Posted 26 July 2014 by Interview:

Charlene Gilbert


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

I have always lived a fit lifestyle. I started playing ringette and hockey when I was 5, and I still play to this day. I was also very involved in high school sports. It was the combination of these two things that led me to start my off season training in the gym.

How do you stay motivated?

I love what I do so that is where I get the motivation and drive to do what I do. Even on those hard days I can pull that passion to get me through my workout.

What types of cardio have worked best for you?

 Running stairs, running and spin classes.


Do you have a favourite healthy recipe?

 Protein pancakes. I eat them every morning and would honestly be lost without this meal. I look forward to it every day.

  • 1/2 C egg whites
  • 1/3 C dry oats
  • 1tsp cinnamon

During my off season I add fruit, especially bananas. And during my in season I add in broccoli, spinach and pretty much anything green. And I top it all off with sugar free syrup.

What does your diet consist of?

6 meals a day regardless of in season or off season. Both are very structured, however in season is protein rich, whereas off season is carbohydrate rich. I also listen to my body and have worked into my diet the ability to have clean refeeds as I need them.

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

I allow myself to have small quantities of these items during my off season and because of this I have the willpower to not eat them during in season. I structure my diet during in season so that I don't feel the need for them.

What are your top 3 favourite exercises?

  • HEAVY SQUATS (to the basement!!!!!!)
  • Any kind of row.
  • Squats ❤️

Do you listen to music whilst you train?

Definitely. If I have my headphones on people know to leave me alone, especially when I'm lifting. My playlist ranges but my go to is heavy metal (Metallica, Rob Bailey, Five Finger Death Punch) for lifting and house music for cardio.

What is your training routine like?

3 days on one day off, two on one off.

Workout Routine

Do you set short and long term goals?

Long term: Is to grow and continually improve my physique, educating myself and others, becoming  a better well rounded athlete. My off seasons consist of making gains in the areas where I want more mass.

Short term: Making sure my conditioning is on target, day to day, week to week and month to month. And still making sure that I am taking the time for the important relationships in my life with friends and family.

What are you most proud of?

I love being part of a group of women who help to inspire and support other women to not only become more physically fit but also stronger mentally and encompass the bigger picture of health. However competing on the Arnold Amateur stage in March 2014 and being able to return again in March 2015 is one of the brighter moments in my career to date.

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

I think there are many opportunities in my life that could present as obstacles, such as working two jobs that are opposite schedules but I have not allowed this to interfere with my personal journey. It is all a matter of making the time for the things you are most passionate about and fitness is one of those things for me. I have been very  fortunate not to have had any physical setbacks this far in my journey.

How do you measure your progress?

A combination of things such as, measurements, making gains in the gym with my weights, how my clothes fit, quarterly fat tests, and last and definitely least my weight.

Who are your favourite, athletes or fitness models?

Dana Linn Bailey

What supplements would you use/recommend if any?

A daily vitamin regime. I have trouble drinking plain water so I find branch chains and greens really beneficial.

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

  1. Make realistic attainable short-term goals
  2. Get a plan and stick to it, but more importantly give it time to work.
  3. Go hard or go home.

Charlene Gilbert

Born: 1982
Weight: 138lbs
Height: 5'7"

Charlene Gilbert on instagram:


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