European Championships 2009 in the end of May

As some international contests were cancelled during the spring around the Europe, European Championships will be one of the few shows in this season, besides Scandinavian Grand Prix, where the top athletes from European countries get a chance to meet each other and take a good battle on stage. In other words, European Championship medals will have an extra value this time. The destiny of these medals and European Championship titles in Fitness, Body fitness and Bodybuilding we will find out in the capital of Slovak Republic, Bratislava, from 29th May to 1st June in Slovakia. Even though the most countries have not had the qualification contest yet, European experts predict once again very competitive classes to be seen on stage in Bratislava. Hardfitness.com interviewed shortly 3 of these favorites who are heading to the EC.

Natalia Nazarenko-Kiivikas

Natalia Nazarenko

1. Could you shortly introduce yourself and give us your best achievements?

- I am Natalia Nazarenko-Kiivikas. I was born in Kiev (Ukraine) and 3,5 years ago I married to Ott Kiivikas and arrived to Estonia,Tallinn. We have a daughter Emilia,she is 2 years. I am 31. I started in gymnastic and after that I started to compete in fitness. My best results so far:
Ukrainian Nationals Fitness Champion 3 times,
Estonian  Nationals Fitness Champion  2 times,
European Championships 4th (2005,2006)
World Championships 5th (2008)

2. In which category you will compete at European Championships?

- My category in this competition is fitness +163 cm
       

Natalia Nazarenko

3. Could you tell us more about your preparation to this contest?

- My preparation to this contest is similar as before. I started my prep 3 months before the contest and this time I ve lost 6 kilos. I have work outs at gym 4 times a week, then cardio 6 times a week and special free routine training 2 times a week .I eat normally 4-5 times a day. Carbohydrates just in the morning and after training, in other meals I eat protein and fat.

4. What are your thoughts, goals and expectations concerning European
Championships?

- I will open my contest season in 16.05. in Baltic mach (šiauliai,Lithuania). Then main goal is get in TOP 3 at the European Championships in Bratislava, Slovakia. As I placed 2 times in 4th place before at EC, so now I hope to get the medal.

Ashmara Brader

Photo by Gert ten Thije

1. Could you shortly introduce yourself and your best achievements in your
competing career?

- My name is Ashmara. I am from Nijmegen a city in the Eastern Holland near to the German border. My father is from Austria and my mother from Surinam. I was born in Switzerland. When I was 2 years old I came to Holland. I have son of 5 years old. I am 31 years old :( (time goes so fast!)
I started with competing last year. I did the Hercules C and B in one competition. I placed 1st in C category and 3th on the B. After that I did one competition in Belgium, I came 2nd. In Grand prix Amersfoort I placed 3th. In 2009 I went to Sweden in the beginning of April and I got 2nd place. After that I won body fitness class at the Dutch Nationals.

2. In which category you will compete at the European Championships?

- Body fitness, -163cm class.

Photo by Gert ten Thije

3. Could you tell us more about your preparation to this contest?

- This time I was very late with starting my diet, because I was very late on planning that I would even go for this competition Normally I need 12 to 14 weeks. Now I had to do it with 7 weeks only. So no junk days and lots of cardio. 2x 45min a day. And last two weeks i did an extra half hour.

My coach Liona Bergmann plans my diets for me. She tells me what to do and if something needs to be changed. During the last two weeks it was only fish/fish and fish.

4. What are your thoughts, goals and expectations concerning European
Championships?

- I really have no idea about my chances at the EC. I just hope to do my best. Which is very important because I represent not only myself but also Holland.

Katarzyna Wos

Katarzyna Wos

1. Could you shortly introduce yourself and your best achievements in your
competing career?

- My name is Katarzyna Wos, I am  from Warsaw, Poland. I’m 26 years old. I started training when I was 19 years old, but I was active in many other sports when I was younger. The training turned out to be very effective and brought quick results, so after a few months one of the instructors at our gym asked me if I was interested in competing in our beginner bodybuilding Championships (Debuts). During the contest prep it turned out that the results were even better than expected and I was given a chance to participate in IFBB Junior European Championships. I achieved 3rd place at that competition. But since I was only able to compete in juniors during that year (I was turning 21 the year after that), I decided also to participate in the IFBB Junior World Championships in that autumn. And I took 2nd place at that competition. (it all was in 2003).

2. In which category you will compete at European Championships?

- Bodybuilding, +55 kg class (heavy weight).

3. Could you tell us more about your preparation to this contest?

Katarzyna Wos

- I started dieting in November last year, with the main goal to place in the TOP 3 in the IFBB Europeans and finally to win the Nationals in my country before that.
Before I started my diet, I had done something different during my off season – I also competed in powerlifting and set many personal records! For example I was able to bench press 120 kilos for 2 clean reps, squatted with 200 kilos and dead lifted 180 kilos. It also taught me the importance of heavy compound training using mainly free weights. Which I feel greatly affected my overall size and thickness. Many people gave me good feedback on my back development, well this mainly came from hitting the barbell rows and dead lifts hard ;)
Otherwise, dieting and cardio has been pretty much the same with other preps I don’t cut carbs or fats too much, usually I keep the balance of protein/carb/fats in my meals at about 30/30/30 proportion. Cardio is done 2 times per day, my favorite is HIIT.

4. What are your thoughts, goals and expectations concerning European Championships?

- Well I hope to place well, in my preparation and onstage presentation I try to find a balance between muscular development, conditioning and very important -  femininity. I feel that it is something that is valued very highly by the judges lately, and it is something that should be taken very importantly by all competitors. Many times female bodybuilders tend to sacrifice femininity for muscular development and conditioning – I feel that this should never be done.
What I feel that i need to work on - my individual routine. Unfortunately I do not have time neither the resources right now but after the Europeans I plan to join a dance school and work with a choreographer to improve my routine to perfection.

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