The secret to fitness success is hidden inside Kristina Olson, but she's not about to let it out. Quite frankly, she may not be able to! See, it's not some special supplement or unique tip, but a hard-to-define personal drive that pushes her to achieve what most only dream. Olson may not be able to hand that quality to others, but she's determined to spread her love of fitness.

Olson started out in music, and spent 10 years touring and recording. She was then driven to help heal the planet, so she began studying earth science. Now, she's accelerating her drive to motivate the global fitness audience, and she just won our 2015 BodySpace Spokesmodel Search!

When she first started training, Olson wanted to look like Linda Hamilton from "Terminator 2" or Demi Moore in "GI Jane." Now, she's a BSN and Bodybuilding.com athlete, and women around the world use her as inspiration. Olson feels honored and privileged to carry this role, and she wants to help people around the world find their own drives to succeed.

Watch Olson's video below to learn more about her, and read on to get her complete nutrition, training, and supplement plan!

Nutrition Philosophy

Cooking is cathartic and enjoyable for Kristina. She loves to make small ingredient adjustments that add up to major nutritional changes. She takes family recipes and makes them fitness-friendly, and she's a big proponent of shopping with a careful eye.

"Learn how to shop at the grocery store and really read the ingredients," she says. "Look at the labels. As you stroll down the aisles, something may say 'gluten-free' or 'non-GMO,' but that doesn't necessarily make it healthy. If you look at the ingredients, the second ingredient may be evaporated cane juice."

Don't fall prey to pretty packaging or marketing buzzwords. "Read the ingredients and the fine details," Olson advises. "That will teach you how to shop better."

Down the road, Olson wants to make a cookbook and star in cooking videos. She's not into beautified or Photoshopped food images. She wants to showcase real food with an emphasis on delicious, clean ingredients.

Try these awesome meals straight from Kristina's kitchen!

Nutritional Regimen

Kristina Olson Fitness 360: Driven To Succeed
Upon Waking
Water
12 oz.
Coffee (black)
1 1/2 cups
Meal 1, 8:45 A.M.
Eggs
2
Egg Whites
1/2 cup
Sweet Potato
3 oz.
Bell Pepper (red and green, mixed with onions)
1/4 cup
Salt
dash
Black Pepper
dash
Ketchup (organic unsweetened)
3 tbsp
Hot Sauce (Cholula)
2 tbsp
Cooking Spray (coconut oil)
to taste
Meal 2, 11:15 A.M.
Ground Beef (90/10 lean)
5 oz.
Kale (raw)
3 cups
Lemon
1
Cherry Tomato
1/2 cup
Avocado
1/4 cup
Salt
dash
Black Pepper
dash
Meal 3, 2:45 P.M.
Ground Beef (90/10 lean)
5 oz.
Brown Rice
1/2 cup
Peas (steamed)
1 cup
Salt
dash
Black Pepper
dash
Meal 4, 5:15 P.M.
Kale (raw)
2 cups
Burger Patty (lean 90/10)
5 oz.
Tomato (on the vine)
2 slices
Lemon Juice
1 tbsp
Red Onion
1 slice
Avocado
1/4 cup
Mustard
2 tbsp
Ketchup (organic unsweetened)
3 tbsp
Pickle Chips
1 serving
Rice Cake (Lundberg lightly salted brown rice cakes)
2
Meal 5, 7:45 P.M.
Steak (top sirloin)
5 oz.
Brown Rice
1/2 cup
Green Beans (steamed)
1 cup
Salt (garlic)
dash
Black Pepper
dash
BCAAs (BSN AMINO X)
1 serving
Spices (The Salt Lick Original Dry Rub)
3 tbsp
Meal 6, 10 P.M.
Egg Whites
1 cup
Salt
dash
Black Pepper
dash

Training Philosophy

Olson has been training clients online for a while, but she wants to do more in-person training, so she can be the voice in someone's ear, rooting them on with, "You can do it; one more rep!"

"I want to tell women that you can lift weights," says Kristina. "It doesn't have to just be cardio. Weights are going to give you the toned body you want. Don't be afraid to lift heavy, because it'll get you the booty and all the lines and definition that you want by doing that."

Kristina had to be fit to work in music, but to succeed as an IFBB bikini pro she had to take it to a higher level. "I feel a million times better and it shows with my interactions with people. If people knew how they'd really feel when they got in good shape, more people would do it."

Kristina Olson Fitness 360: Driven To Succeed

Kristina had to be fit to work in music, but to succeed as an IFBB bikini pro she had to take it to a higher level.

When you get fit, it translates to everything you do. "It radiates from the inside out," Olson says. Try her training plan so you can feel the results for yourself!

Training Regimen

Kristina's workouts are a grind; they last however long it takes! Here are some notes on the more complex exercises in her routine:

  1. In-and-out: Start with your feet together, then jump into a wide-stance squat position, then jump back to the starting position.
  2. Plie squat partial: Hold a plate in each hand. Place your feet slightly wider than shoulder width with your toes pointed out and arms hanging down in front of you against your body. Bend down into a squat position until your quads are parallel to the floor, keeping your back as straight as possible. This will be your starting position. Lower your butt until your quads make about a 45-degree angle to the floor. Push up with your heels and squeeze with your glutes to return to the starting position.
  3. Quick Step-up: Stand in front of a 3- to 6-inch step. Step up with your right foot, then up with your left. Then step down with your right foot and then left. Repeat pattern as quickly as possible for specified time.
  4. Cable hip abduction: Stand in front of a low pulley facing to one side. Attach a cable cuff to the far ankle. Step out away from the stack and grasp a ballet bar. Stand on the near foot and allow the far leg to cross in front. Move your leg to the opposite side of the low pulley by abduction hip. Return and repeat. Turn around and continue with the opposite leg.
Daily Stretching
1
Seated Floor Hamstring Stretch
2 min.
2
The Straddle
1 min.
3
Dancer's Stretch
30 sec. per leg
4
Ankle On The Knee
30 sec. per leg
5
One Knee To Chest
30 sec. per leg
6
Knee Across The Body
30 sec. per leg
7
Child's Pose
1 min.
8
Cat Stretch
30 sec.
9
Plank
with Calf Stretch
15 sec. per leg
10
Standing Toe Touches
30 sec.
11
Standing Elevated Quad Stretch
30 sec. per leg
12
Isometric Neck Exercise - Sides
1 min.
Daily Foam Rolling
1
Quadriceps-SMR
30 sec.
2
Rhomboids-SMR
30 sec.
3
Piriformis-SMR
30 sec.
4
Lower Back-SMR
30 sec.
5
Hamstring-SMR
30 sec.
6
Iliotibial Tract-SMR
30 sec.
Day 1 (Evening): Legs/Shoulders
Note: 15 seconds rest between supersets.
1
Running, Treadmill
10 min. warm-up
2
Superset
Front Barbell Squat
6 sets, 25, 20, 20, 15, 15, 10 reps
Mountain Climbers
5 sets, 30 reps per leg
3
Superset
Leg Press
6 sets, 20, 12, 12, 8, 8, 4 reps
One-Arm Kettlebell Swings
5 sets, 10 reps per arm
4
Superset
Stiff-Legged Dumbbell Deadlift
6 sets, 25, 25, 15, 15, 8, 8 reps
Rope Jumping
6 sets, 1 min.
5
Superset
Arnold Dumbbell Press
4 sets, 15, 10, 6, 6 reps
Jump Squat
4 sets, 15 reps
6
Superset
Dumbbell One-Arm Shoulder Press
3 sets, 12, 8, 6 reps
Weighted Jump Squat
3 sets, 15 reps
7
Superset
Smith Machine One-Arm Upright Row
3 sets, 15, 12, 8 reps
Overhead Slam
3 sets, 15 reps
8
Seated Calf Raise
3 sets, 8 reps
9
Standing Calf Raises
3 sets, 12 reps
10
Cardio
Jogging-Treadmill
40 min. steady-state
Jogging-Treadmill
5 min. HIIT (30 sec. jog /30 sec. sprint)
Walking, Treadmill
2 min. (cool-down)
Day 2 (Evening): Back/Biceps/Forearms
Note: 15 seconds rest between supersets.
1
Jogging-Treadmill
10 min. warm-up
2
Superset
Wide-Grip Lat Pulldown
5 sets, 16, 12, 10, 8, 4 reps
Rope Jumping
5 sets, 1 min. each
3
Superset
Rope Straight-Arm Pulldown
4 sets, 16, 12, 8, 6 reps
Weighted Jump Squat
3 sets, 15 reps
4
Superset
Seated Cable Rows
4 sets, 16, 12, 8, 6 reps
Hyperextensions (Back Extensions)
3 sets, 25 reps
5
Superset
Alternate Incline Dumbbell Curl
4 sets, 12, 8, 6, 4 reps per arm
Mountain Climbers
4 sets, 15 reps
6
Superset
Reverse Barbell Curl
EZ-Bar.
4 sets, 12, 8, 6, 6 reps
Plie Dumbbell Squat
4 sets, 25 partial reps
7
Superset
Standing Palms-Up Barbell Behind The Back Wrist Curl
3 sets, 15 reps
Split Jump
3 sets, 15 reps
8
Cardio
Jogging-Treadmill
40 min. steady-state
Jogging-Treadmill
5 min. HIIT (30 sec. jog /30 sec. sprint)
Walking, Treadmill
2 min. cool-down
Day 3 (Evening): Glutes/Abs
Note: 15 seconds rest between supersets.
1
Jogging-Treadmill
10 min. warm-up
2
One-Legged Cable Kickback
6 sets, 25, 25, 15, 15, 10, 10 reps per leg (plus 10 partials)
3
One-Legged Cable Kickback
with Windmill
4 sets, 10 reps
4
Superset
Smith Machine Squat
Sumo stance.
5 sets, 25, 20, 15, 15, 10 reps
Dumbbell Step Ups
5 sets, 40 reps
5
Thigh Abductor
5 sets, 25, 15, 15, 10, 10 reps (with 10 partials to finish each set)
6
Superset
Jackknife Sit-Up
with medicine ball
3 sets, 10 reps
Plank
3 sets, 1 min.
7
Cardio
Jogging-Treadmill
40 min. steady-state
Jogging-Treadmill
5 min. HIIT (30 sec. jog /30 sec. sprint)
Walking, Treadmill
2 min. cool-down
Day 4: Rest
Day 5 (Evening): Legs/Shoulders
Note: 15 seconds rest between supersets.
1
Jogging-Treadmill
10 min. warm-up
2
Superset
Hack Squat
7 sets, 25, 16, 16, 10, 10, 6, 6 reps
Mountain Climbers
7 sets, 30 reps per leg
3
Superset
Barbell Deadlift
5 sets, 12, 12, 8, 8, 4 reps
Overhead Slam
5 sets, 15 reps
4
Triset
Leg Extensions
Single-leg.
6 sets, 15, 15, 10, 10, 8, 8 reps per leg
Leg Extensions
6 sets, 15, 15, 10, 10, 6, 6 reps
Rope Jumping
6 sets, 1 min.
5
Superset
Lying Leg Curls
4 sets, 15, 10, 6, 6 reps
Freehand Jump Squat
4 sets, 15, 10, 6, 6 reps
6
Superset
Side Lateral Raise
4 sets, 15, 10, 6, 6 reps
Weighted Jump Squat
4 sets, 15 reps
7
Superset
Front Dumbbell Raise
3 sets, 15, 12, 8 reps
Dumbbell Step Ups
3 sets, 15, 12, 8 reps
8
Standing Low-Pulley Deltoid Raise
3 sets, 15, 12, 8 reps
9
Seated Calf Raise
3 sets, 8 reps
10
Standing Calf Raises
3 sets, 12 reps
11
Cardio
Jogging-Treadmill
40 min. steady-state
Jogging-Treadmill
5 min. HIIT (30 sec. jog /30 sec. sprint)
Walking, Treadmill
2 min. cool-down
Day 6 (Afternoon): Chest/Triceps
Note: 15 seconds rest between supersets.
1
Jogging-Treadmill
10 min. warm-up
2
Superset
Incline Dumbbell Press
4 sets, 15, 12, 8 reps
Rope Jumping
4 sets, 1 min. each
3
Superset
Decline Barbell Bench Press
4 sets, 15, 12, 8, 6 reps
Mountain Climbers
4 sets, 30 reps per leg
4
Superset
Dumbbell Flyes
3 sets, 15, 12, 8 reps
Split Jump
3 sets, 15 reps per leg
5
Triset
Cable One Arm Tricep Extension
4 sets, 12, 8, 6, 4 reps per arm
Triceps Pushdown
4 sets, 12, 8, 6, 4 reps
Freehand Jump Squat
4 sets, 15 reps
6
Triset
Lying Triceps Press
4 sets, 12, 8, 6, 6 reps
Close-Grip Barbell Bench Press
4 sets, 12, 8, 6, 6 reps
Dumbbell Step Ups
4 sets, 15 reps per side
7
Cardio
Jogging-Treadmill
40 min. steady-state
Jogging-Treadmill
5 min. HIIT (30 sec. jog /30 sec. sprint)
Walking, Treadmill
2 min. cool-down
Day 7 (Afternoon): Glutes/Abs
Note: 15 seconds rest between supersets.
1
Jogging-Treadmill
10 min. warm-up
2
Barbell Step Ups
6 sets, 20, 15, 15, 15, 15, 10, 10 reps per leg
3
Superset
Smith Machine Hip Raise
8 sets, 25, 20, 15, 15, 10, 10, 5, 5 reps
Dumbbell Step Ups
8 sets, 40 reps
4
Superset
Band Hip Adductions
6 sets, 25, 25, 15, 15, 10, 10 reps per leg
Lying Leg Curls
with kick-back
6 sets, 15 reps per leg
5
Superset
Cable Crunch
3 sets, 15 reps
Hyperextensions (Back Extensions)
3 sets, 25 reps
6
Pullups
with Leg Raise
3 sets, 5 reps
7
Cardio
Jogging-Treadmill
40 min. steady-state
Jogging-Treadmill
5 min. HIIT (30 sec. jog /30 sec. sprint)
Walking, Treadmill
2 min. cool-down

Supplement Philosophy

For Kristina, fitness is about more than just training hard in the gym. "It's also about fueling my body with the proper foods and making sure I take the appropriate supplements to maximize the returns on my hard work," she says.

Olson takes foundational supplements, fish oil, and protein, but she also loves pre-workouts to boost her training drive and focus.

"There are some really great benefits to regular supplementation such as optimizing your recovery, supporting fat loss, and increasing overall health," Olson says. "Each supplement in my arsenal has its purpose!"

Supplement Regimen

Upon Waking: 

With Meals:

Pre-workout:

Intra-workout:

Post-workout:

Before Bed: 

All Fitness 360 Programs

About the Author

Contributing Writer

Contributing Writer

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