Posted 06 February 2011 by Interview:

Chrissy Zmijewski

How and when did you start training?

I’ve been lifting since I was 14 and had to train for the high school volleyball team, but I’ve been training for figure competitions since 2006. I got serious about my training and competing because I in 2006 I moved to Hawaii after working a very stressful job and needed to relax. I didn’t exercise as often and ate a few too many avocados. I wore sarongs all of the time on the island so it wasn’t as noticeable that I was gaining weight or more accurately that I was becoming skinny fat. My circumference measurements weren’t getting that much bigger but my body composition was changing drastically. One day I looked in the mirror and saw cellulite on my legs. It was then that I realized that I had let my body and fitness level go and was determined to win a figure competition. I decreased my calorie intake, intensified my workouts and totally committed myself to my training. In 4 months, I went from 26% BF to 12% and won my first figure competition!

What is your training routine like?

Unless I’m doing a strength program, I always superset my exercises. It keeps my intensity high and keeps my workout times reasonable. My total sets are between 30-36 and rep range is between 7 and 12.

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Legs and Shoulders 7-10 reps

Chest and Back 10-12 reps

Arms and Abs 7-10 reps

legs and shoulders 10-12 reps

Chest and Back 7-10 reps

Arms and abs 10-12 reps

OFF day

What does your diet consist of?

I eat fresh vegetables, lean meat (buffalo, beef, chicken, fish), avocados, nuts, and some fresh fruit. My motto regarding food is “fresh is best,” as the body will only run as well as the fuel that it is given. To get the highest quality and freshest food, I shop at farmers markets most of the time. The only processed food I have in my diet is my pre-workout shake, which is Manitoba Harvest Hemp Protein.

Favourite cheat food?

I have a very sensitive stomach so I don’t cheat…otherwise I feel very sick. Every once in a while (maybe once a year), I’ll try a cookie or something sweet and usually makes me feel so horrible that I don’t want to eat junk food again for a very, very long time.
I like healthy foods. They taste good, they make me feel good, and I perform at my best when I’m eating them. Because of all of this, I’m not really tempted to eat junk food.

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

I satisfy my cravings for sweets with dates. Sometimes I put a teaspoon of cashew butter on a date and it tastes SOOO good and doesn’t make me feel sick like junk food does.

Who are your favourite figure competitors,
athletes or fitness models?

Monica Brant: she has been a consistent influence in the industry for decades and lives the lifestyle that she represents. She is also truly a genuine person. She cares about others and wants to help them achieve the body and lifestyle that they desire.

What are your top three exercises and why?

  1. One legged Smith squats - I can really focus on my glutes and can train my glutes and legs iso-laterally so that I don’t use my dominant side to take over for my weaker side.
  2. Leg extensions - I like this one purely because my quads are super strong and I can do the entire stack of plates on most machines for 8 to 10 reps. I feel huge when I do this exercise and I love it!
  3. Chest fly - I love the pump I get in my chest from this exercise.

What is the most challenging thing you deal with about consistently staying in top shape?

My biggest challenge is not doing too much. Like others, sometimes I think that doing more will get me better results. I get so focused on my goals that I want to do more and more. Between my training and my jobs, it can be easy for me to do too much and not get enough rest or down time. I have to schedule my rest to make sure that I get the recovery that my body needs.

What is your best body part?

My butt. I have worked hard to develop a round, firm booty and I get the most compliments on the shape and tone of my glutes.

…and your best body part in a man?

I love ABS! Mostly because I want to continue growing and developing my own, but nothing is sexier to me than a six-pack!

What 3 tips would you give to any woman wanting to get a feminine, CutandJacked physique like yours?

  1. Lift, and continue to progress the weight that you use (with proper form).
  2. Eat fresh foods, focusing on fruit, vegetables and meat and eliminate or significantly reduce the refined foods, dairy, and grains you consume.
  3. Be consistent with your workouts and your nutritional plan.

What is the number one philosophy you live by?

ALL things are possible.



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