Cyberflexing.com Exclusive Interview With Norwegian Beauty & Fitness Competitor Anne-Cathrine Westby
Contents
- 1 Quick Bio:
- 2 How did you get started with bodybuilding?
- 3 How do you stay so motivated? What drives you?
- 4 What is your training routine like?
- 5 If you had to choose only 3 exercises, what would they be and why?
- 6 What is your favourite form of cardio?
- 7 What is your diet like?
- 8 What supplements do you use?
- 9 What are the highlights of your fitness career?
Quick Bio:
Age: 28
Height: 5’2″ - 159 cm
Contest Weight: 127 lbs - 57 kg
Off-Season Weight: 141 lbs - 64 kg
Location: Oslo, Norway / Miami, United States
How did you get started with bodybuilding?
I started with bodybuilding when I was 18. Fitness has always been my passion, and I always wanted to help others through physical activities. It was inspiring to have a strong and healthy body. But it was after I had an overweight period when I was 22 years old, then I got my eyes on fitness. I lost a lot of pounds and wanted to compete. I liked to show others that it was possible to make a transformation and that anyone could get it. After that, I started helping and inspiring others to reach their goals. I’m grateful that I am an inspiration in the eyes of others and it’s fun that so many follow my journey.
How do you stay so motivated? What drives you?
How can you stay unmotivated?
I’m motivated by myself, and would constantly improve myself. Sometimes it may be a bit hassle to be a perfectionist all the time. I have had a lot of opposition, but it has only made me stronger.
Being a competitor with yourself is what drives me. And to be honest, I do not feel particularly good without training. Exercise makes me feel good, strong and obvious. The feeling of having a strong body that can fight the most is a good feeling.
What is your training routine like?
I always decide what to do before I go to the gym. I rarely plan more days in advance what I’m going to train because I know what is right for the body to exercise that day. If I’m still stumble in my legs, I’m not exercising legs that day. I always use my entire body every time I’m training, to “remind” the muscles to be active. This can, for example, be a warming round with HIIT strength.
I like to have a good mix of HIIT, power, hypertrophy, maximum strength of anaerobic and aerobic cardio training.
A session can look like this:
- 20 minutes HIIT
- Weights 90 minutes
- 20 minutes cardio
And a week can look like this:
- Monday: Cardio + glutes & quads
- Tuesday: Rest day
- Wednesday: Cardio + HIIT, shoulders & abs
- Thursday: Back, glutes & hams + cardio
- Friday: HIIT + glutes, quads & abs
- Saturday: Cardio long distance
- Sunday: Upper body & abs + cardio
A typical leg session can be like this:
- HIIT full body 3 rounds of 10 reps each exercise (jumping jacks, sit ups, push ups, back raises, lunges, squat jumps, side jumps)
- Bulgarian split squat: 2 sets of 8 reps
- One leg deadlift: 3 sets of 8 reps
- Sissy squats: 3 sets of max reps
- Glute splits: 3 sets of 12/12/12 reps (dropset)
- Jumping squats with heavy weights: 2 sets of max reps (superset)
- Sit ups on ball: (superset)
- Cabel front kick: 3 sets of 15 reps (superset)
- Ab crunches: (superset)
- Leg extensions: 3 sets of 6/6/6 reps (dropset)
- Leg extensions one leg: 2 sets of 20/20 reps
- Hanging leg raises: 3 sets of max reps (superset)
- Booty crunch: 3 sets of max reps (superset)
If you had to choose only 3 exercises, what would they be and why?
One leg deadlift, jumping squats and push press. Because these are exercises that activate the entire body and provide a tight physique. If I had only those three to use the rest of my life then it would be them.
What is your favourite form of cardio?
It depends on what I put in cardio. Do I do it for fat loss or for performance?
I use three different types of cardio. If I’m doing cardio only for fat loss, I’ll do power walk, especially here in Miami, here you have such a nice view.
Do I train cardio more for achievement and better heart rhythm is the running that matters. Then I prefer both long runs, skiing, or HIIT running.
If I run long distance, I run 65% of max pulse and if I do HIIT, I run 80% + of heart rate.
What is your diet like?
I always eat the same kind of food, competition prep or not. The only difference I do when I’m preparing for a show is the calorie deficit. So yes, it’s a lifestyle and I like to stay in shape all year round.
My diet varies a lot and I’m looking at getting all of the vitamins I need through the diet. Even though I have preached to the show so many times I have never had a shortage of nutrients. But another thing I’m going to be honest about that I would like to inform others about and that is to eat enough food. I have been too eager when I get to exercise and I have received too little energy that the metabolism is going to be in “saving blush” because I do not eat enough. I have met the wall many times with this. So my best tip, make sure you eat enough food!
So do a careful calculation of how much carbohydrates, fiber, fat and protein you need, and carbohydrates are your best friend when you know how to utilize them and what to combine them with. I always make sure that you have a good combination of fat, fiber, carbohydrates and protein in the meal so that I can minimize blood sugar. Every meal before and after exercise I do not include fiber, so the body can spend the energy and have a faster recovery process. I eat a lot of vegetables, and sometimes I make smoothies of, for example, broccoli, spinach and lime, to get a good combination of iron, vitamin C and fiber. This smoothie I drink several times a day.
Do not drink coffee with the meal, as this can prevent the body from absorbing the good nutrients in the food.
I use good sources of protein, like steak, so I’m sure I get all the good essential amino acids in me.
I always track my macros to make sure I get enough food and not too much protein.
Yes I have cheat days, it’s healthy for both body and soul, and especially to keep the burn up. I cheat very rarely on unhealthy food since I have Crohn’s disease and therefore get bad if I eat sugar or wheat flour. I choose to cheat on healthier alternatives. Null problem with social events, it just requires some planning.
A good tip is when you know that you are going to eat in the evening is to track what you have planned to eat already in the morning. Then you have a certain idea of how to eat the other meals of the day and you will not have to make up for it afterwards.
My diet consists of all kinds of vegetables, chick peas, whole grains (oats and buckwheat), nuts, nut milk, sweet potatoes, fruits and citrus fruits and berries, and some milk products. The protein source may sometimes be vegetarian, but I use animal protein every now and then to make sure that all of the 9 amino acids fall into place in the diet. I am big fan of salmon and seafood but I do not eat it so often. Therefore, I take supplements of essential fatty acids, 3, 6, 9, DHA, EPA and iodine.
I always use raw materials that I know contain the vitamins and nutrients I need.
What supplements do you use?
I use fish oil and take it with every meal if the meal is poor in fat.
Vitamins, minerals and amino acids I get through the diet.
And I also take iodine if I’m not eating enough cod.
What are the highlights of your fitness career?
I have never really looked at fitness as a career. I started with it more for fun in 2012 while I was a student, and then I started competing in 2013 when I worked as a real estate agent. Then I’ve fell in love with training and nutrition over time. Now it has become a very big part of me that I can sit several hours each day with research and reading about science in relation to exercise and diet. And sometimes I do an experiment on myself to see how the body reacts. I have now quitted as a real estate agent and live by personal training, coaching and modeling. I study a lot of biochemistry and find it amazing how the cells in the body work and how everything affects each other. I put up both diet and exercise even beyond what is scientifically proven to work. And I always do studies on myself to ensure that it works before I recommend it to my clients.
I took a bachelor’s degree in real estate in Norway, but as interest became just bigger for training, science, biochemistry and nutrition, I took a new education in training and nutrition.
I have been through both good and bad times and many experiences richer. Something I’m very glad for so I can help others out, and they don’t have to go through much of what I went through, before I became more aware of how the body works. I have become more and more occupied with fitness and I will admit that after a 1st place in IFBB, a 2nd and a 3rd place in WBFF, I’m very hungry on the pro card. Last time I competed, I lost my pro card because I did not use the markup service through the federation, and therefore lost points and ended up in a 2nd place. I have to admit it was very disappointing. I’m not saying this to complain, I say it to make others aware of it so they don’t do the same mistake as me. It’s indescribably sad to lose a 1st place because of anything other than the posing and physics you have worked so hard for and present so proudly.
I was in IFBB earlier and became Norwegian champion in 2015, came to EM but chose to don’t go because I took a school to become a real estate agent, something I regret today. When the thought of quitting again was the WBFF that caught me. I do not particularly like the figure fitness posing so I wanted to change class. So I chose to go over to diva fitness models in WBFF. I’m a bit unsure what the next one will be, maybe Wellness had been something…? I like WBFF but will admit that it’s an expensive branch to compete in. So far I’ve come cheaper out of it because I’ve made my own homemade bikini, wings and team wear. But anyway I think I spend around $2000 for my first competition in the WBFF. I was very lucky to have a sponsor that covered it all. I´m unsure what the next will be, but I have started on a new bikini and team wear, so I have it ready when the time is ready to compete again. When I get a new sponsor, I’ll let them decide.
The dream is definitely to be able to live by just training and get a sponsor I can work closely with. I had a sponsor when I lived in Norway, but the amounts you get in the month are too small and not to live off. Still, I was lucky to get sponsored at my first concession in WBFF that made it possible for me to enter the stage. I am extremely grateful for that. And I’m proud to be the only one from Norway with a pallet place (actually two pallet places) in WBFF, and the only athlete that has been the full sponsor of foreign competition without being part of a federation.
The dream is, of course, close sponsorship cooperation on both fit expos, social media and competitions. I’ve always been running solo, but now I want to be part of a team.
Biotech, Olimp, Prosups, Shredz, EHPlabs, Nutrex is clearly the biggest dream to work with, but I’m open to receive offers from other companies as well.
I sat for a long time thinking that I never dared to follow my dream, and I heard from everyone that fitness was nothing to bet on. But fitness is my biggest passion and therefore hard to choose away. I’d rather spend all my money on healthy food and be happy with my own figure, than having a lot of money on my account and look like a tired infected hamburger. Haha…
I have a bad story behind me and I have no idea where this ends. But one thing is for sure, and it is that your dream will never catch you, you must catch your dream. After my last US visit in January, and a wake up call I got in a car accident on the highway, I had a few seconds to think about the meaning of life and I thought life was over. I realized that it was now or never. I rented out my apartment in Oslo, packed the suitcase and two weeks later I was living in a new apartment in Miami. To be honest, I feel more accepted in the United States then I do home in Norway. Norway is a country you will not believe you are anything good, and instead of supporting each other’s success and motivating each other, it is easy to get lost and lose faith in oneself. I was tired of hearing the negativity of fitness, tired of hearing that it was impossible to build such a physique without cheating. As far as possible, it has cost me crazy with discipline, hard work and willingness to accomplish it, especially without the support from anyone. I just know how to eat and how to work out. And the best thing about being a personal trainer is that I can teach it to others.
Then I would rather have my passion for fitness alone, than sharing it with someone who does not see the joy of it. I did not want to end up at old homes with the thought, “Why did I not dear to follow my dream?” - when I had the opportunity to do it. Now it is also said that I am a sick adventure person, the bright person with new goals all the time, and my dreams grow as they become reality.
I want to thank all the readers, and I hope you go follow me on Instagram @anne_cathrine_fit.
And thanks to all of you that had followed my journey so far ❤
Instagram: anne_cathrine_fit
YouTube: Anne-Cathrine Westby
One leg deadlift, jumping squats and push press. Because these are exercises that activate the entire body and provide a tight physique. If I had only those three to use the rest of my life then it would be them.
What is your favourite form of cardio?
It depends on what I put in cardio. Do I do it for fat loss or for performance?
I use three different types of cardio. If I’m doing cardio only for fat loss, I’ll do power walk, especially here in Miami, here you have such a nice view.
Do I train cardio more for achievement and better heart rhythm is the running that matters. Then I prefer both long runs, skiing, or HIIT running.
If I run long distance, I run 65% of max pulse and if I do HIIT, I run 80% + of heart rate.
What is your diet like?
I always eat the same kind of food, competition prep or not. The only difference I do when I’m preparing for a show is the calorie deficit. So yes, it’s a lifestyle and I like to stay in shape all year round.
My diet varies a lot and I’m looking at getting all of the vitamins I need through the diet. Even though I have preached to the show so many times I have never had a shortage of nutrients. But another thing I’m going to be honest about that I would like to inform others about and that is to eat enough food. I have been too eager when I get to exercise and I have received too little energy that the metabolism is going to be in “saving blush” because I do not eat enough. I have met the wall many times with this. So my best tip, make sure you eat enough food!
So do a careful calculation of how much carbohydrates, fiber, fat and protein you need, and carbohydrates are your best friend when you know how to utilize them and what to combine them with. I always make sure that you have a good combination of fat, fiber, carbohydrates and protein in the meal so that I can minimize blood sugar. Every meal before and after exercise I do not include fiber, so the body can spend the energy and have a faster recovery process. I eat a lot of vegetables, and sometimes I make smoothies of, for example, broccoli, spinach and lime, to get a good combination of iron, vitamin C and fiber. This smoothie I drink several times a day.
Do not drink coffee with the meal, as this can prevent the body from absorbing the good nutrients in the food.
I use good sources of protein, like steak, so I’m sure I get all the good essential amino acids in me.
I always track my macros to make sure I get enough food and not too much protein.
Yes I have cheat days, it’s healthy for both body and soul, and especially to keep the burn up. I cheat very rarely on unhealthy food since I have Crohn’s disease and therefore get bad if I eat sugar or wheat flour. I choose to cheat on healthier alternatives. Null problem with social events, it just requires some planning.
A good tip is when you know that you are going to eat in the evening is to track what you have planned to eat already in the morning. Then you have a certain idea of how to eat the other meals of the day and you will not have to make up for it afterwards.
My diet consists of all kinds of vegetables, chick peas, whole grains (oats and buckwheat), nuts, nut milk, sweet potatoes, fruits and citrus fruits and berries, and some milk products. The protein source may sometimes be vegetarian, but I use animal protein every now and then to make sure that all of the 9 amino acids fall into place in the diet. I am big fan of salmon and seafood but I do not eat it so often. Therefore, I take supplements of essential fatty acids, 3, 6, 9, DHA, EPA and iodine.
I always use raw materials that I know contain the vitamins and nutrients I need.
What supplements do you use?
I use fish oil and take it with every meal if the meal is poor in fat.
Vitamins, minerals and amino acids I get through the diet.
And I also take iodine if I’m not eating enough cod.
What are the highlights of your fitness career?
I have never really looked at fitness as a career. I started with it more for fun in 2012 while I was a student, and then I started competing in 2013 when I worked as a real estate agent. Then I’ve fell in love with training and nutrition over time. Now it has become a very big part of me that I can sit several hours each day with research and reading about science in relation to exercise and diet. And sometimes I do an experiment on myself to see how the body reacts. I have now quitted as a real estate agent and live by personal training, coaching and modeling. I study a lot of biochemistry and find it amazing how the cells in the body work and how everything affects each other. I put up both diet and exercise even beyond what is scientifically proven to work. And I always do studies on myself to ensure that it works before I recommend it to my clients.
I took a bachelor’s degree in real estate in Norway, but as interest became just bigger for training, science, biochemistry and nutrition, I took a new education in training and nutrition.
I have been through both good and bad times and many experiences richer. Something I’m very glad for so I can help others out, and they don’t have to go through much of what I went through, before I became more aware of how the body works. I have become more and more occupied with fitness and I will admit that after a 1st place in IFBB, a 2nd and a 3rd place in WBFF, I’m very hungry on the pro card. Last time I competed, I lost my pro card because I did not use the markup service through the federation, and therefore lost points and ended up in a 2nd place. I have to admit it was very disappointing. I’m not saying this to complain, I say it to make others aware of it so they don’t do the same mistake as me. It’s indescribably sad to lose a 1st place because of anything other than the posing and physics you have worked so hard for and present so proudly.
I was in IFBB earlier and became Norwegian champion in 2015, came to EM but chose to don’t go because I took a school to become a real estate agent, something I regret today. When the thought of quitting again was the WBFF that caught me. I do not particularly like the figure fitness posing so I wanted to change class. So I chose to go over to diva fitness models in WBFF. I’m a bit unsure what the next one will be, maybe Wellness had been something…? I like WBFF but will admit that it’s an expensive branch to compete in. So far I’ve come cheaper out of it because I’ve made my own homemade bikini, wings and team wear. But anyway I think I spend around $2000 for my first competition in the WBFF. I was very lucky to have a sponsor that covered it all. I´m unsure what the next will be, but I have started on a new bikini and team wear, so I have it ready when the time is ready to compete again. When I get a new sponsor, I’ll let them decide.
The dream is definitely to be able to live by just training and get a sponsor I can work closely with. I had a sponsor when I lived in Norway, but the amounts you get in the month are too small and not to live off. Still, I was lucky to get sponsored at my first concession in WBFF that made it possible for me to enter the stage. I am extremely grateful for that. And I’m proud to be the only one from Norway with a pallet place (actually two pallet places) in WBFF, and the only athlete that has been the full sponsor of foreign competition without being part of a federation.
The dream is, of course, close sponsorship cooperation on both fit expos, social media and competitions. I’ve always been running solo, but now I want to be part of a team.
Biotech, Olimp, Prosups, Shredz, EHPlabs, Nutrex is clearly the biggest dream to work with, but I’m open to receive offers from other companies as well.
I sat for a long time thinking that I never dared to follow my dream, and I heard from everyone that fitness was nothing to bet on. But fitness is my biggest passion and therefore hard to choose away. I’d rather spend all my money on healthy food and be happy with my own figure, than having a lot of money on my account and look like a tired infected hamburger. Haha…
I have a bad story behind me and I have no idea where this ends. But one thing is for sure, and it is that your dream will never catch you, you must catch your dream. After my last US visit in January, and a wake up call I got in a car accident on the highway, I had a few seconds to think about the meaning of life and I thought life was over. I realized that it was now or never. I rented out my apartment in Oslo, packed the suitcase and two weeks later I was living in a new apartment in Miami. To be honest, I feel more accepted in the United States then I do home in Norway. Norway is a country you will not believe you are anything good, and instead of supporting each other’s success and motivating each other, it is easy to get lost and lose faith in oneself. I was tired of hearing the negativity of fitness, tired of hearing that it was impossible to build such a physique without cheating. As far as possible, it has cost me crazy with discipline, hard work and willingness to accomplish it, especially without the support from anyone. I just know how to eat and how to work out. And the best thing about being a personal trainer is that I can teach it to others.
Then I would rather have my passion for fitness alone, than sharing it with someone who does not see the joy of it. I did not want to end up at old homes with the thought, “Why did I not dear to follow my dream?” - when I had the opportunity to do it. Now it is also said that I am a sick adventure person, the bright person with new goals all the time, and my dreams grow as they become reality.
I want to thank all the readers, and I hope you go follow me on Instagram @anne_cathrine_fit.
And thanks to all of you that had followed my journey so far ❤
Instagram: anne_cathrine_fit
YouTube: Anne-Cathrine Westby
I have never really looked at fitness as a career. I started with it more for fun in 2012 while I was a student, and then I started competing in 2013 when I worked as a real estate agent. Then I’ve fell in love with training and nutrition over time. Now it has become a very big part of me that I can sit several hours each day with research and reading about science in relation to exercise and diet. And sometimes I do an experiment on myself to see how the body reacts. I have now quitted as a real estate agent and live by personal training, coaching and modeling. I study a lot of biochemistry and find it amazing how the cells in the body work and how everything affects each other. I put up both diet and exercise even beyond what is scientifically proven to work. And I always do studies on myself to ensure that it works before I recommend it to my clients.
I took a bachelor’s degree in real estate in Norway, but as interest became just bigger for training, science, biochemistry and nutrition, I took a new education in training and nutrition.
I have been through both good and bad times and many experiences richer. Something I’m very glad for so I can help others out, and they don’t have to go through much of what I went through, before I became more aware of how the body works. I have become more and more occupied with fitness and I will admit that after a 1st place in IFBB, a 2nd and a 3rd place in WBFF, I’m very hungry on the pro card. Last time I competed, I lost my pro card because I did not use the markup service through the federation, and therefore lost points and ended up in a 2nd place. I have to admit it was very disappointing. I’m not saying this to complain, I say it to make others aware of it so they don’t do the same mistake as me. It’s indescribably sad to lose a 1st place because of anything other than the posing and physics you have worked so hard for and present so proudly.
I was in IFBB earlier and became Norwegian champion in 2015, came to EM but chose to don’t go because I took a school to become a real estate agent, something I regret today. When the thought of quitting again was the WBFF that caught me. I do not particularly like the figure fitness posing so I wanted to change class. So I chose to go over to diva fitness models in WBFF. I’m a bit unsure what the next one will be, maybe Wellness had been something…? I like WBFF but will admit that it’s an expensive branch to compete in. So far I’ve come cheaper out of it because I’ve made my own homemade bikini, wings and team wear. But anyway I think I spend around $2000 for my first competition in the WBFF. I was very lucky to have a sponsor that covered it all. I´m unsure what the next will be, but I have started on a new bikini and team wear, so I have it ready when the time is ready to compete again. When I get a new sponsor, I’ll let them decide.
The dream is definitely to be able to live by just training and get a sponsor I can work closely with. I had a sponsor when I lived in Norway, but the amounts you get in the month are too small and not to live off. Still, I was lucky to get sponsored at my first concession in WBFF that made it possible for me to enter the stage. I am extremely grateful for that. And I’m proud to be the only one from Norway with a pallet place (actually two pallet places) in WBFF, and the only athlete that has been the full sponsor of foreign competition without being part of a federation.
The dream is, of course, close sponsorship cooperation on both fit expos, social media and competitions. I’ve always been running solo, but now I want to be part of a team.
Biotech, Olimp, Prosups, Shredz, EHPlabs, Nutrex is clearly the biggest dream to work with, but I’m open to receive offers from other companies as well.
I sat for a long time thinking that I never dared to follow my dream, and I heard from everyone that fitness was nothing to bet on. But fitness is my biggest passion and therefore hard to choose away. I’d rather spend all my money on healthy food and be happy with my own figure, than having a lot of money on my account and look like a tired infected hamburger. Haha…
I have a bad story behind me and I have no idea where this ends. But one thing is for sure, and it is that your dream will never catch you, you must catch your dream. After my last US visit in January, and a wake up call I got in a car accident on the highway, I had a few seconds to think about the meaning of life and I thought life was over. I realized that it was now or never. I rented out my apartment in Oslo, packed the suitcase and two weeks later I was living in a new apartment in Miami. To be honest, I feel more accepted in the United States then I do home in Norway. Norway is a country you will not believe you are anything good, and instead of supporting each other’s success and motivating each other, it is easy to get lost and lose faith in oneself. I was tired of hearing the negativity of fitness, tired of hearing that it was impossible to build such a physique without cheating. As far as possible, it has cost me crazy with discipline, hard work and willingness to accomplish it, especially without the support from anyone. I just know how to eat and how to work out. And the best thing about being a personal trainer is that I can teach it to others.
Then I would rather have my passion for fitness alone, than sharing it with someone who does not see the joy of it. I did not want to end up at old homes with the thought, “Why did I not dear to follow my dream?” - when I had the opportunity to do it. Now it is also said that I am a sick adventure person, the bright person with new goals all the time, and my dreams grow as they become reality.
I want to thank all the readers, and I hope you go follow me on Instagram @anne_cathrine_fit.
And thanks to all of you that had followed my journey so far ❤
Instagram: anne_cathrine_fit
YouTube: Anne-Cathrine Westby
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