Fitness Amateur Of The Week: Kristina Hit New Heights With Iron!

Innate athleticism catapulted Kristina into lifting and competitive fitness. Get the detailed nutrition, training, and supplement plans that she used to build a bikini body!

Q

How did your fitness
journey begin?

I was born and raised in San Diego, California. I grew up a tomboy playing in the dirt, riding bikes, throwing the ball around, and hanging on the monkey bars with my two younger sisters and baby brother. My dad has always been active and encouraged his children to participate in athletics and challenging extracurricular activities.

As a teen, I played junior Olympic softball and trained on Christmas Day with my dad while the rest of the family was at the Christmas party. In seventh grade, my dad would drive me to practice an hour away from our house two nights per week from 6-9 p.m. on school nights. I trained with Olympic batting and pitching coaches at high intensities. If I do something, I put my heart into it.

I developed chondromalacia patella at age 13 and rotator cuff tendinitis at age 14 from playing at a high level at such a young age. I underwent physical therapy for my injuries and received a cortisone shot in my shoulder after an MRI determined that my rotator cuff wasn't torn. I played for two years after my injuries and eventually decided to walk away from the sport. The benefits of playing didn't outweigh the cost.

At age 18, I started to pursue a career in the music industry. While working in the music business as the singing voice for Barbie, songwriter for films "Beastly" and "One For The Money," and lead singer of the band Kristina and The Dolls, I met Heather Clay. Heather is a wonderful woman with an amazing physique and a huge heart. I spent lots of time in the gym to stay in shape for the music industry.

I lifted light weight and did lots of cardio. I was soft, skinny fit, and weighed 103-107 pounds. Heather tried to get me to compete, but I was too invested in music to devote the energy needed to compete.

In 2011, at age 28, I decided to exit the music industry and go back to school full time at the University of California, San Diego, for my bachelor of science in earth science. The academic lifestyle doesn't lend itself to health, regular sleeping patterns, and exercise. I ate junk food daily and drank sugar-filled energy drinks like they were going out of style. My 29-year-old body felt the effects and showed changes.

I asked my husband to help me find a program on Bodybuilding.com that worked for me and he introduced me to Jamie Eason's LiveFit program to get me started. When I started to get in better shape, people at the gym asked if I was competing. I gave it thought and decided to reach out to Heather who introduced me to my coaches Ryan Bentson and IFBB pro bikini competitor Taylor Matheny Bentson from Team Zero Gravity. Since then, I've fallen in love with the sport.

Cool Fact

Kristina worked in the music industry for 10 years and sang the theme song for Mattel's Barbie DVD "A Fairy Secret!"

What fitness regimen delivered the best results?

Lately, I've been lifting heavy with 4-12 reps and love the results. For cardio, I walk on a treadmill at a minimum incline for 30-45 minutes post-workout. This workout was designed to build my legs. I don't train abs or obliques. My diet and exercises create the strength and look of my abs and obliques. As a bikini competitor, I don't train chest on a regular basis.

Day 1: Legs/Shoulders
    • Squats Squats Squats
      1 warm-up set, 4 sets of 3 sets 8-12 reps, 1 set of 6-8 reps
    • Straight-Leg Deadlift Straight-Leg Deadlift Straight-Leg Deadlift
      1 warm-up set, 4 sets of 8-12 reps
    • Leg Press Leg Press Leg Press
      4 sets of 8-12 reps
Superset
    • Weighted Single-Leg Lunges Weighted Single-Leg Lunges Weighted Single-Leg Lunges
      4 sets of 8-12 reps
    • Seated Dumbbell Shoulder Press Seated Dumbbell Shoulder Press Seated Dumbbell Shoulder Press
      4 sets of 8-12 reps
Superset
    • Dumbbell Goblet Squats Dumbbell Goblet Squats Dumbbell Goblet Squats
      4 sets of 8-12 reps
    • Arnold Press Arnold Press Arnold Press
      4 sets of 8-12 reps
Superset
  • Seated Calf Raise Seated Calf Raise Seated Calf Raise
    4 sets of 12-15 reps
  • Single-Arm Standing Dumbbell Shoulder Press Single-Arm Standing Dumbbell Shoulder Press Single-Arm Standing Dumbbell Shoulder Press
    4 sets of 8-12 reps


Day 2: Back/Biceps
Superset
  • Dumbbell Rows Dumbbell Rows Dumbbell Rows
    1 warm-up set, 4 sets of 8-12 reps
  • Barbell Curl Barbell Curl Barbell Curl
    3 sets of 21s
21s Technique: 7 reps of top half of ROM, 7 reps of bottom half ROM, and 7 reps full ROM
Superset
    • Dumbbell Rows Dumbbell Rows Dumbbell Rows
      4 sets of 6-8 reps
    • Close-Grip Preacher Curls Close-Grip Preacher Curls Close-Grip Preacher Curls
      4 sets of 8-12 reps
Superset
    • Seated Cable Rows Seated Cable Rows Seated Cable Rows
      4 sets of 12-15 reps
    • Hammer Curls Hammer Curls Hammer Curls
      4 sets of 8-12 reps
 
  • Barbell Wrist Curls Barbell Wrist Curls Barbell Wrist Curls
    4 sets of 12-15 reps


Day 3: Legs/Triceps
Superset
    • Walking Lunges Walking Lunges Walking Lunges
      4 sets of 20 reps
    • Mountain Climbers Mountain Climbers Mountain Climbers
      4 sets of 30 reps
Superset
    • Dumbbell Step-Ups Dumbbell Step-Ups Dumbbell Step-Ups
      3 sets of 15 reps each leg
    • Close-Stance Push-Ups Close-Stance Push-Ups Close-Stance Push-Ups
      3 sets of 15 reps
Superset
    • Leg Extensions Leg Extensions Leg Extensions
      4 sets of 10-12 reps
    • Parallel Bar Dip Parallel Bar Dip Parallel Bar Dip
      1 warm-up set, 3 sets of 12-15 reps
Superset
    • Lying Leg Curls Lying Leg Curls Lying Leg Curls
      4 sets of 8-12 reps
    • Straight-Bar Push-Downs Straight-Bar Push-Downs Straight-Bar Push-Downs
      3 sets of 12-15 reps
Superset
    • Cable Glute Kickbacks Cable Glute Kickbacks Cable Glute Kickbacks
      4 sets of 12-15 reps each leg
    • Lunge Jumps Lunge Jumps Lunge Jumps
      3 sets of 15 reps each leg
Superset
  • Leg Press Calf Raise Leg Press Calf Raise Leg Press Calf Raise
    4 sets of 15 reps
  • Cable Single-Arm Extensions Cable Single-Arm Extensions Cable Single-Arm Extensions
    3 sets of 8-12 reps


Day 4: Off

Day 5: Legs/Shoulders
Superset
    • Wide-Stance Hack Squats Wide-Stance Hack Squats Wide-Stance Hack Squats
      1 warm-up set, 3 sets of 8-12 reps, 1 set of 6-8 reps
    • Narrow-Stance Hack Squats Narrow-Stance Hack Squats Narrow-Stance Hack Squats
      1 warm-up set, 3 sets of 8-12 reps, 1 set of 6-8 reps
Superset
    • Straight-Leg Dumbbell Deadlift Straight-Leg Dumbbell Deadlift Straight-Leg Dumbbell Deadlift
      1 warm-up set, 4 sets of 12-15 reps
    • Standing Lateral Dumbbell Raise Standing Lateral Dumbbell Raise Standing Lateral Dumbbell Raise
      1 warm-up set, 4 sets of 12-15 reps
Superset
    • Goblet Squat Goblet Squat Goblet Squat
      4 sets of 8-12 reps
    • Standing Front Dumbbell Raise Standing Front Dumbbell Raise Standing Front Dumbbell Raise
      4 sets of 12-15 reps
Superset
  • Seated Calf Raise Seated Calf Raise Seated Calf Raise
    4 sets of 12-15 reps
  • Seated Reverse Dumbbell Flyes Seated Reverse Dumbbell Flyes Seated Reverse Dumbbell Flyes
    4 sets of 8-12 reps


Day 6: Back/Biceps
Superset
    • Wide-Grip Lat Pull-Downs Wide-Grip Lat Pull-Downs Wide-Grip Lat Pull-Downs
      1 warm-up set, 4 sets of 12-15 reps
    • Cable Curls Cable Curls Cable Curls
      4 sets of 8-12 reps
Superset
    • Cable Pull-Downs Cable Pull-Downs Cable Pull-Downs
      4 sets of 12-15 reps
    • Rope Curls Rope Curls Rope Curls
      4 sets of 8-12 reps
Superset
    • Straight-Arm Pull-Downs Straight-Arm Pull-Downs Straight-Arm Pull-Downs
      4 sets of 12-15 reps
    • Reverse Barbell Curl Reverse Barbell Curl Reverse Barbell Curl
      4 sets of 8-12 reps
 
  • Reverse Barbell Wrist Curls Reverse Barbell Wrist Curls Reverse Barbell Wrist Curls
    4 sets of 12-15 reps


Day 7: Legs/Triceps
Superset
    • Walking Lunges Walking Lunges Walking Lunges
      4-6 sets of 20 reps
    • Box Jumps Box Jumps Box Jumps
      3 sets of 15 reps each leg
Superset
    • Leg Extensions Leg Extensions Leg Extensions
      4 sets of 10-12 reps
    • Squat Jumps Squat Jumps Squat Jumps
      3 sets of 30 reps
Superset
    • Lying Leg Curls Lying Leg Curls Lying Leg Curls
      4 sets of 8-12 reps
    • Leg Press Leg Press Leg Press
      3 sets of 15 reps
Triset
    • EZ-Bar Skull Crusher EZ-Bar Skull Crusher EZ-Bar Skull Crusher
      3 sets of 8-12 reps
    • EZ-Bar Close-Grip Press EZ-Bar Close-Grip Press EZ-Bar Close-Grip Press
      3 sets of 8-12 reps
    • Goblet Squat Goblet Squat Goblet Squat
      3 sets of 15 reps
Superset
    • Standing Calf Raises Standing Calf Raises Standing Calf Raise
      4 sets of 15 reps
    • Bench Dips Bench Dips Bench Dips
      3 sets of 15-20 reps
 
  • Barbell Glute Bridge Barbell Glute Bridge Barbell Glute Bridge
    3 sets of 30 reps


Amateurs Of The Week

Bodybuilding.com honors amateurs across all categories for their hard work, dedication, and great physiques. Learn how our featured amateurs built their bodies and hit their goals!

What nutrition plan fueled your body?

I'm on a carb cycle that was designed by my coach Ryan Bentson from Zero Gravity Fitness. It's designed specifically for my body based on my metabolism and the way my body responds to workouts, cardio, and carbs.

Meal 1
  • Egg Whites Egg Whites
    1 cup
  • Oatmeal Oatmeal
    1/2 cup
Meal 2
  • Chicken Chicken
    4 ounces
  • Brown Rice Brown Rice
    1 cup
  • Broccoli Broccoli
    1/2-1 cup
Meal 3
  • Ground Turkey Ground Turkey
    4 ounces
  • Sweet Potato Sweet Potato
    4 ounces
  • Spinach Spinach
    1/2-1 cup
Meal 4
  • Top Sirloin Top Sirloin
    4 ounces
  • Sweet Potato Sweet Potato
    4 ounces
  • Carrots Carrots
    1/2-1 cup
Meal 5
  • Chicken Chicken
    4 ounces
  • Rice Cakes Rice Cakes
    6 cakes
  • Broccoli Broccoli
    1/2-1 cup
Meal 6
  • Egg Whites Egg Whites
    1 cup
  • Oatmeal Oatmeal
    1/2 cup

What supplements gave you an edge?


"I'm a driven dreamer. When I put my mind to something, I do it."

How did your passion for fitness emerge?

I've always enjoyed an active lifestyle, but it wasn't until I tried Jamie Eason's program that I stepped into the gym to hit the iron. Now I absolutely love training hard and lifting heavy. I enjoy seeing the changes in my body. It drives me to push harder.

What or who motivates you to live healthy?

I'm a driven dreamer. When I put my mind to something, I do it. I'm fortunate to have family members who stand by my choice to live healthy. The ultimate goal is to live a long, full, and healthy life with passion and enthusiasm.

Where did you go for inspiration?

When I have lazy days, I ask what else I would be doing with my time and what I would use my strength for outside the gym.

What are your future fitness plans?

I would love to win an IFBB pro card and compete at that level. It's a dream to compete at the Olympia and Arnold Classic. I'm currently nationally qualified and will work to make those dreams a reality. I plan to compete in the Junior USA Championships in South Carolina in May 2014.

"I did it because I wanted to. Anything is possible with
hard work!"

What is the most important fitness tip?

When I first thought about competing, I thought I was crazy. I questioned myself and my abilities. I felt silly for considering it and thought I couldn't win because there are many amazing women who compete. Despite these thoughts, I did it because I wanted to. Anything is possible with hard work!

Who is your favorite fitness competitor?

Erin Stern trains hard and radiates positivity. Her story proves that when one door closes another opens. It takes strength to be honest with yourself and look at your abilities in an objective manner. Erin knows her strengths and weaknesses. She didn't let not qualifying for the Olympics bring her down. She found passion elsewhere and went for it.

How did Bodybuilding.com help you reach your goals?

Bodybuilding.com is an amazing resource. I used Jamie Eason's LiveFit Trainer, Tom Fuller's HRT: Animal Hellraiser Trainer, and Jim Stoppani's Shortcut to Shred. When I initially started thinking about competing, I read Bodybuilding.com articles about bikini competitors and competitions. I looked at competition results, photos, and videos to work on my posing.

Kristina's Top 5 Gym Tracks

  1. "The Fire" by The Roots
  2. "Discipline" by Nine Inch Nails
  3. "Survival" by Eminem
  4. "Work B**ch" by Britney Spears
  5. "Starts With One" by Shiny Toy Guns
Competition History
  • 2013 NPC Southern California Championships - 4th Place Bikini C Class
  • 2013 NPC Los Angeles Championships Bikini - 3rd Place C Class
  • 2013 NPC Irongames Bodybuilding championships - 1st Place Bikini C Class
  • 2013 NPC Border States Classic - 1st Place Bikini C Class
  • 2013 NPC Pacific USA's Bikini - 1st Place C Class
Thanks
  • To my husband, Nathan, for supporting and believing in me.
  • To my sister, Kimberly, for being a great gym buddy and for inspiring me.
  • To my coaches Ryan Bentson and IFBB Bikini Pro Taylor Matheny Bentson from Zero Gravity Fitness for taking me on, believing in me, and helping me with my diet, training, and posing.
  • To Heather Clay for being inspirational and supportive.
  • To Jon Lindsay and everyone at MuscleContest for throwing fantastic fitness events.
  • To Eric Williams and Ron Avidan for great photos.