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athlete profile : Katrina McDonald

Name Mrs Katrina McDonald Gender Female Marital Status Married Nationality Australian Age 35 Height 178cm Weight Around 64kg Comp weight and up to 70kg off season Business Working on it! Profession Previous: Own business- Landscape & plant sales, also house painting, design, outdoors work etc... Qualifications

" - "ONLY BY GOING TO FAR, CAN ONE POSSIBLY FIND OUT HOW FAR ONE CAN GO". - Jon Dyer - "MANY OF LIFE'S FAILURE'S ARE PEOPLE WHO DID NOT REALISE HOW CLOSE THEY WERE TO SUCCESS WHEN THEY GAVE UP"- Thomas Edison - "THERE IS LITTLE DIFFERENCE IN PEOPLE, BUT THAT LITTLE DIFFERENCE MAKES A BIG DIFFERENCE. THE LITTLE DIFFERENCE IS ATTITUDE; THE BIG DIFFERENCE IS WHETHER IT IS POSITIVE OR NEGATIVE". - W. Clement Stone "

Overview (A Little About Me)

Grew up on the south coast, came down this way when I was young as Dad was a builder and had a lot of work on and built many homes and shops around the coast, so all our family moved here. Played competition tennis for many years, worked in retail, cafe's, aerobics Instructor and took boxing circuits and completed boxing certificate at "The Australian Academy of Boxing"....surfed some beautiful beach breaks up & down the coast and also had my own surf shop for 6 years, then had my beautiful son. I then got into landscaping and plants sales, house painting, design and outdoor work for around 5-6 years.

Now looking into further study and the time is going so fast, I need more hours in the day! Lol. I have had the pleasure to experience many things so far, but it's not ending here....so much to do, it's just beginning!

Interests

I love so much that life has to offer.....Enjoying the beach and Surfing in summer (bit of a girl in winter! ha), nothing better than the fresh salt water. And I love my garden, enjoying the flowers every spring on the Hibiscus, my succulents and all the things I plant, it is another relaxing place to be. I also love to cook, I think I'm a bit of a Gorden Ramsey-and it's got to be good-or it is Hell's kitchen!
And of course training-I love the feeling of knowing, you CAN change the body through hard work and good eating!

Favourites (Food, Bodyparts, People)

FOOD: Many..Yum! But I do like to make my own whatever it may be! I love garlic, chilli etc... Homemade Hummus, eggplant dip, etc... Homemade pizza's, then there is the sweet side, Banana cake, or a good Tiramisu! Plus a nice red is always enjoyed! And wild turkey! Oh... and at the moment, it's peanut butter & jam on either wholegrain bread or rice cakes.
BODYPARTS-MINE: I like my back and shoulders (but room for improvement with everything!)
OTHERS: Still like the back and nice wide shoulders! So the "V" is good! But anything that is worked on stands out!
PEOPLE: I just love positive people, there is enough negative already in the world so anyone that is and has a positive side is always enjoyable to be around.
But I do look up to a lot of people in the Fitness world and those I meet, and my Mum & Dad, they would be right up there at the top!

Motivations (What Motivates Me)

I try hard myself..... YOU should be the main motivator! If you want something so bad you will always try hard or give it your best to get it, so with patience and time, things can & will happen. Like the body, you can always change your ways, you just need to want it and do it! So get motivation off others if you wish, but use your own mind to get where you want to be.

Training History (Years, Location, Trainer)

Serious training 18 months now with weights and other mixed training, had trained many years ago but I was just going through the motions, but I can now say I do enjoy, this is now part of my day and have trained myself to get to this stage.
I train at "BODYWORKS" gym on the south coast. I have trained myself, but any suggestions or offers...feel free! Ha!

Training Schedule (Training Style and Tips)

Weight training 5 days a week (off season) and 6 days (on), and I like to split body parts up daily and concentrate on each group, I will change my training every 4-6 weeks with either super-sets or heavy & some lighter sessions, I like to mix it up and shock the body. I always write down how and what I train, just for my own record.

Cardio Schedule
I do some form of cardio 3-4 days a week 30-40mins (off season) and 5-6 days a week 1 hour (on); either rowing machine, treadmill, bike or cross trainer.
I also do boxing sessions 2-3 nights a week; this includes a circuit style with floor to ceiling, speedball, bag work, medicine ball and weights, then just boxing with focus pads, kicking and/or good buddie. BOXING IS GREAT!

Nutrition (Examples of My Diet)

I eat 5-7 meals, trying to eat every 2 1/2-3 hours. And I try to include protein with every meal, meal plan changes with prep for competition, but something like this at the moment:
-Oats, water, eggs/whites, protein powder, banana
-Protein drink & fruit
-Rice, salad and either chicken or tuna/turkey. Or salad and lean protein wholemeal wrap/roll.
-Chicken and salad/veggies or Rice cakes with peanut butter and honey.
-Protein + salad or veggies
I DRINK AROUND 3 OR MORE LITRES OF WATER DAILY, other drinks: PEPPERMINT TEA, BLACK COFFEE (treat sometimes skinny cap) OR GREEN TEA
.....oh and at the moment, red is now allowed! lol

Competition History

FIRST YEAR OF COMPETING:
2008 INBA A.C.T TITLES - 2ND INTERMEDIATE FIGURE
2008 INBA AUSTRALIAN TITLES - 4TH OPEN TALL CLASS FIGURE
2008 ANB AUSTRALIAN TITLES - 2ND OPEN TALL CLASS FIGURE

Goals (Future Plans and Career Expectations)

Just aiming to get better with every competition, improving and working on my body and my posing etc.... enjoy the experience and feedback along the way and mainly just to love and enjoy doing what I'm doing.
World titles in the future would be great!

Media Coverage (Calendars, Magazines and Newspapers)

So far just local newspapers, but would love any offers! :-)

Best Advice (Fitness, Health and Training)

- Just be thankful for everyday you can do something, make the most of the day and find something you enjoy doing for your health & fitness. Try different training, find something that works for you, be consistent and positive.

-Keep a diary of your training, food and how your feeling.
-Drink lots of water.
-Enjoy life!

Supplements Used

Evolve Slow Whey
SciVation Xtend
Anabolic Window
Evolve Glutamine
Fusion Sub Q
SAN Shredded

My Preferred Supplements (buy online)

	Evolve : Slow Whey . . . buy online		Evolve : L-Glutamine . . . buy online
	SciVation : Xtend . . . buy online		FUSION Bodybuilding : SUB•Q . . . buy online
	SAN : Shredded . . . buy online

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