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How did you get started with bodybuilding?

My journey began; January 2003 making the decision to join a gym. Initially, starting by taking boot camp classes several times a week- I became “hooked” I continued on with my gym routine and classes and then made another major decision, that was to “get serious” about my physique, in August 2006; at that time I was 165 pounds and a whopping 40 % Body Fat. I certainly had a long way to go especially since my major goal was to “compete.”

I wanted a forum where I could display my hard work, dedication and bring to the stage, the concept that “we” (especially women in their 40’s to 50’s) can get in shape, stay fit; and the notion that its NEVER to late to begin.

Where does your motivation come from?

Bodybuilding is the passion of my life and it keeps me motivated to push on to the next competition, knowing the changes that my body is going through and how I am the one that controls it in every aspect and way. I am competitive, by nature and always have been. I become more extreme when I’m told “I Can’t.” If you want something bad enough, NOTHING will stop you from reaching your goals and dreams. It’s amazing what you can do!! Just trust and believe in yourself. What sets me apart from the other women is that I am literally double their age; I believe that I was the oldest Figure competitor at the Arnold Amateur and most of the shows that I compete in.

Simply put, my motivation is fear of “BIG BUTT SYNDROME and THUNDER THIGHS; In other words, I don’t want a FAT ARSE coming in the door 5 minutes after me LOL

Katerina’s 2008 -2009 Transformation

What is your training philosophy?

“Fail to plan, then plan to fail.” Currently I am reverting back to the techniques (hardcore training) that were used in Arnold’s hey day, that is how I started originally and has worked the best for me, the famous saying “eat, train, sleep, repeat is how I live my life. The most important thing in training in my opinion is the diet aspect, without proper nutrition, your muscles will not grow.

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

If I had to only pick three, they would be:

• Close Grip Pull Ups – Because it requires great strength to lift your body weight, and I get a “ lots of stares” in the gym
• Decline push ups – With my hands as close together as possible, it’s a great work up for your triceps
• Biceps Curls – Love the pump!

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

I do cardio mostly using the tread mill, I walk at a speed of about 3.5 and start at 4 incline, for 15 minutes and then up the incline to about 12 for 5 minutes and then back down to 4 for 15 minutes and so on. My cardio session lasts anywhere from sixty to ninety minutes, and I only do cardio for competition prep. Off season I always take the stairs, two at a time, its great for the hams and glutes.

What is your philosophy on nutrition?

The key to maintaining your physique is eating properly, and every three hours. It’s a lifestyle, always prepare you foods in advance and make them portable. I bring my meals everywhere, so there is absolutely no chance for me to falter.

What are your favorite meals and foods?

Old reliable, steamed chicken, broccoli, steak, tilapia, string beans, yams, egg whites and oatmeal. I eat the same off season only more of it. I also make all my shakes when I am on the go with liquid egg whites; I drink a carton of egg whites a day…and sometimes add tuna to it; believe me, its not as bad as it sounds.

Favorite cheat food?

Natural Peanut Butter (although its not really a cheat food hehe)

What supplements do you use that give you great results? How do you use them?

Beverly International Mass, (6 tabs daily), Beverly International Advanced Antioxidant Compound, (2 Tabs daily) Beverly International EFA Gold (2 Tabs daily) and additional Vitamin C 4000mg.

Favorite Bodybuilders?

Dianna Dennis, hands down, she was OUTSTANDING and had an amazing physique. She was the complete and total package, of feminine and muscular beauty, what an amazing body; her shoulders are what I strive for.

Favorite Quote?

I do it, because I can, I can, because I want to, I want to……… because you said I couldn’t.

Bodyspace: http://bodyspace.bodybuilding.com/KatNap/

Photo Credits: Francisco Gutierrez

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