Katarina Drinkova – Fitness Model Statistics
- Name: Katarina Drinkova
- Height: 5’2″
- Weight: 105 pounds
- Date of Birth: 10-23-1979
- Hair Color: Black
- Eye Color: Brown
- Bust: 35″
- Waist: 26″
- Hips: 34″
- Location: Witney, Oxfordshire, England
- Contact: firstname.lastname@example.org
Katarina Drinkova – Fitness Model Interview
What is your background?
My name is Katarina. I’m 35 years old and fitness is my passion. I have been training for as long as I can remember. I was first introduced to the sport during college, where I took karate classes and became a member of a gym. The sport quickly became my new hobby and lifestyle. I like to use a lot of different exercises to stay motivated. I enjoy the gym, karate, tai chi, hula hooping, cycling and hiking. In the last year my body shape has changed considerably, which has led me to consider to start fitness modeling. I feel strong, confident and motivated. I look after myself and eat a balanced diet to coincide with my training days in order to build lean muscle and feel my best. My motto is, “Take care of myself so I have the strength to take care of others”.
How did you get started in the fitness field?
I am just starting out in my fitness modeling career and I am interested in following every opportunity that arises. This is a highly competitive industry and I continually work hard on my inner and outer look. It is full-time body maintenance, but I am determined to succeed. I maintain a high level of fitness because I never know when I will be called for a job.
What is the #1 thing you like best about being into fitness?
I enjoy all exercise. I am naturally highly energized and motivated and feeling fit and healthy is extremely important to me. I’ll always be into fitness.
What has been your biggest accomplishment in the fitness field?
My greatest achievement so far is climbing Mount Fuji this summer. It was a great experience that required strength and determination and these qualities will help me to succeed in the fitness industry.
What is the best way to get started in the fitness modeling industry? Should I just contact the photographers directly or should I use an agency?
I prefer to contact clients directly, as this offers an opportunity to promote myself and offer my portfolio. I feel this is a more personal and honest approach than many agencies offer.
Please describe a typical day for you. What is your daily routine like?
I’m a very busy woman. I have 4 part-time jobs, starting at 5am with housekeeping, followed by working in a fitness center and then as a catering assistant until 7pm. I cycle everywhere and spend an hour and half in the gym every evening after work. I still find time for my own housekeeping and preparation of healthy meals for me and my husband.
I don’t have that much time during the day to workout, so I really want to burn major calories in a short amount of time. What is the #1 “bang for the buck” cardio exercise I should do to burn serious calories?
I love cardio. I always start with a warm-up for 30-40 minutes of low to moderate intensity increasing to high-intensity cardio. My favorite exercises are the elliptical, stairs, climbing machine and rowing.
How much weight (pounds) should I focus on losing every week? What is a safe amount to make sure I keep it off?
There are two areas to focus on: food intake and exercise. With hard work and dedication I can lose one pound per week, but this is not possible for everyone. The important thing is to listen to your body and see how it responds.
What are some of the best foods to eat before and after my workouts to build lean muscle and lose fat?
Personally, I don’t eat too much before a workout. I usually eat my favorite salmon or chicken and spinach salad about two hours before a gym session, together with a banana and avocado shake. After my workout I have a protein drink and a quick snack because it is usually close to bed time.
How do you deal with cravings for junk foods, sweets and salty food? I can stay on a diet for maybe a few weeks but I eventually get really bad cravings and binge on snacks and fast foods.
I’m lucky, I was never tempted by junk food and I don’t like the taste of greasy meals and processed foods. When dieting I develop more of a sweet tooth and although I enjoy cakes, I only eat homemade cakes and breads once or twice a week. I make my own protein bars, cereal bars and flapjacks for snacking. They are very tasty and I love them! It is important to control your diet as bad eating habits will make a toned and fit body impossible to achieve.
I’m trying to create a healthy shopping list to stick with. What are some of the main foods I should include to maintain a lean and muscular physique?
I’m a huge consumer of raw fruit and veggies, including a lot of dark vegetables like spinach, green beans, broccoli, paprika, sweet potato and pulses. I love avocado, bananas, mango, mixed seeds, berries and nuts, natural yogurt, Greek or feta cheese, soya or almond milk, salmon, tuna, chicken and turkey. My diet is naturally full of protein. I never buy cakes, and I try to avoid bread, pasta and potatoes. I buy some ingredients that are good for the metabolism and for burning fat naturally like vinegar, lemon, cinnamon and chili flakes. I use olive oil for cooking and never forget peanut butter for my afternoon snack.
I’m about 35 pounds overweight. I have never started an exercise program and really don’t know where to start. What tips can you give me to get started on the right track?
To lose weight and get fit, the first thing you need is strong will power and mental determination, otherwise you will not succeed. Your vision of how you want to look should keep you motivated. Choose a diet that suits you and start a regular workout routine. Ask for professional help in the gym since personal trainers will give you the best advice and create a diet and exercise plan that is best for you.
I tend to eat out most of the time and really don’t know what healthy foods to order from the menu. What tips do you recommend for eating out at restaurants to make sure my diet will not suffer?
I prefer eastern cuisine restaurants because they serve healthier meals from fresh veggies, fruits and fish. You can always ask the chef how your meal will be prepared. Stay away from fried foods and eat steamed or grilled meals. For dessert, I would recommend something like fruit sorbet, jelly, pumpkin pie or pudding. I used to buy granola fruit pie in my favorite cafe shop. Avoid buttery, creamy cakes and chocolate.
What exercises do you recommend for getting a bigger, rounder and fuller butt?
I’m working on my butt too! I recommend a good hip abduction workout which includes my favorite exercises like squats with a barbell, glute kickbacks, barbell glute bridge and lunges. I train my lower body and butt 2-3 times a week.
What is the most challenging thing you deal with about consistently staying in top shape?
Modeling itself is very challenging but my biggest motivation is my love for the sport and feeling confident about my inner self and outer appearance. In the gym, I really clear my mind and that helps me focus. I feel strong and confident which is energizing and encouraging.
Please describe your normal diet. What do you eat in a typical day to stay in shape?
- Breakfast: Oat porridge with Soya milk, berries and seeds for topping.
- Mid-Morning Snack: Banana or avocado, cinnamon, protein shake.
- Lunch: Spinach, salmon, feta cheese salad topped with mixed seeds.
- Mid-Afternoon Snack: Peanut butter, pumpkin bread, apple.
- Dinner: Post-workout is a protein shake, nuts and fruit.
- Notes: My recipes are always changing. I try to drink a lot of water and snack healthy all day long.
What type of exercises do you include in your routine to stay in shape?
- Strength Training Exercises: Squats, bench press, deadlift, pulldowns, rows. I challenge myself with weights and don’t stick with same exercise routine every workout.
- Cardio Exercises: 30-40 minutes on the elliptical, treadmill or climber.
- Additional Training: Swimming, cycling, karate.
How does your family and friends react to and deal with your strict fitness lifestyle (dieting, eating out, workouts, parties)?
My family lives in my native Slovakia, so they are not involved in my hobbies and lifestyle but my husband is my biggest supporter. We practice karate together, cycle and go to the gym. We’re both very busy at work and sometimes the gym is the only place we can see each other. We share the same hobbies and that’s very important for me. He is the first person to taste my new healthy recipes also!
What are your top 5 tips for losing unwanted body fat?
1. Drink a lot of water.
2. Eat a very strict diet and stick to smaller portions.
3. Get in a good workout 5-6 times a week.
4. Use protein supplements.
5. Don’t stress yourself and get plenty of sleep.
What are your top 5 tips for gaining lean muscle mass?
1. Eat very often. Increase your calorie intake, but don’t eat unhealthy food. Eat a lot of protein and foods containing omega-3 fatty acids.
2. Don’t overdo aerobic exercise, sometimes less is more. You don’t want to lose any muscle mass.
3. Take some supplements like glutamine, creatine and amino acids.
4. Focus on larger muscle groups (legs, back, chest).
5. Choose the most effective muscle building exercises for maybe just 2 or 3 big muscle groups. You will see an explosive gain if the intensity is high and you focus on good form and quality repetitions.
What is the most important thing you recommend for staying motivated on a fitness plan and truly making a healthy lifestyle change?
Let’s face it, we all know that a person won’t look different after just a few weeks of working out. But as soon as you start to get compliments from your friends about your improved look, you’ll feel more confident and encouraged to carry on. Be positive and you’ll see yourself as more attractive, and you will be stronger both physically and mentally.
What is your training routine like?
- Monday: Chest, shoulders, abs.
- Tuesday: Cardio, lower body, legs.
- Wednesday: Back, abs, triceps, biceps.
- Thursday: Cardio, legs, core.
- Friday: Abs, stretching, glutes (butt).
- Saturday: Normally this is a rest day or I swim.
- Sunday: Cardio, legs, abs.
- Notes: I don’t stick to the same routine for a long time so I avoid getting bored.
What type of nutritional supplements do you currently use and which ones do you recommend for a beginner getting started on a fitness program?
I prefer to stay natural. I eat a very nutrient dense and healthy diet. I drink a USN (Ultimate Sports Nutrition) lean protein drink after my workouts along with a fat burner. For beginners, I would recommend to avoid relying on sport supplements to do the work for them, but to focus on nutrition as your main source of nutrients. Don’t waste your hard-earned money on magic pills. Keep it simple.
What is your favorite healthy food or meal you really enjoy eating? Also, what is your favorite cheat meal or food you like to indulge in from time to time?
I always listen to my body and I never count calories. If I want to have cake, I have it. I love my homemade flapjacks. I make them every week for snacking. I don’t enjoy restaurant meals, so it’s not difficult for me to stay away from them. My favorite healthy meal is probably rice and lentil pilaf. But I have many tasty, healthy recipes. I cook every day and always enjoy experimenting in the kitchen!