I’ve been into sports my whole life, with horseback riding, gymnastics and athletics. I started going to the gym 3-4 times a week 2 years ago. I motivate myself every day and look at other fitness pictures, pages or quotes. Even as a child I couldn’t sit still and was always running around everywhere, I had to test out my physical limits. Whether this was always so good, I do not know haha. Then I met more and more people from the fitness scene, one thing lead to another and eventually I applied to my first fitness competition. I won it and became champion. After that I found my love for the sport.
Other fitness models and their photos and videos motivate me. I almost always feel like "beastmode On“ when training. I maintain a positive mind set. So many people spend their time and energy reflecting on what they “haven’t” done or “didn’t accomplish” If you gear this energy towards thinking about what you WILL do, it keeps you upbeat and less likely to fall off track!
I’m a little running chick. I love to run in the fresh air. But in the wintertime I’m often on a Cross-stepper, it works best to tighten and build my glutes. You should not train only one type of style, there should be a healthy mix of strength and endurance. Also stairs are very helpful, they’re everywhere and you haven’t got to go to a gym. Gets the circulation going and also tightens your glutes and thighs.
Protein Cake and Muffins à la Werner Schneider:
• 250 gram Curd
• 200 gram Protein powder
• 4 egg whites
• 2 egg yolk
• 1 tsp organic baking powder
• Nuts and Fruits if you like.
Breakfast: Oatmeal with Coconutflakes and Honey, 1 glass of water and BCAA
Lunch: Nuts like Almonds, Cashews and Macadamia.
Dinner: Grilled Chicken or Fish with vegetables like tomato, broccoli, carrots, potato and BCAA
Pre-Workout Meal: 1 Banana and/or Dextrose.
Post-Workout-Meal: Protein shake,BCAA, and Smoked Salmon.
Evening: Tuna Salad and Casein Protein.
Honestly, when I’m on a diet, I don’t eat things like that. The mean reason is, my body feels simply better. I have realized that I don’t need these things. But when I’m in off-season, I do eat it, but not very often.
1. Multi-Hex Hexagon Trap Bar: For squats and deadlifts.
2. Lat Pull-Down Machine: Because I like it.
3. Leg Press: For nice glutes.
I really like listening to HipHop/Rap on normal training days. The funny thing is, on cardio days I’m always listening to Dubstep and Heavy Metal.
I have been doing a 4-day split for the last few months, it works better for me. I do two 40-minute cardio sessions, in off-season, with the focus on uphill walking. I train my whole body twice a week and legs once. For example:
Day one: Pulldowns, Pull-Ups, Deadlifts, Shoulder press.
Day two: Lunge, Dips, Curls, Crunches.
Day three: Upper arms, Pistols, Crunches, Dips.
Day four: Cardio
Day five: Front squats, Squats, Leg press, Deadlifts..
Short-term goals: To finish the competition in the fall with success. In addition, my book will be finished in the fall as I'm writing it now.
Long-term goals: To keep my body healthy and fit. And still inspire and support many more people for this sport.
That I can inspire other people and young girls that look up at me and want to look like the same, this makes me very proud and motivates me even more. I try to help them as best I can. I‘m proud of my body and discipline for sure ☺
Actually no setbacks. However, the obstacles are the people who actually view my photos and write nasty comments, or can not accept me, my sport and my enthusiasm. These are the biggest obstacles. However, I'm over it and I do not care anymore. For I will go my way, with or without haters.
With a tape measure, scales and body fat measurements.
I look to maximize all the nutrients I consume in my meals and ensure that I have a proper balance of everything I need for healthy, natural and injury free training.
Like protein powder (my fav flavor is chocolate and almond) and little Creatine for my mass, Casein, BCAA’s for sure, L-carnitine, Preworkout Booster, Vitamins, Omega3 and so on.. Isolate protein works best for me and my body.
Make sure you fuel your body with the proper nutrition. Consult a coach if you are unsure of how to do this, because the last thing you want to undo is your hard work. If you are not eating correctly in sufficient quantities to fuel your growth, you will simply be cannibalizing hard earned muscle.
1. Find out: What is your goal?
2. Find out: What is your motivation?
3. STAY FOCUSED.
Height: 165 cm