I prep my chicken. I take 3 cloves of garlic, 2 cm of leek, a bit of fresh ginger and some chilli spice or cayenne pepper. It‘s all mixed in the blender and then I fry on a pan with Pam spray. Then I cool it down and keep in fridge. It‘s very good with some salad and sweet potato. When I cook the chicken like this, it tastes fresher and better after the time in the fridge.

What does your diet consist of?

While I'm prepping for competitions I eat a lot of beef, chicken, white fish, oatmeal, protein shakes and sometimes lobster and salmon. And my favorite green apples :)

How do you deal with cravings for junk foods, sweets and salty food?

When I get cravings I get myself a cup of black coffee. If that doesn‘t work I drink a lot of water and 2 cherry tomatoes... Cherry tomatoes work like magic!

What are your top 3 favourite exercises?

• Lateral shoulder raises with dumbbells
• Hip thrust on the smith machine
• Stiff legged deadlift

Do you listen to music whilst you train?

I do, I listen to all kinds of music, all from trance or techno remixes to Norah Jones when the day has been ruff. But I mostly listen to Dj Bl3nd, David Guetta and Pitbull

What is your training routine like?

I do cardio about 4-6 times a week at noon and always a bit after lifting. I lift 6 times a week in the evenings. I’m doing some high rep training now.

Monday: Legs + glutes
Tuesday: Back and chest
Wednesday: Biceps + triceps + shoulders
Thursday: Legs + glutes
Friday: Back + chest
Saturday: Arms + shoulders
I do abs almost everyday :) And always rest on Sundays

Do you set short and long term goals?

My short-term goal now is to get in my greatest shape yet since I will be competing in 4 tournaments in the next 3 months. I'm working a lot on my abdominal area, glutes and shoulders. My long-term goal is just to stay healthy and strong. I do not plan a lot ahead.

What are you most proud of?

I would have to say that I'm pretty proud that I never go too far from on-season shape. I keep a healthy lifestyle all year round, but not that strict during my off-season.

Have you had any obstacles or setbacks towards achieving your goal physique?

My shoulder and back have given me some trouble but with a great trainer nothing can stop me.

How do you measure your progress?

I‘ve always said that the mirror is your best friend and the scale is your enemy. My trainer Jóhann Norðfjörð does measure me every month but that is mostly to see if the plans are working the way we want them. But the scale can change too much between hours so you can not trust it :)

Who are your favourite, athletes or fitness models?

I admire Anna Virmajoki a lot. I think she has the perfect figure. But I also admire Candice Lewis IFBB Figure Pro and Amanda Latona.

What supplements would you use/recommend if any?

I‘ve been trying out the products from Musclepharm and I highly recommend them, good taste and the protein blends easily.

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

Don’t be afraid to lift heavy! You don’t have to be afraid of getting too muscular since it takes A LOT of work to build up muscles. And never forget to enjoy the process.

Karen Lind Thompson
24 year old Icelandic bikini fitness competitor
Facebook: www.facebook.com/KarenLindThompson
Instagram: Instagram.com/karenlindr