Kady Pärnaku came to bikini fitness in the autumn of 2018, when coach Janika Aavamägi introduced Kady to the more serious side of gym training. It quickly grew into a journey on stage where a strong body, precise work and a feminine presentation come together.
Kady Pärnaku and the road to bikini fitness
Name: Kady Pärnaku
Age: 31 years old
Height: 168 cm
Weight: 60 kg on average — below that in competition shape and above it in the off-season.
It was coach Janika Aavamägi who brought Kady into the world of fitness and bodybuilding. The original wish was simple: to start training in the gym more seriously and more effectively. Within a few months, Kady had watched the women of Team BlueDiamond prepare for the autumn season from the sidelines and realized that bikini fitness could be just the right sport.
What appealed to Kady about it? The beauty and the contrasts of the sport. Bikini fitness is strong, feminine, delicate and graceful all at once. It is not only about showing off your shape, but also about stage presence, confidence and the ability to bring out your best side.
No sooner said than done. In the spring of 2019, Kady stepped on stage for the first time. Today Kady says calmly that it was the only right decision. Kady loves this lifestyle and enjoys being on stage.
Kady Pärnaku’s achievements and sporting background
So far Kady has competed in bikini fitness for one season. Kady believes the biggest achievements are still ahead, but the first competitions have already left a strong mark. Kady singles out second place at the Estonian Cup and second place at the Sweden Grand Prix, which brought especially powerful emotions.
Another important experience came at the European Championships in bodybuilding and fitness in the Spanish resort town of Santa Susanna. Competitions like this give you far more than a place in the results. They teach you to handle pressure, to be present on stage and to understand how much work actually goes into a single competition shape.
For Kady, sport did not begin in the gym. Kady is naturally active and an outdoorsy person. Childhood brought running events, ball games, athletics and folk dance. As an adult, Kady has done boxing training, running workouts, indoor cycling and group classes.
Training, nutrition and recovery
Kady’s motivation comes from progress. Kady likes to see small goals being met. At the same time, there has to be excitement and challenge in what Kady does, because standing still in a comfort zone is not Kady’s style.
To unwind, Kady often picks activities that take the mind away from work and stress: sport, painting, travelling and adventuring on forest trails. Kady also never says no to a long sleep, a good massage or a proper Finnish or smoke sauna.
Everyday food comes mainly from the home kitchen. Kady cooks from raw ingredients and prefers quality over quantity at the store. The menu includes eggs, meat and poultry, fish and seafood, fruit and vegetables, oat flakes, rice, buckwheat, quinoa, pasta, bread, seeds and nuts.
Animal-based dairy products are off the table. In their place, Kady uses rice, oat, almond and coconut products. What matters is getting the necessary macronutrients from food to support health, workouts and progress. While preparing for competitions, Kady tracks calorie intake quite precisely, but off-season not as strictly.
When it comes to favorite foods, Kady doesn’t need to think long. Did someone say ice cream? Because of a milk protein allergy, Kady eats rice ice cream instead of classic cream ice cream, especially with crisp homemade waffles and raspberries picked from the garden. Kady also appreciates everything that comes from grandparents’ kitchens and pantries, as well as Mediterranean cuisine with its selection of fish and seafood.
Kady Pärnaku’s training program and tips
Kady does gym workouts year-round, four or five times a week. The exact volume depends on the training cycle and intensity. Each week, Kady trains all the necessary muscle groups at least once.
The training program is adjusted according to progress. At the moment it is split like this:
- Back;
- Chest, shoulders;
- Legs, glutes;
- Back, shoulders, arms;
- Legs, glutes.
Since Kady is quite active day to day, the amount of additional cardio training depends on the individual competition schedule. Every now and then, Kady goes back to an old favorite for fun: a boxing workout. Kady has also learned to appreciate the charms of yoga.
Kady takes supplements based on need. Besides vitamins and minerals, Kady takes Omega-3 and amino acids. In the morning, Kady sometimes stirs protein into porridge, and during harder training periods drinks a pre-workout stimulant as extra support.
When it comes to role models, Kady says honestly that there is no attempt to look like anyone else. What Kady does value is athletes’ character, willpower and sincerity. In Kady’s view, fitness is about focusing on your own development, because everyone has their own body, journey and story.
If your goal is better shape, it’s worth first figuring out what that actually means. For some people it’s a changed reflection in the mirror, for others a faster time on the running track, a farther javelin throw or a new bench press record. A simple truth: good sleep, a positive self-image, quality nutrition and movement support almost any goal.
FAQ: Kady Pärnaku and bikini fitness
When did Kady Pärnaku first step on stage?
Kady first stepped on stage in the spring of 2019. It was a decision that confirmed bikini fitness is a good fit, both as a sport and as a lifestyle.
How many times a week does Kady train?
Usually Kady does gym workouts four or five times a week. The volume depends on the training cycle, intensity and competition schedule.
What is Kady’s main advice for getting in better shape?
First, work out for yourself what better shape means. Only then can you choose the training, nutrition and recovery that truly support your goal.
Follow my projects and activities
on Instagram: kadyparnaku
Author:Turg.Fitness.ee
Come and work out! ArtGym
