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Fitness Competitor And Model Annik Nayler Talks With Simplyshredded.com

How did you get started with bodybuilding?

I got started in fitness when I was about 15 years old, training for the Fire academy. The competitions came later when I was a volunteer fire fighter with Surrey in British Columbia, Canada. I met the right people that got me into fitness competitions plus I was crazy strong so I didn’t have any problems with the strength moves. I just had a problem with everything else. I fall walking up the stairs so coordination was never really my thing!

Training in the gym and being in front of a camera for a photo shoot is where I truly feel comfortable.

Where does your motivation come from?

I’m pretty self-motivated to be honest. I never really looked up to anyone in the fitness and bodybuilding industry. I think now that I’m older my health motivates me. I want to eat well, live a healthy lifestyle and exercise so I can be around a long time for my husband and family. I tragically lost my sister Elaine at the beginning of March so that’s even a bigger motivation for me to really enjoy life and don’t sweat about the small stuff!

“You only live once but if you do it right once is enough”

What workout routine has worked best for you?

Sample Routine:

Monday: Upper Body & Cardio

  • Incline Dumbbell Press 3×30 (superset with)
  • Push Ups 3×20
  • Tricep Kickbacks 3×20 (superset with)
  • Close Hand Push Ups 3×10
  • Biceps/ Incline Dumbbell Curls 3×30 (superset with)
  • Barbell Curls 3×20
  • Military Press 3×20 (superset with)
  • Push ups 3×15
  • Pull Ups 3×10
  • Jump Rope 1min

Tuesday: Lower Body

  • Pop Squats 3×10 w X-vest
  • Lying Leg Curl 3×30
  • Pop Squats 3×20 w X-vest
  • Leg Press (Machine) 3×30
  • Pop Squats 3×20 w X-vest
  • Walking Lunges 6x length of a gymnasium with X-vest
  • Squats 3×15

Wednesday: Cardio

  • 1 hour beach run

Thursday: Upper Body & Cardio

  • Seated Rows 3×20
  • Lat Pulldowns 3×15
  • Seated Dumbbell Curls 3×30
  • Tricep Presses 3×30
  • Bench Press 3×20
  • Flyes 3×15
  • Front Raises 3×10 (superset)
  • Side Raises 3×10 (superset)
  • Read Delt Raises 3×10 (superset)
  • 45 mins cardio

Friday: Lower Body & Cardio

  • Seated Leg Curls 3×20 (superset with)
  • Jump Rope 1 min
  • Glute Machine 4×15 (superset with)
  • Jump Rope 1 min
  • Sandbag Squats 3×10

Saturday: Cardio

  • Outdoor activities

Sunday: Cardio

  • Outdoor activities

If you have to pick only 3 exercises, what would they be and why?

  1. Pop Squats: These are amazing for a complete lower body workout. It really targets my tush. I do high reps and make it part of my cardio and it really does kick my ass.
  2. Push Ups: Yes push ups! On my upper body days I superset push ups in between sets, this works my entire upper body and sculpts my arms really fast. This also strengthens my core which allows me to walk around with my top off and show off my abs!! :D
  3. Jump Rope: Well it really does speak for itself! I do interval training and I incorporate some high knees and agility exercises that really help with my football. Boxers do it and they are some of the greatest and fittest athletes on the planet, say’s something doesn’t it!!!

What is your diet like?

Well this is where I have definitely made some changes. “If it’s healthy I will eat it”… I don’t stress about my diet I just make good food choices.

Sample Diet.

  • Meal 1: 2-3 Egg Whites & 1 yolk, Cucumber slices, 1/2 a cup of Fruit & a glass of Orange Juice
  • Meal 2: Chicken Salad with fat free dressing
  • Meal 3: Rice Cakes, Apple & Almonds
  • Meal 4: Brown Rice with Steak
  • Meal 5: Chicken & Vegetables

I drink lots of water to help flush toxins and help with basic skin care, it really is the fountain of youth!

When trying to cut down do you prefer to use HIIT or just normal cardio?

When I was competing I used both because it’s always good to keep your body guessing. Cardio makes me feel good and plus my husband likes it when I’m in a good mood.

I do cardio pretty much every day even if it’s for 30mins and I feel this has helped me stay lean year round.

What is your supplementation like?

I am a huge fan of BPi Sports I take Rx6 and Arimadex in the mornings.

Some days I switch it up and take there Roxylean or 1MR before working out! I’m a beast on that stuff, I LOVE IT!!

Favorite Quote?

“Either I will find a way or I will make one”

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