1. Biography
• Name: Sasha Anna Brown
• Age: 31
• Height: 5’ 6’
• Weight (Contest): 123 lbs.
• Weight (Off-Season): 135 lbs.
• Hometown: Originally from Novograd-Volinsky (small town in West Ukraine). I moved to Los Angeles, CA in 2005.
• Gym: Studio City Fitness Gym, LA
• Profession: Personal Trainer / Fitness Model / Sports Nutritionist
• Education:
- 2007 ISSA Personal Trainer Certificate
- ISSA Specialist in Performance Nutrition
- 2004 Ukrainian Regional Institute of Management
- Management of Organizations
- 2003 East Ukrainian National University
- Computerized Systems Diploma
- 2002 Ukrainian Industrial Academy
- Massage Therapy Diploma
- 1997 Ukraine High School Diploma
2. What got you started in bodybuilding/fitness?
My friend took me to a small gym for the first time in my life when I was 18 years old and I had no idea what I could do there. We just had couple old dumbbells, squat rack with Olympic barbell, and one bench. So I was just watching what guys where doing and trying to do the same. My workout routine was: running on the stadium as a warm-up and squats with a barbell and chest press with dumbbells. It’s how I got my legs…LOL!
3. What keeps you motivated to train?
I love to feel strong!! My clients keep me motivated. I have to be in shape so I can set an example for them.
4. What workout plan has worked best for you?
I do cardio every day before breakfast (35 - 50 min. depending if on or off season). I weight train after lunch and do one more cardio after dinner (35 - 50 min).
5. What is your philosophy about weight training?
I do a weight train 4 - 5 days a week, doing 3 - 4 sets with 15/12/10/8 reps (adding more weight to each set).
My training program is changing all the time. Here is an example:
Back & Calves
• Pull-ups: 12/12/12
• Pulldowns: 15/12/10/8
• One-arm Dumbbell Row: 15/12/10/8
• Barbell Row: 15/12/10/8
• Cable Pushdown: 15/15/15/15
• Reverse Flies: 15/15/15/15
• Toe Raises with Leg Sled: 15/12/10/8
• Nautilus Seated Calf: 15/12/10/8
6. Do you prefer HIIT or steady state cardio?
I do both…but I think it’s better to do HIIT short cardio than “lazy” steady cardio.
7. What are your top 5 favorite exercises?
• Squats
• Dips
• Lunges
• Cable Overhead Tricep Extensions
• Russian Twist (ABS)
8. What is your philosophy about nutrition?
I eat 6 - 7 meals a day (small portions every 2 - 2.5 hours). I have carbs for breakfast and lunch but no carbs at night.
Meal 1: 4 - 5 egg whites + 1/2 cup oats
Meal 2: Protein shake + apple
Meal 3: 4 oz chicken breast + vegetable or salad + 4 oz yam
Meal 4: Protein shake + 15 almonds or PB
Meal 5: 4 oz chicken breast + vegetable
Meal 6: 5 oz white fish + salad + 15 almonds
Meal 7: 4 - 5 egg whites + flax seeds
I like simple food. Grilled chicken breast or fish with vegetables are my favorite meals.
9. What is your favorite cheat food?
I love PB and all nuts!!! I like all fruits as well. I don’t like fast food, so I am not really into pizza, hamburgers, etc.
10. What is your favorite health food?
I like tuna steak, beef steak, apples with PB, rice cakes with protein powder and PB, baked yams, protein shake with a frozen baked yam and egg white muffins (all recipes on my website).
11. What supplements have given you the greatest gains?
I love MRM supplements.
• Whey protein (vanilla + flax is my favorite)
• Multi-V
• Smart Blend (Omega + CLAs)
• L-Carnitine (love it…it helps me to do my evening cardio).
• BCCAs
• Glutamine
12. What does your pre and post workout nutrition consist of?
Before my weight training, I eat 4 oz yam + 4 oz chicken breast or fish. After my workout, I take a protein shake (MRM Whey, no sugar).
13. Which tools have helped you most with your nutrition and training?
Online support. I have my online profiles on various Russian and American fitness websites and forums. I also like fitness magazines: Oxygen, HERS, Ironman magazine.
14. Have online resources (social networks) helped you in your training?
Yes…people share their training tips and healthy recipes.
15. Where is the first place you turn to when looking for training / fitness / nutrition advice?
My coach, Kim Oddo.
16. Who are your favorite fitness/bodybuilder competitors or role models?
Monica Brant!!! She is the first fitness girl I saw 10 years ago on cover of a fitness magazine in Ukraine. Since then, she has been my idol! I also like Erin Stern’s physique.
17. What obstacles have you had to overcome?
All my life, everybody was telling me that I was not strong enough, not pretty enough and not good enough! One day, a close friend helped me to overcome this “not good enough” image. She said, “You have to do it. You have got to prove it to yourself.”
For first time in my life, I felt like someone believed in me. It gave me the strength to believe in myself. I was working my butt off at the gym every day, twice and sometimes three times a day! One of the biggest challenges was getting my family, friends and co-workers to understand why I chose not to eat birthday cake and pizza at social events. Instead of going out and staying awake until the next day, I would rather go to sleep earlier so I can get up at 4.30 AM and do my cardio. My friends and co-workers called me crazy!
For me, it is not just a diet and workouts, it is my lifestyle and I love it! Being on that stage and holding my 1st place trophy gave me so much power. If you really want something, go for it! Set that goal, make your plan and go for it. Believe in yourself and you will succeed.
18. What was the biggest mistake you made when you first started training?
I was doing too much cardio (1-2 hours a day) and not paying much attention to my nutrition. I never had a workout plan, so I was just doing exercises that I saw other people doing.
19. What tips would you give to a beginner?
If I worked with nutritionist and personal trainer at the beginning, I would have seen better and faster results. So I would recommend to a beginner to find good trainer who can help with their training program and nutrition.
20. What are your future fitness goals?
This year, I did four competitions so far, two of which were National Level (Team Universe – 4th place and USA’s - 9th place). I got a lot of experience from competing on this level. Now I am just working as a fitness model at fitness and health expos. As a personal trainer and nutritionist, I want to continue helping others live a healthy lifestyle through their training and nutrition.
21. Where can we find you on MuscleDog.com?
My profile is SashaBrown. Make sure to check out my stats, photos and more!
