Oksana Grishina

Professional Fitness Competitor

Oksana Grishina is a natural-born athlete. She became a high-level gymnast at the age of 10, pursuing a career in the sport.

However, her passion for fitness grew while she studied Physical Training and Sports at university – where she was encouraged to begin weight lifting.

Since then, she’s earned 3 Ms. Olympia trophies and become one of the most recognizable figures in the fitness industry. But it wasn’t always easy for Oksana – her family moved a lot during her childhood.

This is her story:

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“I am motivated by my results, when I see changes in my body.”

Athlete Statistics

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“It’s in my blood to compete, that’s who I am. I want to be remembered by what I’ve accomplished”

Accomplishments

• 1993 “Master of Sports of Russa” – Rhythmic Gymnastics
• 2004 “Master of Sports of Russia” – Bodybuilding
• 2004 “Master of Sports of Russia of International Class” – Bodybuilding
• 2004-6 Russian Championship – Overall Fitness Champion
• 2005-6 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 Ms. Olympia Fitness, 1st
• 2015 Arnold Sports Festival – 1st
• 2015 IFBB Arnold Class Europe – 1st
• 2015 IFBB Ms. Olympia Fitness – 1st
• 2016 IFBB Ms. Olympia Fitness – 1st

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” Ever since I was a little girl in gymnastics I moved from one sport to another to where I am today on the Pro IFBB stage”

Biography

Early Life – Move to Latvia

Born in Kaliningrad, Russia, Oksana grew up as a very athletic child. But she had a difficult early life – her family moved a lot, due to her father being in the military.

When her family moved to Latvia, Oksana began practising rhythmic gymnastics at 7-years-old. She quickly made progress, and A few months later, placed 3rd in her first gymnastics competition.

Gymnastics

Oksana became very skilled in rhythmic gymnastics. By the age of 10, in 1988, she’d fallen in-love with the sport.

However, at this point, her family faced a dilemma – her father was told to return to Russia in the military, but there were no gymnastics classes in the city.

Oksana’s gymnastics coach offered to take care of Oksana in Latvia, but her parents didn’t want to leave her. In the end, Oksana’s father switched military posts, so Oksana could continue practising gymnastics.

“This was a huge sacrifice for my family, because the government would not provide housing for us.  I was able to pursue my gymnastics in Kaliningrad, but we changed apartments often and I moved from school to school.” 

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University

Over the next 12 years, Oksana dedicated her life to gymnastics – spending countless hours travelling between school and sport classes.

After graduating from high school, she enrolled at Kaliningrad University at the age of 22, in 2000  – to study Physical Training and Sports in a specialist degree.

Oksana spent the next 3 years becoming increasingly interested by fitness – but she soon realized there were no gyms in Kaliningrad.

Start of Fitness Journey

In her last year of university, a gym opened in Kaliningrad – Oksana’s friend encouraged her to apply for a job there.

Oksana took the advice, and started working as a fitness and aerobics instructor at the gym. During her time at the gym, her passion for fitness grew – after encouragement from other trainers, she began lifting weights.

At the age of 24, in 2002, Oksana had embarked on her fitness journey.

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First Competition

2 years after beginning training in the gym, Oksana had made serious progress on her physique. After further encouragement from trainers at her gym, she entered her first competition – the 2004 Russian Championship.

Her hard work paid off – impressively, she walked away with the trophy after being placed 1st. But that wasn’t all.

Oksana was also awarded with the overall title. At this point, she realized that she had a future as a fitness competitor – she set her sights on earning her Pro Card.

Pro Card

Over the next 10 years, Oksana entered a further 26 shows – placing in the top 3 in 15 contests and earning her Pro Cad in the process (in 2007).

She became a well-known figure in the fitness industry, after taking home 2 silver medals in the prestigious IFBB Ms. Olympia shows.

However, her biggest success was yet to come.

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Ms. Olympia

Oksana spent 2014 preparing for the Ms. Olympia through intense preparation. She was determined to earn a gold medal, after placing 2nd twice (in 2013 & 2014).

The former gymnast stepped on stage at the 2014 Ms. Olympia, performing a Michael Jackson inspired routine. The judges were clearly impressed – Oksana placed first, taking home her first Ms. Olympia title.

But she wasn’t finished yet.

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Making History

Oksana won every competition that she entered in 2015 and 2016, taking home 3 Arnold Classic titles. But she set a new career record after winning the Ms. Olympia 2 more times.

Oksana had made history, becoming one of the very few athletes that had earned 3 Ms. Olympia trophies – she’d successfully become a fitness icon.

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“I work out six days a week, while alternating gym and performance workouts through the week.”

Training

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).

Here’s Oksana’s workout routine:

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

• Rest

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)

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“People often ask me how I can eat 5-6 times a day. Honestly, I eat even more than 6 times a day, sometimes by splitting meals over 1-2 hours”

Nutrition

Oksana always aims to eat 5-6 meals per day, to keep her metabolism fired up – even eating more meals if she feels her body needs it.

This is her advice: “Keep your meals to small portions of healthy food, eat often so you’re satisfied, but never full or hungry. Train you stomach, as well as your body. Keep your meals smaller and keep consistent and your body will work more efficiently.”

Diet Plan:

• 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

Supplements Stack:

• L-Carnitine
• Fat Burners
• Fish Oil
• BCAA
• Whey Protein
• Multi-vitamins

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 “Make a goal. Be brave and strong in pursuit of your goal.
Be a fighter for what you want and never give up”

Idols and Influences

Oksana names her family and friends as her main influences – they’ve always pushed her to succeed, and supported her ambitions.

But she states that her childhood spent competing in gymnastics is what’s given her the determination to succeed.

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“Helping people to reach their goals, in fitness or in life, is what makes me most proud”

What we can learn from Oksana Grishina

Oksana has shown strong determination throughout her life. She was willing to stay in Latvia with her gymnastics coach, to pursue her ambition of becoming a professional gymnast.

She’s been disciplined throughout her life, working hard to realize her dream – you should learn from her work ethic and determination to succeed.