FITNESS
TRAINING 
Off Season
My training changes quite frequently – I love
switching programs at least every couple of months. I try to get
to the gym 3-4 times a week for weight training, and I’ll
do my morning jogs a few times a week – just because I love
how it makes me feel. Who needs a morning cup of coffee after
a run?
On Season
4 months out from competition, more focus is put on my
training. Weight training sessions are a bit longer and more intense,
as well I’ll add in a 20-min cardio session after each workout.
When I’m about 3 months out from a competition I turn to
the Pro, my Role Model, Personal Trainer, and friend, Kary
Odiatu. It’s here where I really start seeing gains,
changing my program every 2-3 weeks.
Weight training
4-5 times per week
Cardio
Mornings, between 2-4 per week from 30min-1hr
Afternoon/evening, 1-2 per week for 45min
Plus 20min after each weight training session
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NUTRITION
Off Season
I love food! I’m fortunate that off season I can basically
eat what I want, and not put on weight (I stay within 10lbs of
competition weight all year). I think this may be because I often
crave healthy foods, and make sure to fill up on these before
snacking on “the good stuff”. Don’t get me wrong,
I love chips and dip, I have a sweet tooth for gummy candies,
and I love Wine, (especially with Asiago cheese, salsa salami
and grapes). I love going camping with chips and hot dogs in one
hand, wine coolers in the other. I’ve also been spotted
sitting on outdoor patios enjoying a good Crowne Royal and Coke
(the country girl in me). Doesn’t sound much like a fitness
models diet now does it?
I believe in everything in moderation. Food is a very important
part of life – both for nutritional health as well as emotional
health. I believe there is a lot to be said about truly enjoying
the flavor of food. I think the difference with me is portion
sizes. I do eat all the above, just small bits at a time, and
not very often. I don’t have a whole piece of cake, but
a few forkfuls. Another favorite of mine is sandwiches, I absolutely
LOVE sandwiches – pile them up with roast chicken, tons
of veggies and mustard! Also, salads – I eat these on or
off season. I also eat 5-6 times a day (keeping that metabolism
up), and only on special occasions do I sit down for a big 5 course
meal.
Oh yes, and water, on or off season, I try to drink 2-3 liters
of water a day.
On Season
On season, this all changes…
5 months out I start “cleaning my cupboards” - avoiding
simple sugars and cutting down on carbs. (I love bread). If it’s
not around, I won’t eat it – so I try not to have
these tasty temptations around.
FAVORITE
Off Season
Pringles BBQ chips with dip
Second Cup – White Moccacino
Real Fruit – Fruit gummies
Stoneleigh – an amazing New Zealand white wine
Cheese – Asiago
On Season
Oatmeal with BB and splenda (my favorite meal of the day)
Lime Diet Yogurt with a diced Macintosh apple sprinkled with a
few crushed walnuts
Yams – just microwaves for a few minutes. Doesn’t
sound like much, but I love ‘em!
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ABOUT
NATASHA
