How/when did you get started in training
and living a fit lifestyle?

I started getting into fitness during college when I began working for a personal training company. With all the necessary tools readily available to me, I jumped at the opportunity to take things to another level and got serious about training. After graduation, I landed a full-time job teaching kindergarten, the gym and healthy eating was placed on the back burner while I tried to excel in my new career path. Four years ago, I decided to make the leap into a full-blown lifestyle change and haven’t looked back since. This new way of healthy living has me enjoying life to the fullest. 

How do you stay motivated?

Staying motivated is one of the hardest components of living a life of fitness. Like most people, I too have “off” days, but I use these times to reflect on my goals and refocus myself. Part of my weekly “to-do” list is to revisit and rewrite goals. I learned the importance of this from my life coach and it’s been a huge component to staying on track.

What types of cardio have worked best for you?

I absolutely love to run! There is something very ZEN about a long run to me. Unfortunately long, slow distance cardio doesn’t provide me with optimal fat burning results, so my go to cardio has become interval training. 

Do you have a favourite healthy recipe?

High Protein Ezekiel French Toast

Ingredients:
· 2 slices of Ezekiel bread

· 3 Egg whites

· 1 tsp cinnamon

· 1 scoop Optimum Nutrition French Vanilla Crème protein powder

Instructions:
· Spray pan with non-stick spray (I prefer I Can’t Believe It’s Not Butter) and place on medium heat
· Combine egg whites, protein powder, and cinnamon together in a large casserole dish
· Place a slice of Ezekiel bread in mixture and let it sit until thoroughly saturated with mixture - flip so each side gets covered
· Place bread in pan, flipping every so often - sides will get done before center of bread so make sure temperature is low enough to cook thoroughly without burning outside.
· Remove from pan and let cool for about 2 minutes than add toppings!

What does your diet consist of?

I pretty much stick to healthy basics when it comes food. I devour broccoli, chicken, brown rice and cucumbers like they are going out of style. Although those are my basics, I like finding new healthy products and play around with developing new recipes.

How do you deal with cravings for junk foods,
sweets and salty food?

I actually get asked this question a lot. If I’m not prepping for something, I’ll let myself have a taste of whatever it is I’m craving. The key word here is “taste.” If it’s late night and I know I’m having cravings because I’m bored I’ll generally just go brush my teeth and grab a water.

What are your top 3 favourite exercises?

1. Barbell shoulder press 21’s (learned this from Monica Brant and love the burn!)

2. Box Jumps

3. Deep squats (below parallel)

Do you listen to music whilst you train? 

I always listen to music while training. Right now the top three tracks on my playlist are:

DJ Chuckie – “Bounce”

Bingo Players – “Rattle”

Alvaro – “Make the Crowd Go”

What is your training routine like?

I currently train 6 days a week, alternating body parts and cardio exercises. I either do a body part workout or combine style workout (depending on what my current goals entail) and throw in at least 45 minutes of cardio. Since I love working shoulders so much, here is a sneak peak at my typical shoulder workout. 

· Low Cable Raises – 3 sets of 10 reps

· Upright Rows – 3 sets of 20 reps

· Dumbbell Side Raises – 2 sets of 12 reps

· Side Raises 21’s – 4 sets of 10 reps

· Bent Over Rear Flies – 4 sets of 12 reps

· Low Cable Side Raises – 2 sets of 25 reps

Do you set short and long term goals?

I’m constantly setting new short and long term goals for myself. Right now I’m extremely focused on my fitness career and becoming a more influential and motivating force in the fitness industry. For the short term I would like to see increased print work, increased client base, and additional sponsorships. And for the long term, I’m currently working on a new business venture I hope to see come to fruition by 2014!

What are you most proud of?

To date, my biggest accomplishment was shooting for Oxygen Magazine this past September. Oxygen has been extremely influential in my fitness lifestyle from the beginning, so seeing myself doing a kettle bell feature in their Feb 2013 issue was surreal! 

Have you had any obstacles or setbacks towards achieving your goal physique?

The biggest obstacle I’ve encountered would have to deal directly with my crazy travel schedule. It can get tricky finding a good gym or healthy dining options when on the go, but luckily I’ve become really good at finding the perfect locations to meet my needs. 

How do you measure your progress?

The scale can be an evil tool sometimes, so I prefer measuring my progress through my overall performance in the gym as well as how I look in the mirror. About twice a year I have my body fat measured via the DEXA scan to see where I’m at and if I need to make any adjustments to my diet or training. 

Who are your favourite, athletes
or fitness models?

There are so many amazing women in this industry that I admire, but Monica Brant stands out the most because she is a pioneer in the fitness world. Not only has Monica paved the way for so many of us, she has a strong head on her shoulders, is extremely inspiring, and is one of the nicest people I know.

What supplements would you use/recommend if any?

I love the entire Optimum Nutrition/American Body Building line of products. I’ve been a loyal customer of ON/ABB since I began working out and have never been disappointed in the quality of their products. ON/ABB products are among the top sports nutrition supplements available and in my opinion, are unmatched by any other brand in the industry. Their protein powders are smooth and extremely easy to cook with, which is a huge bonus for those of us looking to make healthy alternatives to our favorite meals. My favorites include:

· ON Opti-Performance Pack (this is my daily multi-vitamin)

· ON Platinum Hydro Whey (Chocolate Peanut Butter)

· ON Gold Standard Whey (Chocolate Peanut Butter flavor)

· ON Gold Standard Casein (Creamy Vanilla)

· ON Mega Fat Burners

· ABB Pure Pro RTD Shake (Cookies & Cream flavor)

· ABB Speed Shot Pre-Workout drink

What tips would you give to any woman wanting to get a feminine, CutandJacked physique like yours?

The one piece of advice I could give other women wanting a physique similar to mine is to stick with it, both in the gym and on the diet. People seem to think I was born with a fit body, but I’ve actually worked extremely hard to get to where I am today. Start slowly. Set realistic goals and reward yourself when you reach those goals. Determination is everything. When you want something badly enough you shouldn’t rest until you get it. 

 Holly Bricken

Year of birth: 1978

Weight: 138lbs

Height: 5’10”

Website: www.hollybricken.com

Twitter: @fitbrickhouse

Facebook: Facebook.com/pages/Holly-Bricken-Fan-Page

Optimum Nutrition Athlete Page: Truestrength.com/athletes/detail/holly-bricken