Date of Birth: July 5 1990
Weight: 130-132 lbs
Hair Color: Dark brown naturally
Eye Color: Light Hazel
Location/Hometown: I currently live in Sherwood Park, AB
What is your athletic background, and how did you get involved with lifting?
Growing up I was always athletic, I loved sports and was a bit of a Tomboy. I started to go to the gym when I was in grade.10 and started lifting weights off the bat. Did I know what I was doing? Not really… but I enjoyed it! I’ve always been a little bit obsessive about my body, I honestly think I started to think about wanting abs when I was as young as 10 years old lol. From the age of 18-20 years old I kind of fell off the fitness wagon and was out of shape for my standards. Due to feeling insecure about my body I decided to get back into the gym and haven’t stopped since.
What keeps you motivated?
Some of what motivates me is vanity, having a good body is very important to me. It’s true what they say… look good, feel good. But on a deeper level, i’ve lost a lot of family members to illnesses, so I really try to be as healthy as possible to avoid that for myself. My social media presence is motivating too because people count on me to push them, so I need to stay consistent with myself in order to inspire them.
Honestly, someone inspires me every day, there are so many amazing people out there. If you’re pushing yourself, bettering yourself, and facing challenges head on… I’m inspired by you. However, there is this guy named Michael Vazquez that is physically insane! He totally makes me wish I would have done Parkour when I was younger because mixing that with weightlifting is incredible, and looks so bad ass! I seriously want to learn Parkour now because I’m so jealous of his abilities.
What does your current training split look like?
Every week is a new week for me, I literally have zero routines lol. If I’m feeling skinny I do isolated weight training with minimal cardio. If I’m feeling a little thick I do a lot of HIIT and circuit training. If I want to maintain muscle and burn fat I mix up my HIIT and weight training. If I’m a little sore everywhere I do low-intensity cardio. I completely go off of how I feel that week or that day, to be honest. I used to be more scheduled but when your a trainer that works out with a lot of their clients, it’s too difficult to do that. I focus on maintaining my physique, so with that, I can be a little less structured. I also get bored easily so I love to change things up!
What’s your favorite body part to train?
Most definitely legs and shoulders! I involve my legs into my workouts almost every day and do shoulders twice each week.
Which do you prefer, and why…steady state cardio or HIIT?
HIIT!! I can’t stand doing steady state lol, I get so bored. I love hiit because I can accomplish more in a shorter amount of time and it really sheds fat off of the core.
What are some of the most common mistakes made when someone is trying to get ripped?
The top factor to getting ripped is your diet process. The quote “abs are made in the kitchen” is 100% truth. But here are the mistakes most people make trying to ‘get ripped’.
- Doing too much cardio- I firmly believe that cardio is a necessary factor when it comes to leaning out however there is such thing as doing too much. If you overdo cardio you’ll not only burn fat, you’ll also eat up your muscle, and the return is looking flat or soft. If you want definition it’s important to mix up your cardio methods and intensity, along with other forms of training.
- Not progressing workouts- I always recommend to my clients that they increase the difficulty of their workouts each week. That could mean increasing your weight, your time, or your reps.
- Not eating carbs- Without carbs, you’re going to feel pretty low on energy, whereas if you eat them you’ll raise your insulin levels and feel stronger during those workouts. However, with improper carbohydrate timing, you can also turn that energy into fat. It’s important to eat carbs at proper times such as breakfast and post training, accompanied with protein. The meals that I do have with carbs, I typically keep lower in fat. The higher fat meals I keep low in carbs unless they aren’t a starch. The reason being is the two combined cause excessive insulin, which equals fat storing.
- Thinking fat burners will burn all your fat- You can use fat burners to give you the energy to work harder, however they’re not going to burn a whole lot of fat unless you’re actually working hard.
- Not resting- In order for your muscles to recover properly, they need rest.
I feel like it’s an unusual day if I don’t see something funny but I think the funniest thing I’ve ever seen was a woman with her headphones on at the cable machine, singing gospel music at the top of her lungs while lifting. When she wasn’t lifting she was dancing so hard lol, it’s was difficult to maintain my composure because It was too funny.
Who do you look up to in the fitness world?
#1- Dwayne ‘The Rock’ Johnson, enough said.
What are some of your favorite motivational quotes?
“If the plan doesn’t work, change the plan, but never the goal”- unknown
“Success isn’t always about ‘greatness’, it’s about consistency. Consistent, hard work gains success. Greatness will come”- The Rock
“Think of your body as your significant other. Be loyal and committed to it, and never let it go. Because if you fail to give it love and respect, you may never get it back”- Haley, XNRGFIT
Do you have any gym, pet peeves?
- When people don’t wipe their equipment
- When people grunt and groan way louder than necessary
- When people pose in the mirror
- When a huge man asks me to spot him with really heavy weight that I’d truly never be able to help him with if it fell.
This happens to me a lot when they could just ask another huge guy. It’s just an excuse to meet.
- When people talk to each other more than they actually workout.
- When people wear the same shirt every day without washing it and smell TERRIBLE. It’s super distracting.
- When people don’t put their weights away.
What’s a sport or event that you would LOVE to try?
I would love to try pole dancing classes for fitness purposes, parkour, and Tough Mudder.
Right now: Eggs, Egg Whites, Cooked Chicken, Cooked Broccoli, Cooked Rice, Avocado, Plain Greek Yogurt, Skim Milk, Bag of salad greens, & Condiments. Pretty simple at the moment.
How do you prepare meals? Do you cook daily or cook for the week?
I do both. Some meals are prepped twice a week but dinners I’ll often cook nightly.
Who is your favorite superhero? And why.
Wonder Woman because she is a symbol of beauty and grace, while also being strong and stoic. She’s a fearsome warrior!
What are your favorite cheat meals and foods?
Chicken Pad Thai
Extra Meaty Pizza
Pasta with chicken
Ice cream, gelato or fro-yo?
Fro-yo but i’m really not a huge sweets person.
Umm this covers maybe 1/10 of my workout music lol, but I put my phone on shuffle to give you some of the songs that came up. Theres a bit of different genres and some throwbacks haha.
Alesso- I wanna know
Avicii- Broken Arrows
Benny Benassi- Paradise
Calvin Harris- This is what you came for, Slide, My way, etc.
Christina Milian- Like me
DJ Snake- Middle
Drake- Summer Sixteen, etc.
Eve & Gwen Stefani- Let me blow ya mind
Fetty Wap-Nobodys Better, etc.
Fifth Harmony- Work From Home, All In My Head
Flume- Lose it, Never be like you, Smoke & Retribution, Drop The Game, Say it, etc.
Future- Low Life
G-Eazy- Me myself & I
Gabrielle Ross- MCM
Glenn Morrison- I’m the king
Hailee Steinfeld- Starving
Hermitude- The buzz
Hey Violet- Guys my age
Ja Rule- I’m Real, Mesmerize,
Justin Bieber- Cold water, Despacito
Kevin Gates- 2 Phones
M.I.A.- Bad girls
MAX- Lights down low
MGK- Till I Die
Machine Gun Kelly- Swing Life Away, Raise The Flag, Sail
Major Lazer- Light it up, Boom
Martin Garrix- In the name of love
Minos- Bad and boujee
Nicki Minaj- Beez In The Trap
PARTYNEXTDOOR- Come and see me,
Papercut- Linkin Park
Post Malone- Go Flex
Rae Sremmurd- Black Beatles
Rihanna- Nothing is promised,
Selena Gomes- Hands to myself, it aint me, we don’t talk anymore, etc.
Sigala- Give me your love
Skrillex- Working for it, mind, etc.
The Chainsmokers- Don’t let me down, Something Just Like This, Closer, Inside Out, Roses,etc.
Tinashe- All hands on deck
Twenty One Pilots- Heathens
Yellow Claw- Invitation
Zakk Wylde- Sleeping dogs
Zara Larsson- Never forget you
What is the most challenging thing you deal with about consistently staying in top shape?
I’m sure like most people, keeping my diet clean is the biggest challenge because i’m a HUGE foodie. But instead of depriving myself I work extra hard to indulge more often. I know my limits.
Helping 100’s of people get in shape and reach their goals is my biggest achievement. Another achievement is my own body- I’ve worked so hard to reach my goals and feel very satisfied with my physical shape. Feels good to mainly just focus on maintenance at this point.
If you could interview one person alive or dead, who would it be and why?
Probably Dwayne Johnson, he is the definition of cool lol, he also looks so fun in interviews.
What are some of your best diet, nutrition and supplementation tips for someone who wants to get ripped?
Create an action plan
Create healthy habits immediately
Don’t over do it
Don’t under do it
Find variety in your diet
Eat healthy fats
East healthy carbs
Load up on lean protein
Change up your cardio styles
Believe in yourself!
What does your current supplementation plan look like?
I take pre workout if I feel tired, drink BCAAS during workout, and a scoop of protein immediately after workout.
What are your favorite 5 muscle building exercises and why?
Deadlifts- Because they work many different muscles in the movement
Wide grip pull-ups- Because they work the entire back, biceps and forearms.
Squats- Because they make my gluten and legs look awesome
Leg Press- Because it works the entire leg and gluten
Shoulder Press- Because I love strong shoulders
Outside of fitness I am a woodworker who builds custom rustic furniture. (@CountrifiedChic) if you want to see some of my work. I basically love to play with power tools and lumber lol. In the summers I enjoy being on the boat with friends, listen to music, have some cocktails and surf. I also enjoy being on the back of my boyfriends Harley and hope to have my own bike soon!
What’s your favorite holiday?
I’d say New Years because everyone gets together and has a good time. Also there’s no better feeling then a fresh new year!
What are your future goals, dreams, and plans?
Let’s just say I hope to grow my brand and have big plans for that. Stay tuned! 🙂
If someone wants to connect with you, where can you be found?