What sparked your interest in training…
when/how did you get started?

My interest in training was sparked by my need to turn my health and self-image around. Years of being an emotional eater through my teens finally caught up to me by my 18th birthday. Yes the beginning of my love affair with the iron began early on. I knew that I had to make some serious changes to my body and loose the unhealthy fat that had accumulated night after night of eating Doritos and starchy foods. Inspired by the fit and muscular women in the fitness magazines, I decided to march myself into the gym and I never looked back!

Are you or have you ever been a cardio bunny
and avoided the free-weight section?

I was never a cardio bunny! LOL if anything I loathed cardio and when I first started training I was over training. Just loved the pump too much to put the weights down! It wasn't extreme over training but being a novice, I definitely spent too much time in there!

How long do you spend in the gym during
a typical workout?

Typically my workout will be around 40 min long, cardio can add another 45 min to an hour if I add that in. So I'm used to spending an hour and a half in there.

Do you listen to music whilst you train?

I do! I have to! It helps me zone out and focus on my mind muscle connection. But it's also known to make me have a mini dance party (very lightly stepping to the beat, not full on dancing) LOL! I usually download Tiesto Club Life Podcasts. I only listen to electronic music when I'm training! If heaven forbid I forget my wireless Motorola Bluetooth headset then I'm praying that my gym is playing rock or alternative.

What are you most proud of?

It's hard to nail it down to one thing that I am most proud of. In life I've had to fight tooth and nail for most goals. So when I accomplished that goal, it was an amazing sense of accomplishment and pride. It took me four attempts to win my Pro Card with the WBFF, I gathered the MOST online votes gaining me 2nd place out of 100 Fitness Models in the Status Fitness Cover Model Search. I was one the 5 finalists of the Bodybuilding.com Spokesmodel Search, and last Canadian to ever be in the competition. I made my life long dream of living in Vancouver a reality. These are just some of the moments in my life that will serve as benchmarks in my career.

What’s the longest break you’ve had from training?

2 months due to injury.

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

While prepping for the WBFF BC Championship back in May, out of nowhere came this excruciating pain in my bum. It immediately stopped my leg training. I couldn't sit driving my car to work, I couldn't stand without being in pain. I had pulled my piraformis muscle. After babying it, massage therapy and LOTS of stretching the pain just up and disappeared as fast as it had hit me. I had to mod my workouts and cut back on my plyos. I trained through much of the pain, determined not to let anything get in between me and the winning conditioning.

We know consistency is key, what tips would you
give to anyone struggling to stay consistent?

Keep your goals front and center in your mind. Don't be hard on yourself if you have an off day. Just get right back to it. Don't doubt yourself and trust how powerful you really are.

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

When I'm not 12 weeks out from a competition or getting ready for a shoot. I will allow things in moderation. I'll choose to indulge in a treat of whatever it is I am craving, from a Red Velvet cupcake to perogies, I'll either resist till Sunday or allow it then and there, and resume clean eating. I'm a big foodie and I enjoy the different tastes and textures of food. Vancouver is home to such a wide culinary assortment, with many places that are light on the budget to enjoy. Sushi of course being number one. I might also do something else like read a book as cravings usually last only ten minutes.

Who are your favourite, athletes or fitness models?

Oh I have many! Jamie Eason, Miryah Jade Scott, Erin Stern, Diana Chaloux LaCerte. These are just some of the many women I look up to in the industry for their work ethic, beauty and grace.

What types of cardio have worked best for you?

I love taking my cardio outdoors, roller blading along the sea wall. Intervals on the elliptical and the step mill gauntlet have done wonders for me.

What is your training routine like?

Monday - Legs
Tuesday - Shoulders
Wednesday - Arms
Thursday - Rest day
Friday - Chest/plyos
Saturday - Back
Sunday - Rest

Abs I train 3 times a week, Cardio is daily, depending on goals my rep range will change.

What does your diet consist of?

Lot's of green veggies, I love spinach and asparagus! For protein I consume egg whites, chicken, salmon sashimi, flank steak. My carbs I choose, sweet potatoes, yams, brown rice, rice cakes. I eat fruits such as pineapple, apples, bananas and blueberries. I love snacking on nuts like walnuts and almonds. I don't consume dairy anymore, so I've been drinking unsweetened coconut milk and unsweetened almond milk. I absolutely love avocados and will eat them with most meals. As of late I've been studying up on eating raw, and it's something that I've slowly been adding into my daily routine.

What supplements would you use/recommend if any?

Magnum Nutraceuticals all the way, I use most of their whole line (except Tonic and Thrust). I can't live without their DNA, which as I do this interview I am painfully reminded that I am out of it! I recommend the whole line. I've been in the industry a long time and have tasted many many protein powders out there and you can't beat the taste of Quattro Chocolate Love! The whole line is CGMP Certified and Pharmaceutical Grade!

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

#1. Hiring a trainer will keep you accountable and get the results you are looking for FASTER! I trained myself when I first started, and until I started training with Darren Mehling of Freak Fitness I didn't see the results I so badly wanted!

#2. Be mindful of what you put into your body! We only get one, and without proper knowledge you could be hurting yourself! Recognize if you are just eating to pass boredom or if you are truly hungry! Most of the time we mistake dehydration for hunger! Drink some water next time and listen to your body!

#3. Forgive yourself. Don't let yourself pass harsh judgment for past mistakes. That guilt and lack of confidence in yourself will only hold you back! It's ok to make mistakes, you wouldn't grow if it weren’t for them!

Weight: 130lbs Height: 5'7

My YouTube Channel www.youtube.com/user/MindyFitK
My twitter twitter.com/#!/MindyKaruk
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Fabook fan page: facebook.com/MindyKarukWBFFPro

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