National Level Figure Athlete Heidi Vonka Koi Talks With

How did you get started with bodybuilding?

I grew up on the country side, having sports as my biggest hobbies. I was an active child, who began wrestling at the age of six. This and horseback riding became two of my biggest passions. At the age of fifth teen I was introduced to weights, and this turned out to be the perfect match for me. This was MY game. At the age of eighteen I moved to Tromsø, where I met bodybuilders who helped me on my way to the fitness stage. At that time I didn`t know much about training, and I started to set myself bigger and bigger goals, achieving one after another. I competed in my first figure show, and I quickly understood that to really make it in this game – I had to be where Norwegians best bodybuilders were. I quit my job, packed my bag and left everything in Tromsø. All for the capital of Norway, Oslo.

In Oslo I started to train at Haralds Gym, Norways most known gym. Here I got to know some of the greatest people I have ever met. One of them, Geir Borgan Paulsen, taught me so many things – and just after one year at Haralds Gym I made it in to the top of the competitions.

My dreams were getting bigger, and I was getting closer. Once again I packed my bag – this time for USA. Now I`m here, in the Mecca of bodybuilding. Fighting for my dreams – and I`m closer than ever. This is the land for all of my ambitions. Figure shows, photo shoots with big photographers, training with the PRO`s and not a single day going by without getting closer to my biggest goals in life.

Where does your motivation come from?

My motivation comes from crystal clear goals. My goals are so clear that I could draw them on a piece of paper for you. The constant believing in myself and my dreams keep me motivated – even true the hardest times. Ofcourse my fans also keep me going. Its a strange, but good feeling to realize how many people that actually look up to me, and get their motivation from me. It’s amazing that I can inspire and “give” people so much – just by being me.

I really want to show everyone out there that as long as you believe in yourself, and what you do – everything will happen. Just knowing this makes me motivated.

Photography By: Pavel Ythjail

Health, training and nutrition are always going to be my biggest passions in life. That’s why I chose to become a personal trainer. I really believe that MY way of thinking and reaching out to every individual client can change many lives out there. The clients not only have their own goals, they’re ALL my personal goals – and I never give up on my goals. Never! Life, goals, and ambitions – nothing is supposed to be easy. The tougher the road is, the bigger the goals get! I love to challenge myself, missions that make me stronger and really force myself to do better. People who always make easy choices are often people who never develop.

The feeling of giving everything – all that you can, makes you feel alive, and the reward is priceless!

Photography By: Pavel Ythjail

I`m still young, but my life already made me into a fighter, dreamer and believer. Remember, the only thing that can keep you away from achieving all of your goals – is yourself! Start believing in yourself, and you`ll see that all of your dreams will come to you!

What workout routine has worked best for you?

I have never trained using a set program. I split my body workouts into five, or six day routines, so my muscles get time to heal between workouts. I train really “old school”, heavy & hard – incorporating a lot of deadlifts and squats. It’s all about ripping those muscle fibers, and it’s all in the head. The mind is controlling how hard you can train, not the muscles. I don’t have routines like “Monday is chest, Tuesday is legs”, I train depending on my energy levels and how the muscles are “telling me” to train.

I don’t count my reps either; it’s all about how I feel. Of course, if it’s super heavy I have to go down on the reps – but if I`m able to take to more…I take more.

Photography By: Pavel Ythjail

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

  1. Squats: It doesn’t exist any better exercise for the legs and glutes. You can change up your foot position/moves, and train every little part on your legs and glutes.
  2. T – bar Rows: To build a thick and strong back t – bar rows are the best! Nothing gives me a better back workout then this exercise.
  3. Shoulder presses: I love to build shoulders, and nothing feels better then breaking personal records in heavy shoulder presses.

What is your diet like?

  • Morning cardio on empty stomach, only BCAA`s before the cardio.
  • Meal 1: Oatmeal, wheat bran’s, choc protein powder, L-glutamine, cinnamon & fish oil capsules.
  • Meal 2: Eggwhite pancakes with stevia on.
  • Meal 3: Tilapia, onions, tomato, red peppers and lettuce.
  • Pre Workout: BCAA and L-glutamine
  • Post Workout: Protein shake, BCAA and L-glutamine.
  • Meal 4: Red meat, and 3 pounds of vegetables.
  • Meal 5: Chicken or egg whites, fish oil capsules. Melatonin.
Photography By: Pavel Ythjail

They say that the pre and post-workout meals are the most vital meals for the day, what do yours consist of?

I eat one or two hours before my workouts – and I don’t consume any fast carbs. I just eat my protein and veggies, but I take BCAA`s and glutamine right before the workout. After the workout I take a protein shake, BCAA`s and L-glutamine. When I come home I eat red meat and a very large meal of vegetables.

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

It depends. For my last show I only did normal cardio, but I really like to do both.

What is your supplementation like?

  • Protein powder

    Photography By: Pavel Ythjail
  • BCAA
  • L-glutamine
  • Vitamins/minerals
  • Gland support
  • 5HTP
  • L-carnitine

Favorite Bodybuilders?

Franco Columbu

Favorite Quote?

Don`t just dream – Fight for your dreams!

Photography By: Pavel Ythjail