Posted 07 June 2011 by Interview:

Fleur Yvette De Kine

Are you or have you ever been a cardio bunny and avoided the free-weight section?

I've always lifted! I have always thought that muscles were feminine and sexy. I've also always done cardio. I am probably one of the rare who will honestly admit that I enjoy it. I hate running and the treadmill but I love ALL of the other equipment. Stepmill and Arc trainer being my favorites. All I do is load up the mp3 player, grab my headphones and it's a good 30 minutes of alone time just jamming out to music!

How long do you spend in the gym during
a typical workout?

This truly depends on the type of workout I am doing. I used to spend an hour and a half to two hours. 45min to an hour lifting and the same for cardio. Lately, I am only spending about 40 min in the gym (if I super set my exercises) to an hour for lifting and I break up my cardio. 30 minutes in the morning and 30 minutes at night. It seems to be more effective for me that way.

What are you most proud of?

I'm not so much proud as I am thankful. I compete in figure and women's physique contests and with each show I have seen my body make great changes. Fitness is a continuing evolution and I see it happen physically and mentally with each show. I'm also appreciative that I have done fairly well in the sport.

What’s the longest break you’ve had
from training?

I would say May 2008 from to September 2008. I've always had a passion for working out. My father and I had been doing martial arts since I was a child, I had ran track in school and I always liked to lift. I wanted to compete a few years ago but didn't really put much into it then I got caught up in partying and those plans hit the back burner. In May 2008, I had just started at a new job and we were opening a restaurant. Training for a new place consists of eating every single thing on the menu repeatedly for 2 weeks wine tasting and on top of that we are fed a staff meal and then you eat after work... get where this is going? Jumping forward to September of 2008, I look in the mirror and I realize that I am 30lbs heavier and not happy!!! I woke up and I decided that I needed to stop wasting time, get back in shape and achieve my goal and I ended up taking the stage in April of 2009 and winning my class.

What are the biggest obstacles or setbacks have you had to overcome in your life?

Probably myself. Finding a drive and a passion and learning how to focus it in a non self-destructive manner in myself. Other than that I have been very blessed with a great family, and wonderful friends.

How do you manage to stay motivated?

I have goals that I want to accomplish and experience, as well as friends and family who support me, whom I don't want to let down. There are online forums where I have made connections with people who share the same goals and without them it'd be more difficult. I also love to compete and be on stage so each show is a new arena for me to show off my hard work and meet people.

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

Lol. The only things I crave and this is pretty well known, are Reeses Peanut Butter Cups. I try to hold myself accountable. I don't want to let myself, my trainer, nutrition coach and friends down. If I am in contest prep, I tell myself that they will always be there and I am allowed the occasional cheat/refeed in my nutritional plan so it doesn't overwhelm me. Also, I have a goal to reach, cheating would just slow me down or even prevent me from being my best!
The off-season is a whole different story. If I want it, I probably eat it. This off-season will be a bit different though. I'm hiring my nutritionist (who is absolutely amazing) out so that I can make the most of my off-season. That's the time to make improvements! I'll still have a few treats, it will just be in moderation.

Who are your favourite, athletes or fitness models?

My favorite fitness athletes are Ava Cowan, Grace Jones (remember Conan??), Natalie Benson & Alicia Harris.

Growing up I always admired, Cheetarah from the Thundercats, She Ra, Dorothy Dandridge and Barbarella. Ha!

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

  1. Have fun! If you aren't enjoying the process you won't stick with it and you'll end up wasting time and money and potentially missing out on a truly rewarding experience.
  2. Diet. Keep it on point and realistic. Also keep it clean, well balanced and healthy. As they always say, you can't out train a bad diet. Be creative, and you'll be amazed at how easy and delicious clean eating can be! Plus you'll feel better as well as look better
  3. Don't be afraid of weights. They are you're friends. When you build that muscle it helps to sculpt your physique and if you have more muscle you'll burn more fat. You'll also look and feel wicked sexy.

What music do you listen to when you train?

I listen to bangers! Lots of dance music, Metal and alternative for my inner hipster! Dada Life, Arcade Fire, The Chemical Brothers, Chew Fu, Daft Punk, Tiesto, Drop The Lime, Florence & The Machine, Justice, Gabriel & Dresden, Klaxons, Nine Inch Nails, etc... I could go on and on!

What types of cardio have worked best for you?

Splitting my cardio and doing it separate from my lifting has shown the best fat burning effect for me. It required a little restructuring of my schedule but it's definitely been worth it. I have found the stepmill to be highly effective in toning up my behind and legs. I skip steps and step sideways. Otherwise, it's an elliptical or treadmill with the incline at max and a speed that allows me to burn 50 calories in 3 minutes. It's hard but worth it.

What is your training routine like?

Chest and Bis: 12 reps x 4sets reps Moderate weight Cardio split
in morning and after work at night.

Legs: 3 High Volume sets at Moderate weight with a drop set on
the 4th set Hams, Quads, Squats, Press,
Finish with Pile Squats and Romanian Deadlifts Cardio split
in morning and after work at night.

Back: 10-12 reps x 4 sets moderate to heavy weight. I love training back! It's my favorite day! Cardio split in morning and after work at night.

Shoulders and Tris: 12repsx4sets reps Moderate weight Cardio split In morning
and after work at night.

Legs: (Body weight exercises) Lunges, step ups, pile squats, box jumps, etc Cardio split In morning and after work at night.

Upperbody with cables/ TRX/ Kettlebell Cardio morning only.


What does your diet consist of?

It is very balanced. I eat six times a day. I have lean meats, fats (I love my nuts and peanut butter), Ezekiel bread, oatmeal, whey and veggies! I'm love to cook as well so my meals are always delicious and healthy. My meals are not a chore to eat. :)

If you could teach one thing to every person on the planet about what it takes to reach his or her physical goals what would it be?

Again, have fun. This is your body and you are going to have it for the rest of your life. You spend the most time with it, no one else, so do it for you. Every time you workout it's a gift to yourself, so enjoy it! It's not about competing or comparing yourself with another person either because there is no one else out there as awesome as you are!


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