Food, Fitness, f45 & a Whole Lotta Ab’s!

 About a month ago I met the awesome Nina Studenko. Super-mum, all round amazing woman & owner of f45 Stafford & Newstead and was lucky enough to be asked to be an ambassador for them. Whoop Whoop!
I had heard a LOT about this f45 craze and because I was doing a heap, ok a bit, alright maybe once a week, of HIIT training at home anyway I thought I’d give it a crack. I’ll be fine…. Ah no. Not fine. Not even slightly fine. Dying. Death. I am literally drowning in my own sweat. Aaaaannnd of course then I became addicted because not only does it appear that I love pain, I also love results & fun and this team bring it in spades. PLUS, I figure if I keep going I am going to wake up with ab’s like Nina….. Hopefully by tomorrow. That’s how it works right? RIGHT?
So here’s the lady behind the ab’s to tell you all about her food, her life & how the hell she got that body. I’ll have what she’s having!

1. Tell us about Nina in a nutshell-

Happy, fun, determined, caring and an observer.

2. You are built like a real athlete, I mean seriously, those ab’s!  What is your fitness background?

Thank you! Fitness background is a bit of everything. I LOVE variety. It’s important for me to continually shock my body that activate and wake up different muscle groups – for me this is the key to my definition and symmetry.
Currently I train 5-6 times a week with a focus on F45 training and throw in a little bit of gymnastics, crossfit, running and yoga into the mix.

I competed in Body Sculpting last year in the Figure division so traditional weight training played a massive part in my training to achieve the required physique.

Over the past few years I have kept things exciting with Crossfit, Triathlons, lots of running up to the half marathon length. I absolutely love the conditioning side of Crossfit which is why F45 is so appealing to me. I find I respond really well to HIIT training and in the last year my body has physically gone through so much change.

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3. What’s a day in the life of an F45 owner look like?

  • Alarm goes off at 4:15am
  • Out the door at 4:30am
  • Coaching 5:15am-8:30am
  • Training 9:30am
  • Admin 10:30am-12pm
  • Coach lunch time sesh 12:30pm
  • Admin until 3:30pm
  • Mummy duties from 4pm
  • In bed by 10pm

4. Why f45 & why do you do what you do?

From the moment I tried F45 training for myself, I fell in love! F45 stands for Functional 45 (minute sessions).  The style is High Intensity Interval Training (HIIT) and this training style is right up my alley. It is fast, furious, tough, intense and gets results!

The results I have seen over the past year amongst members is nothing short of amazing.  The variety keeps our members guessing and my favourite part is the fact that the body is continually shocked because sessions are not repeated.  I love that there is a focus on both cardio and resistance – so many people focus on either one or the other in their usual routines whereas the importance of both is showcased with the programming.

F45 is innovative and HQ are continually changing things up to stay ahead of the game and remain the leaders in HIIT training worldwide.

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5. Talk us through a day on your plate?

After competing last year I got into the habit of eating a lot of white meat and fish and a ton of leafy greens and veggies.  My diet since then has remained very similar, although I obviously allow myself treats now.  Essentially though I exclude gluten and minimise grains as my body doesn’t respond well to these.

Breakfast:  Chicken or salmon and green veggies + avo (zucchini, beans)

Lunch:  Turkey with green veggies (zucchini, beans) + sweet potato.  If I am eating out during the week I will usually go for a nutritious meal or healthy salad from somewhere local.

Dinner:  White fish, steak with green salad and veggies

Snacks:  Protein drink, coffee, protein bar

Weakness:  Coffee (i drink too much!)

6. What is your nutrition philosophy?

Eat the foods that benefit your body – do what works for you and makes you feel your best and allows your body to perform at its best.

For me, it is high protein, low carb.  I feel my best when I eat healthy meals that are unprocessed.  I feel that sugar can easily become something my body relies on and craves, so I try to limit this where possible.

7. What is the best piece of nutrition advice you could give?

Very similar to the above – Your diet should include things that allow your body and mind to perform at its best.

I also place huge importance on balance – so eating healthy most of the time, but allowing yourself a treat. I am a clean eater, but I also allow myself things that I enjoy that are not necessarily apart of my meal plan.  I like cheese and I like wine and I like chocolate.  I also grew up eating delicious Spanish and Russian dishes so whenever we have a family get togethers I cut loose.  This is how I treat myself.

I think it needs to be noted that everyone is different and I will always consider my members and their lifestyle, work schedules etc. when advising about diet and nutrition.  I don’t follow or suggest my members follow a specific diet, because I believe it is important to eat wholesome foods that haven’t been altered or processed.  As a general comment though, I really believe that we all need to take time out to listen and learn how to read our bodies, how it’s feeling and then educate ourselves on what this means.

8. What’s your fave food?

My grandmothers silverbeet, smoked ham and egg pie.

9. My perfect relaxing weekend would be….

Spent somewhere by the beach – we are so spoilt for choice in QLD, so up or down is fine.  Get a work out in at the local F45 studio or go for a run, get some breaky + cawfeeee, head to the beach for some vitamin SEA, head to the local shops to trawl through the shops, lunch, more beach time.

10. My favourite things are…

My son Alastair and my family, my friends, and girlfriend catchups and of course my business. Work is not work anymore and this is such a gift.

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11. My go to meal when I just CBF (Can’t Be Fu$ked)….

Nandos chicken tenderloins or Guzman y Gomez Chicken salad!

So now you know all about Nina and you should definitely go and give this f45 bizzo a whirl and sign yourself up to their FREE 14 DAY TRIAL. See you there!!

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