don't need weights to get fit, but they may be beneficial if you
want a good shape for any part in a television series, the movies, or a
career in modelling.
Oksana Grishina is a Russian former gymnast and professional fitness competitor born on 25th March 1978. She retired from competitive fitness in 2017, after earning her fourth consecutive Ms. Fitness Olympia title and winning ten consecutive Arnold Classic competitions. Grishina currently runs a pole fitness competition league, Oksana Grishina's O.G. Pole Fitness, which holds a professional pole sport championship at the Mr. Olympia in Las Vegas, and a pro-am pole fitness competition at the Legion Sports Fest in Long Beach, California.
Grishina was born in Kaliningrad and grew up both in Latvia and Russia. She earned a degree in 2000 from the University of Kalingrad as a specialist in Physical Training and Sports.
Grishina won both European and World overall championships titles, while competing as amateur. She earned her IFBB Pro Card in 2007. Grishina is the second ever Russian athlete to earn an IFBB Fitness Pro card.
Oksana trains in the gym, 6 times per week – to maintain and develop her figure. She performs cardio twice a day (before breakfast and in the evening).
She went to University in Kaliningrad and in 2000 she earned a degree as a specialist in Physical Training and Sports. During her university years and for several years later she organized her own ballet "Antares". She also worked as a choreographer with children at the Tchaikovsky School of Music and art in Kaliningrad.
At that time there were no gyms in Kaliningrad. When the first gym opened in 2002, one of her friends suggested her to work as a fitness and aerobic instructor. A few trainers at the gym told her she had a good structure for bodybuilding. She took their advice, started training, and later discovered competitive fitness. She spent several years working as a trainer and manager in sports clubs while quickly rising to the top of competitive fitness in Russia. In 2005 and 2006 she was awarded the title of “Best Non-Olympic Sportswoman of the Year” in the Kaliningrad Region. While winning fitness competitions on the international stage at the European and world championships, she finally earned her IFBB pro card to compete in the 2007 Olympia. She has been in the United States for over three years and now lives in California. She continues to work as a personal trainer, fitness consultant, and fitness model.
INTERVIEW 18 FEBRUARY 2018
How would you describe yourself, what are you all about and how did you get involved in health and fitness?
I’m originally from a small city in Russia: Kaliningrad. I moved to the USA in 2007, and have been competing as a professional Fitness athlete since then. I am the reigning and three-time Ms. Fitness Olympia and Ms. Fitness International.
I have always been involved in athletics and fitness-related activities. I competed as a rhythmic gymnast through most of my childhood, up to university, and earned a degree in Physical Training and Sports. Before competing as a Pro, I was a personal coach, aerobics instructor, choreographer and working with kids.
Where does your motivation come from?
The creative process is my motivation. I love to create, I love to learn, and be as perfect as I can be with everything I do. This creative process excites and motivates me to bring my best to the stage. I love the stage, and I love to share my best with the Fitness world.
As you decided to make a career out of your passion - what were your biggest stumbling blocks along the way?
So many things were difficult - moving to the USA, having no resources or support, not knowing the language. As time has gone on, other things became obstacles as well like injury, anxiety, pressure to do something new, pressure to succeed. It never gets easier, but I always set goals and try my best to overcome my obstacles and be proud of myself and make my family proud, as only they know the real me.
What’s your perspective on the importance of self-care?
I do care about how I look, and my work at the gym is proof of it. My mom always told me “lazy women won’t be beautiful”. But I am someone who does not care much about my health. And, as an example, if I cut my foot while training, I won’t notice it even if it’s bleeding. I’m so obsessed with my training and goals. So it goes with other injuries. Thankfully, I have Boris, my coach and partner, to help me stay on track and pressure me to be more self-aware. I don’t know what or where I’d be without him.
What are some of the biggest misconceptions about women lifting weight?
Of course, most women fear getting too big or too muscular. As Ms. Fitness Olympia, I won’t change anyone’s opinion, but if someone is serious about changing how they look and feel, they’ll learn that making real changes takes hard work and perseverance.
Lifting weights, alone, won’t change your body so much, though, if done right, it should make you stronger. Of course, It’s just one component of the process.
Many young women who want to lose weight believe that not eating is the way to do it, without realizing the consequences of that kind of behavior.
Why do you think this is and what’s your perspective on educating society on healthy nutrition habits?
Not eating at all is clearly not healthy. Honestly, eating less is one way to lose weight, but just the first step. More important is eating right. Learn about nutrition and what food does for you. Also learn about exercise and how being active in life and in the gym can make a proper diet more effective.
How important have the people around you been when it comes to your success?
It’s always important to have people around you who support you, whether you have success, or not.
What do you do to maintain balance in your life?
As a competitor, it’s hard to have balance. I spend most of my time at the gym and thinking about my performances. Thankfully, I use a broad range of skills to perform in Fitness, which makes the process more interesting and challenging for me.
Before my success, it was easier to have other things in my life like acting, auditions, time with friends - but the life of a champion is quite focused all the time. I do think about the future, how to share my knowledge, how to inspire others in Fitness, and how to make Fitness more popular.
How do you stay productive?
I work hard, with no excuses. I set goals, stay focused, keep a schedule, finish everything I start, and try to be as strong as possible. I try to improve every year and get the results I want.
If you could only choose one thing, what would you tell your younger self?
Be who you are, and do what you love to do.
Can you give a breakdown of your current diet, training and supplementation regimen and the thinking behind it?
It’s very difficult to share a Pro diet with others who are just beginning or don’t compete. My diet is both very simple, and very specific to my body and goals.
I eat a limited selection of carbs, proteins, healthy fats, and vegetables that are combined in different ways, at different times, to further my training goals. Supplementation from SAN Nutrition helps me with energy during workouts, additional protein intake when necessary, and getting the most out of my workouts and body.
My training combines morning and evening cardio with alternating weight, acrobatics, and performance training, this year with the Cyr Wheel.
What are your biggest life goals for the year?
I’m working hard on my new performance, something that is always very challenging and my biggest goal is to bring this new routine to the Arnold and Olympia stages.
Where can people go to learn more about you online?
You can stay up to date by following me on Instagram, Twitter, Facebook or YouTube as well as my website.
1993 "Master of Sports of Russia" in Rhythmic Gymnastics
2000 Kaliningrad State University Diploma DVS, Specialist in Physical Training and sports;
2004 "Master of Sports of Russia" in Bodybuilding
2004 "Master of Sports of Russia of International Class" in Bodybuilding
2004–2006 Russian Championship, Overall Fitness Champion
2005–2006 Awarded Best Non-Olympic Sportswoman of the Year in the Kaliningrad Region
2005 European Championship, Overall Fitness Champion
2006 World Championship, Overall Fitness Champion
2007 All Star Pro Fitness, 3rd Place
2007 Europa Super Show, Fitness, 16th Place
2007 IFBB Olympia, Fitness, 7th Place
2008 New York Pro Fitness Classic, Fitness, 7th Place
2008 Arnold Classic, Fitness, 10th Place
2009 Arnold Classic, Fitness, 9th Place
2010 Phoenix Pro, Fitness, 4th Place
2010 Arnold Classic, Fitness, 5th Place
2010 IFBB Olympia, Fitness Division, 5th Place
2011 IFBB Olympia, Fitness Division, 5th Place
2012 FLEX Pro, Fitness, 2nd Place
2012 Arnold Classic, Fitness, 3rd Place
2012 St. Louis Pro, Fitness, 1st Place
2012 IFBB Olympia, Fitness Division, 2nd Place
2012 Arnold Classic Europe, Fitness, 1st Place
2012 Ft Lauderdale Cup, Fitness, 1st Place
2013 Arnold Classic, Fitness, 2nd Place
2014 Arnold Classic, Fitness, 1st Place
2014 IFBB Olympia, Fitness Division, 1st Place
2015 Arnold Classic, Fitness, 1st Place
2015 IFBB Olympia, Fitness Division, 1st Place
2016 IFBB Olympia, Fitness Division, 1st Place
2017 IFBB Olympia, Fitness Division, 1st Place
2020 IFBB Olympia, Fitness Division, 2nd Place
Monday – Chest, Biceps & Abs
Incline Bench Press 4 sets, (12-15 reps)
Incline Dumbbell Bench Press, 4 sets (12-15 reps)
Flat Fly with Dumbbells, 3 sets (12-15 reps)
Ez-Barbell Curls, 3 sets (12-15 reps)
Seated Dumbbell Curls 3 sets (12-15 reps)
Abs: Crunches with weight 3 sets (15 reps)
Tuesday – Performance Training
Exercises for Flexibility (1hr)
Wednesday – Shoulders, Triceps & Abs
Dumbbell Shoulders Press, 4 sets (12-15 reps)
Dumbbell Lateral Raises, 4 sets (12-15 reps)
Single Arm Upright Rows, 3 sets (15 reps)
Bent Over Lateral Raises with Dumbbells, 3 sets (12-15 reps)
Seated Triceps Sxtension, 3 sets (12-15 reps)
Tricep Push Down, 3 sets (12-15 reps)
Dips, 3 sets (12-15 reps)
Leg Raises on the Dips, 3 sets of 15
Thursday – Performance Training
Exercises for Flexibility (1hr)
Friday – Back & Abs
Pull Downs, 4 sets (12-15 reps)
Single Arm Row, 3 sets each arm (12-15 reps)
Seated Row Machine, 4 sets (12-15 reps)
T-Bar Row, 4 sets (12-15 reps)
Machine Crunches, 3 sets (12-15 reps)
Saturday – Day Off
Sunday – Legs & Abs
Squats, 4 sets (12-15 reps)
Deadlifts, 4 sets (12-15 reps)
Leg Press, 3 sets (12-15 reps)
Lunges with Dumbbells, 3 sets of each leg (12-15 reps)
Lying Leg Curls with Dumbbell, 3 sets (12-15 reps)
Leg Extensions, 3 sets (12-15 reps)
Crunches with Dumbbells, 3 sets (12-15 reps)
Meal 1 – 3 Egg Whites with 30g. Oatmeal (Pancakes), with 1 Tbls. all Natural Peanut Butter
Meal 2 – 2 scoops – Protein Shake
Meal 3 – 5 oz Chicken (or Turkey) with 120g. White or Sweet Potato and Salad or Vegetables
Meal 4 – 5 oz Salmon (or Red Meat), with Salad (with 1 tablespoon of Olive Oil)
Meal 5 – 2 scoops – Protein Shake
Meal 6 – 120g. of non-fat Russian Farmers Cheese, with 1 Rice Cake
Martin (Margie Marvelous)