Posted 23 March 2014 by Interview:

Sandra Radav


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

I got into fitness in 2006 here in the UK, before that I was a dancer. I start training intensively in 2012 for my first bikini competition which I won and then carried on until my second competition in 2013 which I also won. 


How do you stay motivated?

Self-motivation really. I like challenging myself, kill the curiosity of what I could do with my own body, how I can change it. I like to experiment with food and training, mixing different training variations, learn and pass on the experiences and information to others to train others in the best way possible. 
Upcoming fitness competitions make me driven to make best of myself.  A photoshoot or fitness convention also really motivates me to look my best.
My students in class motivate me too, to inspire them, be the role model for them, an inspiration, someone they can look to and strive for their best goals. I feel like I’ve got to push myself, train myself and look my best. 

What types of cardio have worked best for you?

Dancing, running outside in the mornings. A dog is always a great companion :)

Do you have a favourite healthy recipe?

I like simple food, like good quality salmon or a steak with fresh vegetables.  Sometimes I treat myself with home-made chicken curry :)


What does your diet consist of?

Proteins, moderate carbs and vegetables. 

I train a few times a week and eat healthy throughout the week. However, I do spoil myself with nice foods and some sweets occasionally.  My training is more relaxed when I am off-season.  If I know I have an upcoming photoshoot I train more intensely and watch my diet more carefully.  When training for a competition my food is clean, following a strict diet provided by my nutritionist coach.  I follow a clean food diet, high in protein, vegetables, salad, moderate carbs and good fats. Time to time I treat myself with "naughty" food.

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

The more healthily you eat on daily basis the less you crave.  However when I do feel like eating something sweet, I choose rice cakes with some cottage cheese and agave syrup, or some mango sorbet, or maybe peanut butter and banana mini sandwich bites. Salty... Hmmm... Sometimes I go for thyme and sea salt crackers, or Tyler's healthier option cider vinegar crisps (a handful).

What are your top 3 favourite exercises?

  • Walking lunges
  • Knee lifts for abs holding onto a bar
  • Hip thrusts


Do you listen to music whilst you train?

Definitely yes, music is huge part of my life. I always choose it wisely. I love to listen to music whilst training to motivate me, set my mind into training zone. No limits. I love remixes of popular tracks, trance, house, Ministry Of Sound, Armin Van Buuren, Calvin Harris, Avicii, Ibiza selections, etc

What is your training routine like?

  • Mondays I train legs: walking lunges, leg press, hamstring curls, stiff legged deadlift, abs and my cardio and toning SRT class in the evening.
  • Tuesdays I do cardio.
  • Wednesdays I train upper body, including chest press, tricep dips, shoulder press, tricep pushdowns, abs.
  • Thursdays I teach my 3 cardio classes.
  • Fridays I train legs.
  • Saturday off.
  • Sunday I teach my class.

Do you set short and long term goals?

Regarding fitness competition, I am planning on competing this year with WBFF for Worlds. That will be exciting, focusing on planning out the training routine.

The main goal is to inspire the new generation using my experience and knowledge of fitness. I am adapting my training and creating my own unique fitness program that I plan to launch in 2014 holding seminars in London and building my brand.

I have a few celebrity clients that I am currently working with to build my client base. 

Finally I am determined to become an ambassador for a huge sports brand! Watch this space.

What are you most proud of?

  • Miami pro 2012& WBFF pro 2013 bikini champions – 1st place winner in each competition.  
  • Cover girl for Zumba fitness.
  • That I came to this country and am now able to speak 3 languages fluently Lithuanian(native), Russian and English (spoken & written) learning Spanish at the moment. 
  • Making my mother proud of me.

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

All natural. 

How do you measure your progress?

Scale before I start my diet and intensive training then I measure last weeks before the competition.  However I judge my body in the mirror for definition and with clothing.  If I fit in the same clothes and if it gets tight - I know I gained in mass :) 


Who are your favourite, athletes or fitness models?

I like them all, everyone is unique, great in every aspect, I respect them all for their hardwork and dedication.

What supplements would you use/recommend if any?

Whey protein, CLA and BCCA, 

What 3 tips would you give to any woman wanting to get a feminine, CutAndJacked physique like yours?

Squat, eat clean and carry yourself well. 

....Final Thoughts… 

My overall plan is to motivate people to become healthier, happier within themselves, boost their self-confidence, set goals, make them believe that everyone can achieve their dreams and kill their fears.  Fear stops people from achieving fulfillment in their hearts. People should believe in themselves, have faith and accept themselves as they truly are… amazing unique human beings!


Sandra Radav

Born: 02/10/1987 Height: 160cm (5ft 2in)

Twitter&Insta: @sandraradav

Facebook: sandraradav1


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