Oksana Grishina is an Olympia and Arnold Classic champion in fitness. Born in 1978 in Kaliningrad in a military family.
Since childhood, Oksana has been involved in rhythmic gymnastics, despite the fact that her father was a military man and the family often had to change their place of residence. On her website, Oksana writes: “I continued to do gymnastics in Kaliningrad, but we constantly had to move and I moved from school to school. On the bus, on foot - I spent many hours moving between school, home and gymnastics lessons - and hardly saw my parents.”
In 2000 Oksana Grishina graduated from the University of Culture and Sports. During her studies, she organized the Antares ballet group, while simultaneously working as a children's choreographer.
In 2002 The first fitness club opened in the city, where Oksana Grishina began preparing for her first fitness competition. By 2007, the athlete won the IFBB Pro Card, which allowed her to compete with the best athletes in the world.
Childhood of a bodybuilder
Oksana Grishina was born in 1978. Her father is a military man, so the family often moved from city to city. At each new place, the girl had to adapt again, look for friends, find activities and entertainment. Oksana’s mother decided that it wouldn’t hurt her daughter to do gymnastics, and brought her to classes when she was seven years old.
Oksana Grishina says that she practically did not rest and did not see her parents, as she was constantly studying either at school or in the rhythmic gymnastics section. The little athlete got to each point on foot, and it took her a lot of time to get there.
Content
Anthropometric data[edit | edit code]
Height:
163 cm
Weight:
during competitions: 53-54 kg, in the off-season: 55-56
Biography[edit | edit code]
Date of Birth:
March 25, 1978
Born in Kaliningrad. The father was an officer, so the family had to move often. When the father was sent to Riga, the mother decided to send seven-year-old Oksana to a gymnastics school. Despite the late age for gymnastics, the coach saw potential in the girl and she was enrolled in school. After several months of training, the girl took 3rd place in her first competition.
After 3 years, the parents were forced to return to Russia again, with a government guarantee for housing, which meant that there would be no more moves. The problem arose when it turned out that there were no gymnastics schools in this city. A coach in Riga offered me a chance to stay and continue my training. The parents asked the child what she would like, knowing that she would certainly want to stay with them. But Oksana was also ready to stay in Riga and continue her gymnastics classes. They were surprised but understood the desire and passion for gymnastics. Therefore, the father gave up the apartment and asked a colleague to exchange cities, so the Grishin family moved to Kaliningrad again. This was a huge sacrifice for the family because the government did not provide housing elsewhere. Now Oksana could continue her studies, but in Kaliningrad, and then she had to change many more schools due to frequent moves.
After studying at the university in Kaliningrad, in 2000 Oksana Grishina received a specialist degree in physical education and sports. Having started in her university years, the girl organized her own ballet “Antares”, Oksana continued to work on it after university, also teaching choreography at the Tchaikovsky School of Music and Arts in Kaliningrad.
Oksana Grishina's debut on the fitness scene took place in 2002 at the Kaliningrad Region Cup. In 2004, she became a Master of Sports of Russia in bodybuilding, and later an International Master of Sports in bodybuilding. In 2005 and 2006 Oksana was awarded the title “Best Non-Olympic Athlete of the Year” in the Kaliningrad region after victories in fitness tournaments on the world stage, at the European and World Championships.
In 2007, Oksana Grishina received a professional IFBB card and immediately began conquering Olympia. In 2007 she became seventh, in 2010 and 2011. – fifth, in 2012 and 2013. - second, and finally, in 2014, Oksana became the first Russian winner of the fiftieth anniversary Olympia in the Fitness category. In 2015 she defended her title, becoming the winner for the second time in a row.
Oksana Grishina currently lives in California, USA, with her husband Boris Ivanov, who is also a photographer and her personal trainer. The athlete works as a personal trainer, fitness consultant and fitness model.[3]
Titles and awards[edit | edit code]
- 1993 “Master of Sports of Russia” in rhythmic gymnastics
- 2000 Kaliningrad State University Diploma DVS, specialist in physical culture and sports; Teacher
- 2004 “Master of Sports of Russia” in bodybuilding
- 2004 “Master of Sports of Russia of International Class” in bodybuilding
- 2004-2006 Russian Championship, Fitness category 1st place
- 2005-2006 awarded the title of “Best Non-Olympic Athlete” of the year in the Kaliningrad region
- 2005 European Championships, overall Fitness Champion
- 2006 World Championships, 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 Arnold Classic, Fitness, 9th place
- 2011 IFBB Olympia, Fitness, 5th place
- 2012 FLEX Pro, Fitness, 2nd place
- 2012 Arnold Classic, Fitness, 3rd place
- 2012 St. Louis Pro Fitness 1st
- 2012 IFBB Olympia, Fitness, 2nd place
- 2012 Arnold Classic Europe, Fitness, 1st place
- 2012 Ft. Lauderdale Cup, Fitness, 1st place
- 2013 Arnold Classic, Fitness, 2nd place
- 2013 IFBB Olympia, Fitness, 2nd place
- 2013 Arnold Classic Europe, Fitness, 2nd place
- 2013 IFBB Europa Phoenix Pro, Fitness, 1st place
- 2014 Arnold Classic, Fitness, 1st place
- 2014 IFBB Olympia, Fitness, 1st place
- 2014 Arnold Classic Europe, Fitness, 1st place
- 2015 Arnold Classic, Fitness, 1st place
- 2015 IFBB Olympia, Fitness, 1st place
- 2016 Arnold Classic, Fitness, 1st place
- 2016 Fitness Olympia, Fitness, 1st place
- 2017 Fitness Olympia, Fitness, 1st place
- Oksana Grishina 2007
- 2012 Olympia. Fitness. 2nd place
- 2012 Arnold Classic Europe 1st place
- 2013 IFBB Europa Phoenix Pro 1st place
- 2013 IFBB Arnold Classic. Stage image "Joker"
- 2014 Arnold Classic 1st place
- Arnold Classic 2015 1st place
- Photographer: Boris Ivanov - husband
- Photographer: Boris Ivanov - husband
- Own line of clothing and accessories (OG)
- Own line of clothing and accessories (OG)
- 2016 Olympia. Fitness. 1 place
Example training[edit | edit code]
The athlete spends most of her time training. Six times a week is the minimum. Of these, four are power. Every morning workout begins with cardio, today it is most often jogging along the ocean. After the third meal, he trains with weights. Strength training is divided into days. First day
- chest, biceps.
Day two
: shoulders, triceps.
The third day
is legs. In the evening, be sure to do cardio (35-45 minutes on an exercise bike or walking on a treadmill), then stretching and specialized strength exercises for a free program. On days when there is no strength training, Oksana works only in “freedom” mode. In the gymnastics room he practices strength and acrobatic elements in conjunction with plasticity, rhythm, music and image.
Chest/Biceps/Abs
- Cardio: 30-40 minutes in the morning
- Incline bench press: 4 sets of 12-15 reps
- Dumbbell lateral press: 4 sets of 12-15 reps
- Dumbbell flyes: 3 sets of 12-15 reps
- Barbell curls: 3 sets of 12-15 reps
- Lifting dumbbells for biceps: 3 sets of 12-15 reps
- Crunches: 3 sets of 15 times
- Cardio: 25-30 minutes in the evening
Sports nutrition[edit | edit code]
- IntraPro
- Spirodex
- SizeOn Pre-Contest
- Plasmajet
- MyoFusion
- BCAAs
- Anavite (Multivitamin complex)
Diet[edit | edit code]
Oksana's sample menu during the competition season
Snack 1
- 4 egg whites
Snack 2
- 2 scoops MyoFusion protein with water
Snack 3
- 200 g chicken, turkey or tuna
- 120 g white potatoes
- 1 serving lettuce, asparagus, or green beans
Snack 4
- 200 g white fish
- 1 serving of salad
Snack 5
- 1 ½ spoons IntraPro protein
- 4 egg whites
How did the girl get into bodybuilding?
Since the beginning of the second millennium, fitness clubs began to open one after another in Kaliningrad, where the girl lived. Oksana Grishina began working as a coach in one of them. Bodybuilding was also gaining popularity, and the trainers teaching there noticed a predisposition for this sport in Oksana. They suggested that she try to work in this direction, and the girl happily agreed.
Not many people know that bodybuilding is divided into several categories: fitness, bikini, figure and physics. Oksana Grishina began working on the first one. The girl chose the fitness category because it is considered the most spectacular. In addition to femininity, correct proportions, beautiful muscles, women must have acrobatic and choreographic skills. The latter were ideally owned by Grishina.
“My parents helped me build my character”
Oksana Grishina has repeatedly emphasized that it was the atmosphere in the family that helped her develop the qualities necessary for victory.
According to the girl, her parents were cheerful and positive people. It was they who taught her to look at difficulties as something surmountable and never give up. The family constantly moved, so Oskana Grishina from a very early age was used to being on the move and going through life with a smile. This family lifestyle prepared the future champion for the life she lives at the moment. According to her, she does not regret anything, because since childhood she has been able to combine different things and is not afraid of changing her place of residence.
Oksana Grishina: Olympia is achievable
The athlete received her IFBB professional card in 2007 and realized that she could achieve great heights. As she admitted in one of her interviews, giving up is not her style; you should always move forward diligently even after a series of failures. In the same 2007, Oksana took part in the prestigious Olympia competition for the first time and took an honorable seventh place. Grishina came to test her strength at this competition again in 2010 and was awarded fifth place. She received it while participating in 2011.
In 2012 and 2013, Oksana Grishina was already on the second step of the podium. There was only one step left to victory. And she was able to rise to the very top the very next year, becoming the first Russian participant to win the fitness category at the fiftieth Olympia. She was able to take first place again in 2015, proving her advantage. In 2014 and 2015, Oksana became a champion in the equally prestigious Arnold Classic competition.
Total information
» Bikini fitness competitions, training, nutrition » Personal life: family, husband » Competition weight: 53-54 kg. » Weight in the off-season: 56 kg. » Girl’s height: 163 cm. » Bikini fitness category by height: up to 163 cm. » Year of birth: 1978 (at the time of writing, Oksana’s age is 40 years). » Titles: from Master of Sports of Russia in rhythmic gymnastics (1993) and Master of Sports in bodybuilding (2004), to repeated first place in the Arnold Classic and IFBB Olympia (2013 - 2022).
Oksana Grishina: training
The athlete's body remains in shape even during the off-season. The girl does not allow herself to relax and rest. She says that it is easier to stay in shape than to work incredibly hard later in order to get closer to your norm. The athlete's height is 1.63 meters and her weight is 54 kilograms, and she rarely goes beyond the limits. The photo of Oksana Grishina provided in this article confirms this. How does a bodybuilding champion train? Oksana spares no time in training; she devotes most of her life to it, practicing at least six times a week, four of which are strength training. Grishina starts her morning with cardio, and most often this is jogging along the ocean coast. Towards the evening, after the third meal, the girl lifts weights.
Grishin breaks down strength exercises by day. On the first day he works on the biceps and chest, on the second day on the biceps and shoulders, and on the third day he devotes himself to the legs. In the evening, be sure to include cardio training. Most often this is exercise on an exercise bike or walking on a treadmill. In the future, Oksana plans to do strength training to prepare for the free program and stretching. On easy days, when there are no strength training sessions, Oksana Grishina works on developing her image and new acrobatic elements of her performance. She works with music on plasticity and choreography.
Training and nutrition
Unlike other trainers, Oksana does not give recommendations on her pages on social networks. She believes that the training program and nutrition plan should be calculated based on the individual data of each athlete.
For herself, the athlete has long determined the optimal diet and the amount of strength training and cardio, which she strictly adheres to. It is recognized that aerobic exercise takes a large amount of energy and therefore it is necessary to increase the amount of high-calorie food.
In her few interviews, Grishina constantly says that success is always perseverance, work and willingness to sacrifice. Despite leaving big sport, Oksana is full of ideas and plans, which she and her will to win will definitely bring to fruition!
Personal life
Oksana's husband, Boris Ivanov, and his wife permanently reside in the USA, California. The girl admits that at first it was not easy for her to find a job, but now everything is just great. She is a successful model, trainer and fitness consultant. Grishina Oksana is also interested in music, surfing and acting. She says that without these hobbies it would be difficult for her to create her unforgettable and vivid images, without which it is simply impossible to win.
The girl is sure that in order to achieve her goals, she must constantly work on herself, and on lazy days, force herself to work. After all, only with developed discipline will it be possible to achieve incredible heights.
Life of a champion: not a day without sports
Now Oksana Grishina is focused on her sports career, conducting three workouts a day, two of which are so-called cardio. The athlete’s main workout occurs in the middle of the day. Even on a day off, Oksana conducts 2 training sessions. In addition, she trains clients online, checks their progress daily, makes adjustments and adjusts the program.
Despite her busy schedule, the athlete tries to communicate with fans, sending them autographs and answering questions. Oksana is an active blogger who spends quite a lot of time working with sponsorship companies. Photos of Oksana Grishina regularly appear on her pages on social media. The main organizational work falls on the shoulders of the manager, allowing the girl to pay more attention to sports rather than PR.
