Exercise Tips!


Hopefully you have now already started a daily exercise routine. If not then now is the time to start!

Remember, you should do something everyday. Pick whichever exercise best fits your body type, also try and pick an exercise that you enjoy doing. Then just do it! The best thing is that your exercise time is just for you, it’s your time. Remember too that exercise is really for your soul, not just your body.

Here are some examples that you can follow:

  • Walk or jog 1 mile everyday
  • When you get more advanced you can try walking or jogging 3 miles a day, and every 5 minutes do 10 squats and 10 walking lunges, then continue walking or jogging
  • Go to the pool, you can use a water belt and walk for 20 minutes in the water, or you can swim 10 to 15 laps
  • Take a yoga class
  • Go to the gym and join a group class
  • Go to one of the group classes at the community center

If you don’t like the look of any of these, then just do some stretching. Open your joints, starting at the neck and work your way down. Begin by moving your neck side to side; then swing your arms in a circle 6 to 8 times each arm; then circle your hips; then swing your legs front to back and side to side; then circle your ankles. When you’ve done this warmup you will already feel better! Then sit down on a low sofa and stand up using just your legs (don’t touch your hands anywhere), then sit back down – repeat this 20 times. If doing this on the sofa is too easy then don’t use the sofa, just squat down using your bodyweight.

Whatever you choose, it’s important to keep moving!!

Try to go out of your comfort zone. Break your habits, push yourself a little, you will find you can do whatever you want!

You will notice a change right after the very first day – your outlook, mood, energy and your ability to focus will improve. Then take it just one day at a time! And don’t forget that you are doing this just for YOU, your soul!

I’m going to start posting some exercise videos on my website this week. Check them out and feel free to ask me any time if you’re not sure about something, or have any questions.

Energize Molokai, let’s get started!

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competition history

Ayda competes regularly in fitness competitions and is currently preparing for the 2023 North American championships.

NPC North American Championships, 2022
NPC North American Championships, 2022
NPC North American Championships, 2022
CPA Toronto, 2021

You’ve probably heard so many people say “I love what I do”, BUT in my case I can truly say it from my heart. I’ve competed in sports all my life, but it wasn’t so long ago that I really understood that actually I can only ever compete with myself.

“You are perfect, until compare yourself with someone else”

I started contest prep in 2011, and since then I didn’t stop competing. In some competitions I got first place, in some it went not so well, but every competition that I prepared for taught me something more about myself and helped me take the correct direction, which I believe has shaped my work and my life in such a positive way.

When I competed in my first bikini competition I had just moved from my home country Turkey to Canada, and was getting used to the Canadian lifestyle — and, of course, the language too, which was the hardest part for me. I always wanted to do a fitness or bikini competition, but when I was still in Turkey the work and cultural differences made it so hard to do.

So I was in Vancouver BC, working at Steve Nash Fitness Club, and one of my co-workers, who was a competitor herself, asked me “why you are not competing?” I started asking myself and questioning if I could do it? I’d never done anything like it before… Maybe you’re asking yourself the same questions right now! Of course I told myself “absolutely, I can’’. And my competition journey began!

Each show that I competed in gave me more knowledge about my body, and how I can improve. Of course, it’s not easy to correctly identify what’s missing with training and nutrition, and this learning process and all of the experiences pushed me to learn more… I’ve been a personal trainer since 1993, but I wanted more and began my nutrition studies. I finished my Comprehensive Nutrition and Sports Nutrition degrees.

And yes, I am still competing! You can see a list of all of the competitions that I’ve competed in further down this page. And right now, AGAIN, I am getting ready for my next show…!

I’ll warn you right now, it wasn’t easy at all. The easiest part was the training, which was already part of my daily life. But posing, dieting, supplementation, getting a bikini, finding a trainer… This was much tougher, not the mention the cost for the registration, jewelry, tanning, hair and make-up, they cost a lot too. 

But I wouldn’t let anything stop me, and right after my first show — WBFF in May, 2011 — I immediately started looking for the next show to compete in. I was hooked!

I am so happy to be able to help other competitors who are willing to work and improve their mind and health at the same time. My goal is to create healthy and happy bikini competitors, who want to challenge themselves and put in the work that needs to be done to reach their goals. There is really no easy way to get there… But there is a smart way.

I look forward to working together and sharing my knowledge with YOU to get you in the best shape of your LIFE!!!!! 



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