Issue #98


by Juan Carlos Lope

HardFitness Booth at 2013 Arnold Classic

20 Questions with Cover Model Katrina Kocielska

Video Interview with Cover Model Katrina Kocielska

Katrina Kocielska, Christine Kluger, Spring Moose, Valentina Mazzola & Patricia Perez

Video Interview with Amateur Figure Kimberly Elizabeth

Product of the Month
by Heather Hirmer

Video Interview with
HardFitness Sponsored Amateur Physique Kimberlie Martin


20 Question with Cover Model Katrina Kocielska

Katrina Kocielska

1) Please introduce yourself? What makes you special? Who is Katrina Kocielska?

Aspiring sponsored figure competitor, bookworm, eternal optimist, lover of good music, nature, mountains, laughs, friends and sushi.
I am a happy-go-lucky person and you will rarely see me without a smile on my face. I focus on what I know gives me passion, joy and deep satisfaction and I am daily grateful for the wonderful opportunities and people in my life as well as the challenges. 

 2) Please tell us a bit about your family, friends and surroundings?

 I have a small family who are very loving and supportive in all aspects of my life. My older brother is one of my best friends and the most loving and encouraging person in my life. I have friends that compete and ones that don't and each one is authentic, kind and absolutely amazing. They all open up my mind to new experiences and teach me new things about myself and life.
I live near the rocky mountains and love nature and the outdoors. I try to get out snowboarding, cross country skiing, snowshoeing, hiking and kayaking as much as possible. Competing can be very consuming so finding the time to do it can sometimes be challenging.  

3) How did you start competing in figure?

A friend worked at a gym and gave me a free pass to attend the facility. I didn't have a clue how to use most of the equipment in the gym, but admired the fitness lifestyle. I started buying muscle magazines and asking people for advice, my body responded very well and I come to love training and lifting weights. A friend of mine, Jeff Messinger, competed in bodybuilding and convinced me to compete with him, I placed 2nd in my first show and became hooked. Jeff shared his knowledge and his enthusiasms for the sport and for that I am eternally grateful. 

4)What is your personal policy (not what the judges want) about conditioning and muscularity when coming into a show? Soft or hard?

I train for how I want to look. I like to look like a strong, athletic woman without compromise my femininity. I like to come in semi-lean/hard and work hard to be well balanced and proportioned.
5)  What is your idea of what judges want in a Figure competitor? Do you think judges are clear enough with competitors about how they want you on stage? It seems in Europe they are very clear unlike in the USA and now in Canada things are confusing.

I think it's subjective and yes, definitely it can be confusing at times, but it is impossible to please every judge.  I just train hard and bring my best package to the stage. Sometimes they like it, sometimes they don't. I just get out there exude happy energy, show off my stuff and most importantly smile.  

6) For the next shows what do you think you need to work on
physique-wise/conditioning-wise? If anything!

There is always something to work on. I definitely need to work on my legs. Get those, glutes, hamstrings and quads leaner and tighter.
7) What is your typical training routine in the gym (per day, include sets and reps!) How much cardio do you do before a show?

My workouts vary quite a bit, as I try to keep it interesting at all the time. I typically do a 4-5 day split working back, shoulders (heavy and light days), core and legs and will throw in a power day or circuit. I mostly train heavy year round and closer to the show  do circuits, drop sets and giant sets. My cardio varies depending on where I am at with my conditioning. I usually will do two cardio sessions per day when getting ready for a show. During summer I do most of my cardio outdoors.  
8) What is your pre-contest diet? (per day, 1 week before the show)

I maintain a healthy, clean eating plan all year round with occasional cheat meals. I keep my week prior to show pretty simple eating lean protein and vegetables with moderate fats and carbs, reducing my water the day before the show and usually doing a little bit of fat loading night before. Last week is not magic, if you’re not in shape a week before you are going to walk out on stage then there is not one thing that you can do to get yourself in better shape.
9) How do you go about dropping your water before the day of the show? How much water do you drink the day of the show. Please be specific.

I don't manipulate my water that much. Increase the week of the show and drink less usually 24 hours prior. I don't completely cut out my water before a show.  

10) What motivates you to train/diet and compete? Are there any competitors you looked up to?

I always try to find inspiration and keep that fire burning. I admire and respect all the figure, fitness and bodybuilders out there and draw inspiration from them. I just want to be better myself inside and out, always.  Monica Brant was my inspiration when I started and she still continues to be.

Katrina Kocielska

11) Please tell us an interesting experience you had at a show recently, be it a fun thing or something rather not so fun?

Competing at the Arnold has been an such a wonderful experience. Just seeing all the athletes and events has really motivated me to push harder and be better. Meeting all the different ladies from all over the world has been so much fun. No matter which part of the continent we've come from, we all come together and help one another backstage from gluing each others bikinis, touching up color to complaining and joking about how hungry and tired we are. All this support is truly amazing!

12) What is your personal opinion about the figure, fitness, bodybuilding industry we are in? Anything you would like to see changed? 

I respect every women in this industry. Knowing first hand what goes into the preparation for the show you realize the dedication and determination that it takes. No matter what size or shape I hold everyone in high regards.

13) What has been your hardest challenge to overcome either in your personal life or competing career?

Finding balance has been the biggest hurdle. This sport can be a very consuming and selfish and you have to be able to include family, friends, work and down time. I don't want to shelter myself from the world and be a dragon because I am getting ready for a competition, I still want to enjoy life and be kind to people. I truly believe that too much of anything is bad for you, so I am always striving for that balance.

14) Did you make any changes to your contest prep for your last show? Water intake, carbing up, etc...

I keep things very simple and don't change too much with my diet. I stopped training my arms and its made a big difference in my shape. I did have a small slice of cheesecake the night before the Arnold as instructed by my coach. Filled out my muscles it was delicious!!

15) What do you think of bikini division?

It's huge right now! I really do respect all the girls that compete in bikini, they have to train and diet just like the rest of us. I do admire their undeniable sassy stage presence and how they have to exudes confidence and sex appeal. With its growing popularity there is so many competitors and you really have to stand out to get noticed.

16) What are your favorite foods to eat right after you compete on a Saturday night?

I love sushi, so I always try to find a sushi restaurant that's open post show. I also have to have my mom's Tiramisu, hers is absolutely the best! And I'm not being biased because she's my mom either. :)

Katrina Kocielska

17) Please tell us about how you were raised and did you have any interesting experiences while growing up?

I grew up in Warsaw, Poland and moved to Canada when I was 9. It was a bit of a culture shock moving from a small Eastern European country to North America. English is my second language and growing up I was urged to speak Polish at home and for this I am very grateful as I have retained fluency in Polish. I was painfully shy and sensitive yet stubborn and determined as a child. I outgrew my shyness but the determined spirit remained and has helped me achieve many goals I set for myself.

18) Do you have an athletic background? Gymnastics, soccer, volleyball or what?

Growing up I did competitive gymnastics. In grade school I was involved in track and field and basketball (hard to believe as I am 5'0).

19) What is a typical day in the life of Katrina Kocielska? From waking up to until going to bed?

 Complete and utter chaos! :) I usually have a pretty full schedule. During the week I work full time, do in-home personal training part time and fit in my own training as well. On weekends I like to get outdoors and spend time with family and friends. I don't watch much television and in my spare time (if I have any) I like to relax with a good book. So exciting!

20) What is your current occupation? Please tell us more about it, what do you specifically do in your job?

I work in the finance department for the Municipal Government in a town of population of about 12, 352. I perform the day to day processing of financial transactions to ensure that municipal finances are maintained in an effective, up to date and accurate manner. I also work as a personal trainer part-time, this is my true passion, where my heart belongs and where I feel happy and fulfilled.


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