Fitness-Management auf Reisen
Basically, du bist ein Pilot. Du bist in der gleichen Zeit für länger als zwei bis drei Tage. you're on your base in Dubai for 5-10 days in total a month the rest of the time you're flying yet at the same time despite living out of a suitcase, living in hotels actually you don't even have an apartment you just live in hotels you still get your fitness goal done, you just did your second competition as a fitness competitor and you got your WBFF Pro Card which is quite a big achievement So how do you juggle the life in the plane and getting your food, getting your training, getting everything done that you need to get done to get those fitness goals achieved?
I just, I'm really organized. So I get a roster and on my roster, my work pattern lasts for 28 days. So roughly I know at least what I'm doing for the next week. It is subject to change.
So for the next week I get the notes in my phone and I know where I going to be So each day of the week I figure out what kind of workout I can do on that day what sort of things I have access to in terms of food and what my fatigue level is going to be like on that day. So I prioritise my training given that. So if I have a day off, then I know I could deadlift or I could squat. If I've just done a 16-hour flight, I've been awake for God knows how long, I'm not doing something like that.
I might just take it as a rest day or I might do some lists if that's in my program or an upper body or something light. And then in terms of my food, I know what countries I'm going to be in, what sort of things I can take to those countries. Because, you know, there's quarantine rules or if there's going to be supermarkets. So that's how I figure out how I can achieve my goals.
Kreatives Kochen im Hotelzimmer
If you can't go to the supermarket, because some countries you fly to, you said basically you're not allowed to leave the hotel. Yes, so if that's the case then I'll either take my food with me so I'll go to the supermarket in Dubai and I might pick up fruit, veggies, eggs, meats, whatever and then pop them in the fridge on the plane take them to the hotel or I will utilise what I have available in the hotel so I might boil eggs in the kettle or I might boil potatoes, broccoli, carrot in the kettle oder I might just take something pre-packaged and boil kettle water into it depending on what I'm doing or as a last resort I just ring room service and I ask for exactly what I want so every hotel usually has chicken or rice or vegetables so you can just ring and ask for them exactly how you like and most hotels are pretty accommodating the kettle one I find quite fascinating for all the listeners that don't know what a kettle is it's basically the water cooker which you cook your water for for tea or coffee und ihr benutzt es, es zu cooken, zu cooken, zu cooken, zu cooken, ja.
Die ist ein DIY-kitchen das quasi almost every hotel hat. Hotel rooms haben water cookers. Ja, absolut. So, ich mache mit mir ein Tupperware, etwas zu put mein Food in, ein Plastik Knives und Forts, weil, wenn du ein Passenger und ein Plan kannst du nicht kann, ein Fortschrug oder ein Knife mit dir und ein Knoten. bis Wird some steamed veggies no oil in it Yeah so then if I wanted to eat oil I might bring my own or I just ask for it on the side or butter or whatever it is that you want Just ask for it on the side so you can quantify it yourself.
Or I take stuff like tuna. If I don't think there's going to be meat or they're not going to accommodate me, then I just take some kind of protein source from home or I bring protein powder and do the best with what I have.
Gym-Logistik und Flugmüdigkeit
How often do you go to the same hotel? Most of the hotels you stay at, there's cities or airports that you fly to all the time or is there quite a bit of rotation? There's a bit of rotation on the actual location of where I go to, but we always stay in the same hotel. So if I'm in Brussels, I stay in the same hotel all the time.
But I might only go to Brussels once every six months. You fly everywhere, Africa, America, Australia. all over asia all over the world yeah primarily long flights right you only do uh no the length of the flight varies so i do flights anywhere from an hour to like 13 14 hours it's a long one so the gyms you basically have a little catalog you look into so you know i'm flying there so that's the gym you i figured it out that's where i go train Yes, so I would rarely, rare to never use a hotel gym unless I was going to just do some cardio in there. I always, I have just a list, like you say, of gyms that I use.
However, you know, stuff closes down or you go maybe somewhere new. So then I just use Google Maps. So when I get to the hotel, I Google Map like gyms near me and then I just look at the Google Images to see if they're going to have suitable facilities and sometimes it's just trial and error. That's very cool.
So one thing I like, as you said in the beginning, that you basically decide on, you know how long my flight's going to be, the times don't change, so you know how fatigued you are. And then based on that fatigue level, you decide what workout you do. So long flight, no legs. Yeah, I'm not going to do any kind of strength training after a long flight because I'm just too tired, I'm too depleted.
And even if I have the best intentions in the world, I think, yeah, I'm going to go there, I'm going to have a nap, da-da-da-da. You just don't know because you don't know how jet-lagged you're going to feel or how awake you're in the middle of the night. There might not even be gym available at the time you're available to train. So...
Ernährung und Kalorienaufnahme
How do you do it with eating on a the plane You also bring I bring all my own food Okay So you don eat any of that what they might provide Just bring Tupperware prepare it bring it How many meals do you have a day? Does that change a lot? Or is it roughly the same? No, it varies.
It depends how many calories I'm eating per day and how long I think I'm going to be awake for. So if I know I'm going to be up, Most of the day I might have a small nap before work and then I'm going to be awake all night. I would have a series of much smaller meals. How many is that in total?
Six? Maybe six. Okay. And other days it's three?
Three to four. Calorie-wise, one point we briefly talked about you getting ready for the show in Miami where you got your pro card and you basically said you started out your diet at 3,500 calories. Yes. So for everybody who's listening, Heidi is not like 85 kilo bodybuilder who eats huge amounts of food.
You probably eat more than 99% of females out there. Yes, definitely. I'm a hungry person. So a lot of training needs a lot of fuel.
So you started out at 3,500 calories, which is for everybody that has tracked. It's even for many males, that's quite a lot of food. Ja, so I spent quite a few months on 3,500 calories trying to build muscle and grow my physique and then I started the diet. So when I was eating that much food, I was still hungry.
I could eat more. How did 3,500 calories look? I assume it's not like pancakes, cookies and ice cream. No, it was still mostly whole foods.
I prefer to get my food from largely fruit, vegetables, meat, nuts. I just ate more of the same things. And I added in more fats into my diet to increase the calories a little bit. Carbohydrates or you like to stay more to the fats?
No, mostly carbohydrates, but I just had more fats. I don't really like fats. I don't really like oil and I like butter, but I don't really like even avocado and stuff. So I just tried to incorporate.
Except for the mayonnaise. So, was hast du für carb? Rice, potato, rice cakes? Ich weiß, dass du diese liebst.
Ja, wenn ich das so viele Kalorien hatte, ich hatte auch Brot und Oats und so weiter. So, when I wasn't dieting, I was just eating more of a kind of flexible dieting approach. Not heaps of bread, but when I was somewhere where there is nice bread, then I would eat it for sure. So, most of my carbs come from rice, potato, sweet potato, and a huge amount of vegetables.
I love vegetables. So, actually, the majority of my carb source is vegetable. No oatmeal? Because that would be easy to do in a hotel room, right?
I do always bring oatmeal with me as an emergency breakfast source. I prefer to eat vegetable and protein at breakfast. But if there is nothing available, then oats and protein powder. And protein-wise, chicken, tuna, you said, going to have red meat, fish?
All of them. I love all of the protein sources. I don't have a lot of protein powder. I only like it to sweeten things like oatmeal or yogurt.
You don't do shake after training? No, I don't. Okay. Take aminos?
Not really. I love them because they're kind of sweet. So, but I don't usually take them. Why then?
If you like them, why do you avoid them? Just to stick to the whole foods? Yeah, mostly I just try to stick to whole foods and unprocessed foods. Mostly when I'm dieting because I find it then really hard to cut those things out of my diet.
So I try just not to have them so much. Avoid them. Yeah. Supplement wise, what will you take? multi magnesium yes multivitamin always magnesium before bed always zinc and I alternate through your chlorella supplement I really like that, it makes me feel just really good what else do I have do you take vitamin D or you get plenty of sun when you're in Dubai I don't take any vitamin D and I think generally I get probably enough sun There's plenty of it in Dubai.
Yes, heaps. Although, I guess, sometimes it's so hot, you want to stay inside. But no, I don't take vitamin D.
Diät für Wettkämpfe
Food-wise, when you said you went from 3,500 calories 12 weeks out to then eventually down to very little food, which was, in your case, 1,350 calories, which is still, for most females, quite a lot of food. My goodness. Very little for you. How do you approach it Dust mitst von shot nie dann redoniunge die carbs so realgeschwarm marijuana der Venk fat mich Mein Ange umbet was an intermediate approach cens Satan Wie war es Du hast du von Woche zu Woche gekutzt Du hast du weg du hast du weg du hast du weg du hast du weg du hast du weg Ja mein coach hat eine linear approach Es ging nicht all die ganze Zeit wie das Over den 12 Wochen es ging ganz linear So, an der Starten, da waren mehr Signifikant drops.
Maybe es war 2,700, 2,400, 2,117, wie das. Aber in der Ende, es war 100 increments. Every 1-2 Wochen, ich denke, von memory. so it was mostly just cutting the carbs because my carb source is what is so high to achieve the 3,500 so I don't think my fats went below like 40 or 50 grams I think maybe 40 still quite a bit and then just dropping the carbs I think that's a hurdle with a lot of females when they start cutting the calories they cut the fats and they end up eating very little to no fats that's okay for a couple days or a couple weeks but if you go too long on no fat the hormonal system especially estrogen metabolism and testosterone and cortisol and what's related to it lives to a degree of fat so you slightly diminish your well-being and performance in the gym yeah I think I felt pretty good pretty much the entire time obviously your energy levels get lower you're not eating as much food but my coach just tried to look after my health, my well-being the entire time.
That's a very good point.
Trainingsroutine und Schritte
Which directly leads to how much training you do? At the moment I'm training four times per week, strength training, and I do 10,000 steps per day. That's it. 10,000 steps, you go for a walk or you go to a gym to get steps? I like to walk outside.
So even here it's cold, but I like to take a walk in the morning. I walk to the gym. I don't have a car, so I try to just walk everywhere, and I travel a lot, so it's a really good way to see a city is on foot.
Bevorzugte Reiseziele
What's your favorite city? You've seen more cities than most people, I assume? Yeah, I'm my favorite, my goodness. If you had the choice, you can move anywhere you want, free budget, you can just choose a city.
Which one would you take? I honestly don't know. Or at least what's your top three? New York?
Ich liebe New York aber ich mag L besser Ich liebe die Outdoors Es ist so hei und warm Ich ging zu Tulum in Mexiko Ich liebe das Ich habe da twice auch Two years ago we spent a whole month there In January so German winter We spent a whole month in Tulum. Oh, perfect. That was a pretty nice January to spend. Yeah, absolutely.
I'm not sure what month I went in. Maybe June or the summer this year. And it was really beautiful. I love also just the vibe.
It's so relaxed and everyone's riding their bikes. and the food's delicious. Amazing food. You have a long road next to the beach and that last quarter of the road. At one point I was convinced that that road has the highest density of great restaurants anywhere in the world.
There's five, six of them that are outstanding. You just choose every night which one you want to go to. Yeah, it was incredible. I loved it.
I went there to do an immersion mit einem ein paar mit einem mit einem und ich bin mit ihnen für ein paar Wochen und dann in dieser amazing Hotel für ein paar Wochen ate all die Food was heaven 2 Wochen 2 Wochen Sun every day yeah I came back feeling rejuvenated und I wanted to buy a house there it's probably not that easy that's one thing I like it's that it's only small hotels there's no like 3, 4, 500 bed bunkers it's like just like 8 rooms 12 rooms 20 rooms Es ist sehr laid-back, hippie. Ja. Es ist sehr gut, dass ich es wieder weggelebt. Ja, das ist was ich auch.
A lot of green. Ja, at the beach. Es war schön. So, du würdest nicht wählen?
Du würdest Tulum? Ich weiß nicht. Ich liebe meine eigene Stadt. Ich bin von Melbourne.
Ich liebe meine eigene Stadt. Ich würde da gehen, für sicher. Ich weiß nicht. Wie lange hast du in der Welt?
Du hast du in Australien geplantiert? I did. I started flying, I think, in 2004, learning, and I started working in 2007. So it's been a while.
Then from Australia to Dubai? Yeah, so I didn't move to Dubai until 2016. So I've been in Dubai now three and a half years. And how long do you have no apartment for?
It's a quite interesting one. Maybe a year. I've been living just out of my suitcase in an apartment. Sorry, in a hotel.
So you just been away for so many days in a month you just like I don need an apartment Pretty much yeah I started this contract so I work four weeks on and then I have two weeks off So I just thought, well, I don't really need an apartment because in the four weeks that I'm working, I'm only in Dubai maybe five to ten days. And in my two weeks off, then I can just go wherever I want. I don't have to stay in Dubai, so I either go home or on a holiday or come and do something like this internship. so yeah no need for an apartment but living out of a hotel is tough it's a bit of a challenge but you accommodate it quite well you said you find a place that lets you store some of your stuff and then if you get to know the room service they do whatever you want yeah the hotel I stayed in Dubai is fantastic they store like five bags I'm not talking I'm travelling a lot so they store all of your stuff if you have a car they store your car people have surfboards und kitesurf und all manner of things that they'll store for you and you stay there so often that the hotel staff know you by name so you can get washing picked up and delivered you can just get anything done, you can ring room service, ask for anything you like they're really good So what's the tough part about living in a hotel?
You just never get that feeling of coming home so you know when you walk into your own home and you put your bag down and it's like I'm back, there's a feeling of catharsis, I think. And you don't necessarily get that. And you don't ever get to unpack your bag fully. You're always packing and unpacking.
Sometimes you just think, I just don't want to pack my bag again. Or you have to constantly think, what am I going to need out of all these five bags for these ten days? So it just it's just nice to come home. Just not have a home.
How often you go back to melbourne i haven't been back much this year i've done a heap of holidays so i think i've only been home maybe three or four times so you know you go over holiday or you go over christmas now it's only a couple days before christmas now at the day we are recording the podcast yes but just a couple days right yeah i'll go home i'll get there on the 23rd and i'm leaving again on the 26th so just three days to see my family and celebrate and back and it's basically midsummer in Australia now. Yes, so fingers crossed. Melbourne has some nice weather midsummer, not 15 degrees.
Es kann es ganz Plaatschseason werden, in Melbourne zu weibinden. Also, am günstigen Grüne ran sprungart, kommen wollen wiribus in Europa. Ab so wieysprach rép detectors imstands ή bisogna dismember you're nahmen. So mit unserer calories sehten request 12.300.
Übackgroundkle pkt colocang Reports mio deimeber. Hö reprovisan chronos Recht auf mich zu besteh�. So jetzt Francisco Teruku ich komme 3.50 Pause nun. es ist es ist es ist so so so you're still going to track over christmas or you're going to be somewhat a couple days free no i'll still track over christmas i had my birthday recently or just just after the competition and for a couple of days there i didn't track because i think mentally after the competition i just needed a bit of a break but i'm just trying to be really Ich liebe es, so ich finde es einfacher für mich. Der Übers diet ist ein sehr interessantes Thema.
Das hat auch nicht so lange nicht mehr genutzt.
Das Konzept des Reverse Dieting
Usually, es war so, wenn du nach Physique competition, Male und Female, 6, 8, 10 Jahre alt war, es war basically wie du ein PrEP für ein Competition oder ein Diet. Und dann, nach der Competition, es ist wie, eat whatever you want. Du basically, du trainst 12 Wochen zu einem bestimmten Schaaf. und in einem Woche oder zwei es war all gone. Ich habe eine Geschichte von einem German bodybuilder die Managed to pack on 20 kg in zwei Tage.
Wow. Und er hat so viel tension in his gut, in his stomach, dass er pressed on his spine und er konnte nicht move his legs. Oh, mein Gott. So, er hat sich zu beurteilt onto a carpet und er hat ihn zu der Bafel auf der Karte weil er was zwei Tage zu essen.
It's like, whatever. It's just not eating for a long time. Put on 20 kilos. He went from 100 kilo competition shape to 120 and he's not the tallest guy.
He just blew up, which were a reverse dieting approach. I'm a big fan of where you basically, once you reduce your calories, you step by step take them back up, which takes quite a bit of discipline. It has been, I think, harder than the actual diet to lose weight for the competition. So because you don have really a goal as specific as you as competing So my calories have just increased linearly again like only 100 or 150 really every week, which isn't that much.
So I found it quite hard. So I just made little goals for myself. I set a couple of photo shoots so that I would just maintain my self-control because like this guy, you do. You just want to eat all the food.
But your body, like I did a whole foods approach to my prep. So I eliminated gluten and dairy and all processed foods, sweeteners, everything. So when I was allowed to basically eat them again, my body was just like, no, I didn't feel good. So that also helped with the reverse diet.
So getting in shape was easier than now getting slightly back up, increasing your calories again? I think so, because you want to maintain as much muscle as you can. You want to get bigger, but you don't want to get bigger with fat. So I just am mindful of it, I guess.
How long is it since your competition? It was on the 11th of November, so it's just over a month. Five weeks from now. Any other competitions planned?
Yes, I won my pro card, like you said. So I'd like to compete as a pro probably mid to end of next year. Where? Is there anything said?
I haven't said it yet. I'm not sure what days I have off to compete yet. So I'll just work it around my roster. So
Cardio und Intervalltraining
how is your training changing towards that? You said you do steps and weights, also do some interval work? I'm not doing any intervals or any cardio at the moment. I'm just doing mostly strength training.
So I just want to develop areas of weakness in my physique, like my glutes and quads, etc., shoulders, back, basically everywhere. So I'll just be eating and doing mostly strength hypertrophy training until I probably start a diet again. So then to prep for a show, you do intervals or steady state? Both. so my coach I think he had me doing two days of intervals per week and two days of lists but he said if I wanted to do intervals on every like all of the times that I could or lists on all the times that I could it just mostly for the variety for me on whatever modality I wanted to do it on so like the air bike or the deadmills Es ist nur f die Variety f mich auf welchen Modal ich wollte es So wie die Airbike oder die Deadmills Deadmills, das ist ein guter Punkt.
Ich wusste nicht, zwei Tage, wenn du gefragt hast, dass der Deadmills, der Busy Deadmills, das du nicht auf so auf, so du run auf es, und du selbst pushst die Band, which is not like a non-motorized treadmill which I actually do like it's actually a motorized treadmill that you just don't put on so it's much much harder to run on it it is much harder the training the timing that I was using was 20 seconds on 2 minutes off and if you're doing it properly you need the 2 minutes it's really hard but I guess you can do the similar thing with air bike air bike is also hard you have many air bikes available wherever you travel No, so in Dubai I know a few places that have them So on the days when I was doing interval training I would specifically go to those gyms for that There's very few gyms in Dubai that have the curve mill thing you're talking about Where you move it yourself So deadmills are often the only option that I have available to do interval training So if you do 20 seconds on, 2 minutes off How many of them do you do? 10? 10 Okay, pretty good work. 25 minutes is not overdoing, which I like.
Just keep it short, sweet, and intense. Yeah, I think any more than 10, and you just wouldn't be able to do anymore. The quality suffers. So those two hours of cardio that many girls do, that statistically don't lead to result, rather do 25 minutes.
And then in 25 minutes, you're technically only doing a small percentage of work, 20 seconds, 2 minutes and then just make sure you put the work in that time yeah, like they say, train smarter not harder what's the most amount of sessions you did in a week? in the lead up to the competition obviously my job is stressful so my coach wanted to keep my stress levels down so I still was just doing 4 but prior to that the maximum I did was probably 5 5 sessions per week An hour each? Ja, an hour each. Some of them were longer. At one point they were really long which was a real mental battle for me I like just maximum one hour in the gym because I can be quite limited for time Plus if you doing cardio on top of that steps say 15 steps on that that's a lot of walking.
So then you're doing like three hours of exercise per day, five, six, seven days a week. That adds up. It adds up, yeah. How many hours walking is 15,000 steps?
Two hours? Yeah, definitely. Did you primarily go for walks? Ja, so when I was doing 15,000 steps per day, I liked to go for a morning walk.
So I have some morning rituals. I'll do my rituals in the morning and then I'll go for a walk to digest and then come home, have coffee, breakfast, and then I'll go to the gym. And then in the afternoon, I might go for a walk after lunch, like a digestive walk, whatever, and then I'll go for another walk after dinner.
Morgenrituale und Beständigkeit
What are your morning rituals? My morning rituals, I like to wake up and I like to drink a liter of water. And with a liter of water, I take my vitamins. And then I also like to do your lime salt water ritual because it makes you feel good in the morning, helps you wake up.
Cool. So it's quite actually not that much training, right? So it waits four or five times a week, an hour, and then a lot of walking on top. Ja, so es nicht immer so viel Training.
Für die meisten Parten ist es nicht so viel. Es ist 4x Weight Training per Woche. Usually es 10,000 Steps per Woche. Und dann als ich die Dietze oder als ich starte, dass ich die Dietze für etwas machen, dann meine Steps werden 12,000, dann 15,000 per Woche.
Ich werde ein extra Day von Weight Training per Woche, depending auf der Woche, was ich an der Zeit. Und dann nur an der Ende, die Cardio kommen, die Intervall, die Liste, das Kindesstück. Es ist nicht viel, als die Frauen, die drei bis vier Stunden, fünf Stunden, fünf Stunden a week. Sie sind überall in der Welt.
Es ist ein bisschen unverstanden, weil es so viel Zeit investiert ist. Und die absolute größte derzeit nicht mehr haben. Es ist mehr Zeit investiert, mehr Zeit investiert. Mit viel weniger Resultat.
Especially als ein Coach, ich finde es immer ein bisschen... Du hast die Kompliante, du hast die Komitimente, du hast die Zeit in. Und viele von ihnen essen sehr, sehr strikt und sehr, sehr little, wie 800 Kalorien per day und so weiter. Und sie haben gar nicht das Gefühl.
Results, compared to doing 3-4 weight sessions a week, 10,000 steps, eating 2.5 to eventually 3.5 thousand calories. It's quite a lot of food, so it's not like you're starving yourself. It's just being very precise with your food, using the right foods at the right time, making sure you progress in training. Yeah, so always making sure I progress, always making sure that I'm feeling good, I'm getting enough sleep.
Obviously with my job it's quite hard, but I really try to make it a priority when I can. Um, uh, and yeah, making sure that my nutrition is on point. So I really like to eat lots of whole foods because they make me feel good. So, um, while it's nice to like treat yourself, um, often that food doesn't make me feel good.
So I don't get the same results from myself in the gym or anywhere else.
Krafttraining für Frauen
Gym-wise, what were your favorite exercises? I love to squat. Uh, I love to train back. So chin-ups, pull-ups Pull-ups, yeah How many can you do?
What was your best? Unassisted, my best ever was probably eight unassisted And now it's probably six, four, like in a series of sets If I just did one set, I'm not sure, maybe eight So six to eight, that's pretty good Legs, you do squats? Yes Deadlifts? I do deadlifts, yes I don't necessarily love them Don't like them that much?
I don't like them as much as squatting Probably because I'm not as good at them That makes sense What other exercises you like to do? I love to train shoulders also I think it's nice to have a nice shapely shoulder I love the Arnold press um what else do I enjoy I love to row I think bent over row or the um rep range wise when you look at your training or yearly on the whole for the whole year on a yearly basis you vary reps a lot you do some low rep some moderate rep some high rep yes definitely so at the moment I'm doing quite low reps Was quite low? Anywhere from three Three is probably the lowest I doing at the moment Lots of 3 sets 3 reps 5 reps How many sets 5 yeah 5 sets of 5 or 5 sets of 3 And probably the highest last year I did was 20 reps.
Okay. In a giant set. Okay. And it was rough.
For all body parts? Yeah, it was a full body workout so it wasn't crazy. Aber es war 20, die 20 zuhörungen, 20 zuhörungen. Was Phase der Training war das?
Das war ein Cut. Okay, das war close zu Peak Shape. No, das war für ein Fotoshoot. Das war die letzte Zeit, ich war hier.
Ich war ein bisschen Minicut für ein Fotoshoot. So ich war das dann. Aber in der Lead-Up zu der WBFF, ich war nicht mehr High Reps. um, just for my stress. Okay.
Which is a very good point. You know, high training volume means high energy expenditure. And to expend a lot of energy, you have to have a lot of energy. So if you're traveling as much as you do, which is like, you know, every two to three days, time zone change.
Yeah. That takes quite a bit of a toll. Everybody that has had a multiple time zone flight and you get somewhere on vacation and usually the first day it's like a bit, bit slow. Now, imagine you have that every second the third day the interesting factor i find with you is you still it's not like oh i can't do that i can't watch my diet because i'm in hotels oh i can't train because i'm traveling so much like i can't do this i can't do that it's like no consistent times don't change basically never at home always in hotel and still doing stuff like boiling eggs and kettles boiling potato and kettle for breakfast to like manage it and get it done how did you develop that i assume it It didn't happen overnight.
It was just like finding solutions. Basically, yeah. It started off slowly and it's just progressed. I've always taken my own food to work.
So that's just been a habit that I've had for quite a long time. But then I started to need to take food with me to the hotel or just to be a bit more resourceful. So obviously I said, Annie, you need to be organized. und wenn ich Sie wissen, dass Sie nicht wieder nicht so fühlen. Damit Lena du��rером nichtég Relägeresh 2017 also haben Sie Pollock Hadi Verbau himHz also ich denComme get beholden dann w bitte und nach Hause durchx brewzeii numa going to be disappointed with yourself so if you know that you going to get there and you going to feel like fatigued then just choose like a really easy day and maybe go out for dinner or go out for lunch or something so and then just choose something off of the menu or look at the menu ahead of time and um yeah just pre-plan and then the more you go to a place the more familiar you become with it so i travel to lots of different places but i often stay in the same hotel or i I often go to the same place over and over.
So it just gets easier and easier because I know what's available in the hotel, what things I can take through, what kind of foods you can bring with you, where supermarkets are, where the gyms are. So it's easier to organize. Just getting accustomed and making it a routine. Yeah.
Just get organized. In any scenario, that's a good approach, right? And then just make it work. Yeah, absolutely.
Just have a little routine or make a list in your phone or somewhere of places that you can go, things that you like in that place. It just gets easier and easier.
Leben ohne eigene Wohnung
How long have you been this ambitious when it comes to your fitness goals? Not always. I used to do a lot of cardio. I've always loved being fit or being healthy and active.
I've always had a similar approach to food. I've always loved whole foods and veggies and lots of lean proteins and stuff. But in terms of actual weight training, I didn't start really getting into weight training until probably a year and a half ago. Okay, that's a very short amount of time.
You made quite some progress for not doing weights for that long. Yeah, so I looked recently, my coach and I looked at a photo of me from when I first started with him. um i initially just did a 12-week program with him and i wasn't like i was giant i just wanted to know what it felt like to put yourself through a program basically um and also wanted to look good you know at the end um so i started with that and then i just thought i love this i love this lifestyle and i enjoy tracking my food and i it actually i think makes my job even a little bit easier because I don't have that guesswork of what am I gonna eat or whatever at the end I can sort of plan ahead and track all my food and know that I haven't had huge blowouts so so until one and a half years ago you were not tracking your food no you basically doing a lot of cardio and eating somewhat eating healthily healthy Yeah So one and a half years ago you just wanted to try it for the experience Yeah.
And then you did fairly briefly into that lifting career, you did your first show. Yes. So I did my first show this year, maybe two months ago. I did an ICN show in Australia. und ich hatte nur eine Dienung für vier Wochen vor dem, so ich habe nicht gesehen gesehen.
Ich bin nicht zu lieben, aber ich habe ein bisschen mehr zu tun. Aber dann war es ein warm-up show zu der WBFF, ich glaube. Ich habe nie auf dem stage vor und ich habe nicht getan any der Posen vor, und der whole experience war new zu mir. So ich habe ICN, aber was ich wirklich wollte, was die WBFF.
Erfahrungen beim WBFF-Wettkampf
So then I still had eight weeks left to diet down for the... ICN is like an Australian federation. I'm not sure if it's Australian. It stands for I compete natural.
Okay. I think I've heard of it before. They also have... I think they're in Asia and stuff as well.
Yeah, Asia. They also have world championships, right? Yeah, I believe so. I remember having...
I've had a client. She worked for the US Army. And she was based here for about a year. And I worked with her. und sie hat eine Natur Female Fitness Bodybuilding Federation und ich glaube, es war eigentlich die gleiche, weil die Namen so familiar sind.
Ja, vielleicht. Ich denke, sie sind weltweit. Ich bin jetzt bei Hause zu Hause. Whereas WBFF ist die größte federation, für die keine Bodybuilding Physik competitions.
Ja. Es ist ein großer Teil. Ja, es ist. So you right away decided if you want to do a competition, you go WBFF?
Yes, I love it. I love the glitz and the glamour and the fashion and the costumes and the theme wear. All the girls are lovely and it's quite a big community. It's quite a long competition.
I have one German male, a client of mine. He became a WBFF pro back when WBFF was fairly new, like five years ago. Okay. So, he was the first one I got a little bit of insight.
It's basically a four day competition, right? Is it still the same? Maybe the one I went to wasn't quite as long because it wasn't amateurs and pros. Okay.
So, I think it's maybe one day later. but you have the registration day and then you have the show day. Okay, back then it was like registration day and then it was one day like makeup blah blah blah and then it was show day and then the fourth day was like pool party. Oh wow. That was in Vegas.
That's where that happened. Okay, maybe that's the Worlds. Okay. I liked it because it sounded more like a bit of an event So you basically make a fitness competition slash holiday slash meet in exchange with like-minded people and have a pool party on top.
Yes, exactly. So how does that go competition-wise in WBFF? You said you have costumes and how is it set up? So it depends what category you decide to compete in.
So obviously the registration night is the first night where you get to meet and greet and then you hear about, like it's a bit of a meeting about the do's and don'ts and rules and whatnot. And then you can register for your photos, your hair, your makeup, all these things. And then on the show day, you choose a category that you're going to be in. So you can be in the WBFF for females.
You can be in bikini or fitness. so if you're in bikini then you get to go on stage twice and you wear a bikini in one of the rounds and you wear an evening gown in the other round and if you decide to compete in fitness then you go in a bikini in the first round and you wear a theme wear in the second round the theme wear is like the Victoria's Secret Angels exactly so it depends on your physique as to which kind of category Bikini ist ein leichter, und Fitness ist ein leichter, ein leichter, ein leichter, ein leichter. Und dann ist auch Physik, ist es Physik? Ich denke, es ist Physik, auch. Es ist ein bisschen mehr Muscle Mass.
Ich glaube so, ja. Aber die zwei main ones sind Bikini und Fitness. Du competed in Fitness? Ich habe.
Ich denke, in WBFF, es gibt Transformations. Es gibt ein paar andere Dinge. Ich bin nicht so familiar mit all den anderen Categorien. Ich finde es, wenn du nachdem, Physique, für Females 10-15 Jahre alt war, es war basically Bodybuilding, die war sehr muscular und sehr lean Females die eigentlich nicht appeal zu dass vieles von Females auf die Bikini die ist eigentlich Very lean females which actually does not appeal to that much of a population of females Whereas the bikini which is basically like a fit female or the fitness, which is like fit, but a bit more lean, athletic female, it appeals to a much, much greater population of females.
Especially in Australia, the market is so big. The first time I looked at it, it appeared to me like there's a fitness competition from some federation in Australia every weekend. There basically is. Compared to Germany 8 to 10 years ago, there was basically like two female competitors.
And it was both girlfriends or wives of some of the male competitors. Right, yeah. But even here now, the last 5, 6, 7 years, you have like 50 girls that compete in bikini. where there's much, much more girls competing in bikini than basically the original male bodybuilders that are competing. Yeah, it's a huge industry.
And I know there are WBFF shows in, there was one in Italy as well. There's one in Amsterdam. There's one in London. So they're in Europe as well.
Heaps in the US, some in Australia. I think even in Asia, Singapore maybe. It's growing a lot and it's doing a lot for you. If you look at gyms now compared to 15 years ago, girls were primarily doing cardio.
Wenn jemand liftet, es war so kleine fixe barbells und kleine dumbbells. Ja. Während jetzt, die Females deadlift, sie squat, sie chin up. Die Amount der Females haben in der Liste, direkt oder in der Indirektlinie, durch die Show, hat sich aufgeräumt.
Ja, absolut. Liste ist ein revelation zu meinem Leben, ich denke. Ich fühle mich gut und ich liebe die Art, my physique has changed from doing cardio to doing weights so I think every female should get into it if you look at CrossFit which came up like 10-15 years ago it got big it did more to lifting with a barbell especially for males than probably anything since old school bodybuilding in the 70s since Arnold nothing was that big and then it also brought on a little bit the females that started lifting with a barbell Das ist was ich habe zu tun Ich habe es healthy und und jetzt zu cardio das ist nat auch ein Teil ich habe es auch einen Teil des Weights ich habe es einen Bodyweight Training ich habe es einen Dips ich habe es einen Chin-Ups, und dann einen Squat, Deadlift und alles, was mit dem kommt.
Ja, absolut. Ja, weil wenn du sie einen Mädchen sehen, sie sind auf Instagram oder woher, und sie denken, ja, ich habe sie gesehen, wie sie sehen, wie sie sehen, dann absolut. Ja, Lifting. Especially Instagram, Fitness ist so big, und es ist ein sehr viel zu promote, was ich bin froh.
Was ich froh, ist wenn jemand trainiert und tatsächlich gettet results. No matter what training you do, und no matter what goal you have, an ideal scenario ist, die training you do gets you to the goals you have. Ja, absolut. In your case, just one and a half years of lifting, und dann you got your Pro Card und your first WBFF show.
Ja, it was incredible. Amazing result. That went very well.
Zusammenfassung der Erfolgsfaktoren
If you want to sum up, if you can sum up those one and a half years of lifting and changing your nutrition, what do you think is the three things you changed that make the biggest impact on you changing your physique, liking that change, and then actually achieving such a goal as getting your pole card on the first competition? I think in terms of lifting, the biggest thing was starting strength training. like proper strength training, like lifting actual heavy weights. I think before that any weight that I lifted was like in a pump class. So really, really not that heavy.
You know, like learning to do chin-ups, I think that was probably the biggest thing that affected certainly my physique and my strength and then how I felt about that because as I saw my body change, I liked how my body was changing and it spurred me on to work harder and be more dedicated to the process. Um, in terms of my nutrition was probably the second biggest thing, um, that helped me to get to that point and just being really on point with it. And I think I really enjoy eating lots of variety of foods because I travel all the time. So I like to eat, you know, things in the place where I'm going.
But the biggest thing for me in getting the physique to look the way it did for that competition was really being committed to whole foods and eliminating everything that aggravated my gut And that was a big sacrifice Travelling this much and trying all diese foods everywhere was sind deine favorite places f food Ich liebe Mexiko. Ich liebe Mexikan food. Ich liebe all food. Ich liebe meat.
Anywhere you can go, you can get a good steak. Ich liebe Asian food. Also, I don't think there is a food you could ask me about that I don't enjoy. So, I think I just love the variety.
I get to try so many different things. That's a good one to change. Especially the Asian ones, if you're eating for too long, it kind of gets like, at least for me, it kind of gets like eating weeks of Vietnamese. I like Vietnamese, but at one point it's like, okay, it's just time for change.
Absolutely. And in saying that I love to eat all the food wherever I go, I don't eat all the food every meal every day so I just choose maybe one meal where I get to go and eat my favorite thing in that place because it doesn't really fit my goals and like you say you get sick if you just eat the same thing all the time and sometimes that food if you're not eating it often can affect you so you might not feel great when you eat it so a free meal how often do you get it? I just fit it into my macros So if I want to eat something specific, then I'll just make sure I have enough calories for it. I'll track it the day before, what I guess it's going to be like.
Or if I can look at a menu, I'll look on the menu and choose something. Or if I'm just going to freewheel it, if I've got 2,000 calories to work with, then I just eat it and deal with the consequences. Like no meal that I eat is probably going to be more than 2,000 calories. So if I need to, I'll take a few calories from the other days to just even my week out.
So the first two were adding lifting to your workout regime. And second, just being nutrition, eating food that makes you feel good and is good for your gut. Basically, yeah. And the third thing I think is just being consistent.
Yeah, consistency overall and just being organized. Ich finde隻 refusingist ist one of the, wenn nicht die Dinge später, dieuno-derder eingesetzt, für den Taliban-des구� consentанизinks. Ich gehe ей mit Darrenz in Nutrition. Ich gehe noch davon, mache ich das, nein, Doing this training program for a bit and not being like, okay, that's what I'm going to do.
Yeah, I just love the lifestyle and I enjoy it. It makes me feel good. It makes me feel happy. So I think when it's something like that, it makes it easier to be consistent.
And if you're consistent most of the time, if you have a day where you want to eat whatever it is that you wanted to eat, that one day isn't going to ruin your life. You know, we're here to have a good time. We're here to enjoy your life. It shouldn't be a punishment.
So if you're consistent, then that's not going to really affect your results. So enjoy your free meals occasionally. Yeah. But the point is anyway, if you eat every day what you like to eat, it's not like you enjoy it, right?
Yeah, just eating what I like. It's not that special. If you have pizza every day, it's not like the pizza is going to taste great every day. Exactly.
The more you have those special occasions, the more you enjoy them. Exactly. And the thing I probably learned the most from dieting was that it's not necessarily the meal that I'm enjoying when I go out to eat with people. It's the people I'm going to enjoy the time with.
So if I have to eat a piece of chicken and some vegetables they still going to be there and I still going to have the same amount of fun What your favourite meal Favourite meal It's the first one that comes to your mind. Steak. Steak was the first thing that came to my mind. Steak with?
Sweet potato. Potatoes, yeah. Steak, potatoes, gravy. Bread.
Training-wise, out of all the training programs lifting you did in the last one of years which is the one where you were like that's the best program I enjoyed this program so much
Schweres Training und persönliche Bestleistungen
The program I enjoyed the most was probably quite a long time ago and I enjoyed it the most because it was the first time I'd ever done it so since then I think there have been lots more programs that were similar to it but I think I did like an 8x3 8 sets of 3 and I'd never done just 3 reps of anything in my life before and so it was like to challenge myself to make it heavy enough for the three reps to actually be a challenge I was like it was a real mental barrier to overcome so I think I probably enjoyed that the most and since then have just developed on it. What exercises you did for the eight sets of three?
I think they were chin-ups that's a good one for legs? And deadlifts maybe for legs at the moment I doing five sets of three front squats So you lifting real weights you saying I try to But what is a real weight? We're not talking about 25 kilo front squat, right? So just for everybody that listens, especially the females, to give them an idea, big weights don't make bulky muscles?
No, definitely not. So the other day, my front squat, I was 62 kilos. I weigh 60-ish. So more than body weight, front squat.
What's your best back squat? My best back squat is 110 kilos. That's very good. It's almost top of body weight.
It's very good. What's your best deadlift? My best deadlift is probably only 105. That's good.
You like squats a lot more than deadlift, you said. You like the exercise that you're good at, right? Ja, ich finde die Squats tall, so ich finde es nicht immer super comfortable. Aber die Deadlift?
Die Deadlift? Du hast es nicht so viel gesagt. Ich habe ein Sumo Deadlift, weil es ein bisschen mehr für mein Körper ist. Ich habe schon gemacht, und ich habe einen Snatch Grip Deadlifts.
Ich habe nicht so viele, ich bin nicht so lief. Aber es ist ein Challenge, weil ich nicht so viele, ich bin nicht so oft. I not that good at them I not that strong at them so then it just a real challenge to get better to get stronger Rotating in new exercises Ich habe nichtECT Pot cool Heidi I think that was a very great insight into training nutrition and a bit of the juggling the daily life of traveling this much only living in hotels basically and still getting your food in getting proper food in still getting your workouts in and still actually making great progress in training thanks for having me Heidi thank you for being here I hope some of the listeners especially female listeners get a bit inspired of attacking their own fitness goals and adjusting, juggling the daily life to fit training and nutrition in with their goals.
Yeah, if I can do it, anyone can do it. Thank you very much. Thank you. Thank you for listening.
Thanks. Untertitelung des ZDF für funk, 2017