• Can you briefly tell us about yourself (where you were born, profession, education, where you live, etc.)?
I was born in Buffalo, NY and my primary language is Polish. I didn’t learn English till I was 6. I have been raised in a Polish Speaking house. where my parents didn’t know much English. I have been going to Poland since I was 3 and have been going there every other year for the summer. My parents wanted my brother and I keep the language by sending us to Polish Saturday school. Through out the years I have been a shy person, until high school. I was involved in soccer, wrestling, and track during my high school years. I also was involved in gymnastics. In college I continued indoor and outdoor Track & Field in SUNNY BUFFALO STATE. My events were 400m, 200m, 100m, 55m, 500ms4x100, 4×400. I graduated with the degree in BS Health & Wellness concentration in Kinesiology, Minor coaching. I currently live in North Hollywood, CA
• You have been a fitness consultant, group instructor, and Pilates instructor since 2004. Have a fit lifestyle and the fitness industry been things you’ve always been interested in?
I have been always active, but I haven’t thought about it till my 3rd year in college. I originally was planning to be an orthodontist which teeth was my passion. Later with my injury in Shin splint in track and interning at an Athletic Sports medicine. I was more fascinated in the rehabbing, which I wanted to continue into Physical therapy. Learning the steps and how form is important made me open my eyes. Understanding the anatomy and the function of the body became more interesting. I realized starting early with the right form is important to prevent injury. Being young and playing sports, I realized it’s important to teach kids the right technique from the start to prevent knee injuries, shoulders, and many more by preventing bad habits in the future. I can go on an on in detail, but I feel like I would be writing an essay 🙂 ha ha.
• How did your decision to become a fitness model and competitor come about?
It’s funny how that came across. I always was into buying fitness magazines like Oxygen, RX Muscle, Muscle & Fitness women’s & men’s but never understood how to begin. If you knew me in the past I was FOODIE. I loved sweets, which I know many of us are. People think it’s easy for me, but they don’t understand I was just like them. If I was at a party, you would see me at the food table, not the bar. My plates were always overflowing, with 2nd rounds. I loved to be social and interact with people. I always thought I can’t do this. Later I met 2 girls that were prepping for a local show. I thought might as well give it a try and test my will power. I decided to do a show but not at a local area. Decided to do one in Culver City, Ca one of John Lindsay’s Production in May 2012. I didn’t know where to begin. I didn’t want to spend money on a coach, so I decided to wing it and give it a try on my own. I researched and asked my guy friends that competed for tips. I decided to experiment my meals on my own and the rest was history. I got hooked. Found an amazing team for my 2nd show. I joined Team EDGE and it was far the best decision I ever made.
• You competed at the 2013 NPC USA Championships. How was your overall experience and how did you prepare for the competition?
My overall experience was amazing. I competed with soo many amazing girls from all over. We all looked amazing, so it was tough. Even though I did not place top 5, I was not disappointed because I was happy how I looked. I gave it all. Knowing that I gave it 100% during prep was rewarding, especially going to Hawaii for my 30th birthday 4 weeks out. I went by myself to Honolulu and still did my prep 100%. I brought all my meals to Hawaii (thanks to 6 pack bags) I went to the gym every morning and rewarded myself on the beach, surfing, paddle boarding, hiking, and many more.
I had my Team Edge coaches send me my meal and workout plans to follow. I followed it exactly what they wanted me to do and eat for my show. All I have to say I am pleased with the overall outcome.
• With living a healthy and fit lifestyle, what does your daily diet look like? Do you give yourself “cheat days”?
My daily meals consist of 7 meals a day and I eat every 3 hours. I carry and bring all my meals no matter where I go. I follow it religiously. All my meals consist of 4-5oz of protein, 4-5oz carbs, 1 tbs-1/4c of fats. It all ranges depending my workouts and the goals we are trying to achieve. I don’t consider it as a diet, but a healthy clean lifestyle. I don’t give myself cheat days because it would back track one day of my workout. After my shows when I try to eat bad, my body rejects it. Which I am fine with it, because it doesn’t taste as good as I would like it anymore.
• What’s your training routine? What specific program do you follow? (Please include a few details – training split, sets/reps, exercises, types of cardio, etc.)
My training routine varies depending the goals for my next competition or off season. Mainly it’s broken up with body parts each day, with glutes every other day. I usually like super set of 3-4 sets with 10-15 reps of heavy lifting. Between each workout routine have some super set of plyo. I really enjoy quick burst of cardio verses long periods of time at a cardio machine. I’m all about the quick heart rate to a steady pace.
Example what I normally like to do is super set is Pull ups super set lat pull down 4×12, then burpee to box jump superset high step up 4×30 sec, then Trx row to reverse fly 4×12, then skater on bosu left leg, super set with right leg 4×30 sec ea side, etc
If i had to choose a cardio I like stair master, and spinning
• In addition to your diet and training, do you believe in supplements? If so, which kinds do you use and what results have these given you?
I don’t take any supplement like pre-workouts or any fat burners. The only thing I take are natural Vitamin supplements like antioxidants, Omega-3, Vitamin D, and etc. I take this brand called USANA, which I have it customized to what my body needs by taking a health assessment. Taking this gives me natural energy, great skin, and prevents me getting sick. I take natural energy before workout which the only ingredients are Green tea, black teach, white tea, and honey powder which is called REV3. I really believe in being all natural. I like to know what I put in my body it’s more about the lifetime effect then short term results.
• From your posts online, you seem to enjoy cooking. What are some of your favorite clean recipes that you would like to share? What is your favorite part about cooking?
Yes I really enjoy cooking. I really like to experiment different foods not just clean eating desserts, which I know it’s such a popular thing that people are doing these days. I really like to figure out clean meals also. MY favorite part of cooking is the experiment. It’s like science and balancing the right amount of macros :). Now I am in the process of experimenting Vegan Meals. I am trying to think out of the box and be creative. My goal is to slowly transition to Vegan due to many reasons 🙂
My fave dessert is at the moment Guilt free pumpkin cheesecake
Crust: 1 cup old fashioned oatmeal
1/8 cup pumpkin seeds
2 tbs coconut oil
1/4 cup unsweetened maple syrup
1 can Pumpkin Puree
1 8 oz whipped cream cheese or vegan cream cheese
1/4 cup unsweetened maple syrup
1 tsp vanilla extract
1 tbs stevia
1 scoop vanilla Optimum nutrition
1 tbs cinnamon
1/4 tsp nutmeg
2 egg whites or 1/4 unsweetened applesauce
Topping: 1 tbs Pumpkin seeds (optional)
Preheat oven to 350 degrees.
Crust : Combine the crust ingredients together, mix well. Press mixture evenly over bottom of sprayed 4.5in x 8.5in baking pan. Bake 5 minutes.
Filling: Beat cream cheese in a large mixing bowl until fluffy. Gradually add the rest of the ingredients, except the eggs.
Add 1 egg at a time, beating until creamy.
Pour the mixture evenly into the prepared crust. Sprinkle the pumpkin seeds.
Bake for 40-50 minutes, until the top is browned but cheesecake is still slightly jiggly.
Transfer cheesecake to a wire rack and cool 10 minutes. Run a sharp knife around the edges of the pan.
Cool completely, cover and refrigerate overnight.
Enjoy it’s Dar-licious!
RECIPE STATS: 174 calories, 6g protein, 16g carbs, 10 fat, 3g sugar, 3g fiber
1 medium Acorn squash
1/2 Ground Turkey or beef less (for vegans)
3 cloves garlic, minced
1 cup fresh mushrooms, chopped
1/4 cup Red Pepper chopped
1/2 cup mix zucchini and yellow squash
1/2 teaspoon Mrs Dash Tomato basil
1/2 salt free curry
1/2 cup fresh basil, chopped
desired garlic cloves
Preheat oven to 400º F.
Cut acorn squash in half lengthwise and scoop out the seeds and pulp, leaving ½ inch rim. Place acorn squash face down in a baking sheet, add some water, and precook for 20-30 minutes.
During the time the acorn is preheating. In a large skillet coated with nonstick cooking spray, sauté the onions and garlic until translucent. Add the rest of the ground turkey or beef less and season it till brown
Later add the rest of the ingredient, till everything is fully cooked
After the acorn is cooked add the mixture to the cavity.
Let it cool slightly and enjoy
P.S. if desired to make acorn soup. Just scoop out the acorn after it’s cooked and put in the processor and add Unsweetened almond milk or coconut milk. Then pour to it to a pot and cook in low simmer. Add the cooked mixture with it and simmer on low heat for 30 min for the flavor.
• Besides conquering your other fitness careers, you are also the Co-Founder of BOD Blast. Can you tell us more about this program and what prompted your decision to be a part of it?
I Started with BOD Blast because I wanted to have a business that was a fun healthy life style.BOD Blast is a lifetime change, not just for an hour of sweating and short-term result. With BOD Blast you will learn there is no excuses wherever you go. You will have a positive and unstoppable motivation. Why not make life easy by making healthy life choices by being consistent and have fun doing it. Strive for progression, not perfection!
Not only I love seeing my clients body transform, but I ultimately love seeing the confidence change and the energy in all my clients. It’s very rewarding to see them smile and be happy the small little things, like doing perfect form push ups, 1 pull up, and overall their strength. Those little things make my day!
Yes there are many great training, but BOD Blast training is more of a Trust ZONE. We motivate each other, have fun together, and get it done 100% BEAST MODE! There is no cookie cutter workouts, it’s outside your comfort zone that fits your level of training. It will be challenging to your level that you will be amazed what you can do.
Also every first Sunday of the month, I host a charity boot camp to the children hunger fund. I believe in helping others and having good karma.
• As a trainer and nutrition coach, what advice would you give to someone who want transition their life towards a more healthy and fit lifestyle, but don’t know where to start?
You need to take small baby steps. We all want fast results, but that’s when we crash and plateau. As much as we all have bad habits, we can’t give it up overnight. We need to start with one thing first Food or Exercise. Then commit to one thing. Example) if you know you drink sugary coffee drinks, then make a small change. Instead of a latte, do cappuccino, less milk. Turn regular syrups to sugar free. Then 1 1/2 weeks later alternate having no creamer but still leave the syrup. Slowly cut that dairy out. Little things. When you go to parties instead of eating in site, stay away from the food table, chew gum. I can give out zoo many tips of transitions 🙂 Remember I was a major foodie. I have learned to cut a lot of things out and not miss it one bit 🙂
• Where does your motivation come from to stay consistent with your fitness and strive to assist others with theirs?
My Motivation comes from my clients and audience. They motivate me to show them it’s possible to make a change if you want something bad. If you are committed to something, you will do anything. Doing a bikini competition is one of the reasons why. I am determined to see my results. Knowing how I feel during the prep and on stage it’s an unstoppable feeling. I want to inspire others and hoping to make a difference. I love getting private emails from random people telling me because of my consistency they are inspired. Or because of me they started eating this, and etc. Getting those feed backs, pushes me more. I never want to stop, because you never know who you are inspiring.
• What are your plans and goals for the future? Do you have any future competitions in the works?
My Future goals is to expand BOD Blast to the children and family level. The kids are the future. I want to help them to prevent obesity and diabetes. Not only I want to help them with their health, but think it would help them with their balance, leadership, creativity, interaction, and getting them to a head start with a healthy lifestyle. I want to involve parents and have a family boot camp so they can get more involved in their kids healthy and theirs..
My future competitions are Nationals! Goal is to get my pro-card. I want to inspire other and lead a great role model. My show dates are end of MAY, mid June, and end of July.
• Lastly, any shout outs and where can we find you on the Internet?