Crystal Hayes

Crystal grew up living in different states with different family members since her mom passed when she was 7. Her life was hardly consistently stable. She is on her own since she turned 17 and never had a real role model to look up to follow. She went through a lot of ups and downs in her young adult life, was married at 20 and divorced at 24. She wasn't always in the fitness industry, she starte working in the night life when she moved to Orange County. Drinking and partying, out late nights was the norm but was draining her. She got into the fitness industry in 2015 but soon broke, as soon as it healed she began her first wellness prep. She learned portuguese speaking to people in WhatsApp and listening to music and translating the lyrics to learn how to pronounce the words correctly. She worked 3 jobs during her first prep to make money to go to Brazil compete and pay for everything. Crystal took 2nd and 3rd place and was the only and first American to go to Brazil and compete in teh division. Later she became a personal trainer in the hopes to help people achieve their goals.

Q. WHEN AND WHY DID YOU START WORKING OUT?

I started really take working out seriously after I saw my first wellness competition in Brasil at the Arnold Classic in 2015, that's when I knew I wanted to compete.

Q. HOW DID YOU GET INTO THE FITNESS INDUSTRY?

I was tired of the night life and partying, so I started to go to the gym with my cousin as a new outlet and I felt so much better as a whole, especially after seeing the results. I realized it was adding to my life, not draining it.

Q. WHAT ARE YOUR FAVORITE EXERCISES?

Now that I'm hitting new maxs, I have to say squats, lateral raises and heavy leg extensions. Anything that gives me a crazy pump actually.

Q. WHAT IS YOUR FAVORITE BODY PART?

Quads.

Q. WHO IS YOUR INSPIRATION IN THIS SPORT?

Roberta Zuñiga is on the list because she was the first wellness athlete that I discovered. Francielle Mattos is perfection to me,. Vivi Winkler, Angela Borges and Getta Beqa.

Q. WHAT MADE YOU WANT TO BE A PART OF DRAGON PHARMA TEAM?

I had try them before. I never wanna put my name on products I don't like and believe. Once I tried the pre workouts I was hooked. The quality is top level, and the way they treat their athletes are incredible. They treat us like family, they really care about the athletes and everyone that works for Dragon from the ones in the office to the ones on stage.

Q. WHAT GOAL ARE YOU WORKING TOWARDS?

My pro card in wellness division. I've been waiting for 4 years for this division to hit the States. It's been my dream. Also developing my YouTube channel, workin on a bikini line, and a sunless taining line.

Q. WHAT IS YOUR FAVORITE CHEAT MEAL?

Donuts! I literally sweat thingking about them on prep! A loaded breakfast with pancakes, pizza with everything, load it up! And italian food, need that chessy pasta.

Q. WHAT ARE YOUR HOBBIES OUTSIDE OF THE FITNESS/BODYBUILDING INDUSTRY?

I'm a big introvert so I stay home a lot, I have been going to self development seminars thru the years that I enjoy, but I also love to travel, cook (when I'm no preppung), going to comedy shows, studying and perfecting languages.

Q. WHAT ADVICE WOULD YOU GIVE TO PEOPLE WHO WANT TO START A FITNESS/BODYBUILDING JOURNEY?

I always say to take pictures! I would always do yo-yo diets, crash diets and workout for a couple weeks and give up after not seeing the results I wanted. If you stay consistent and take pics, even the smallest change will make a world of difference when you see it and I guarantee you'll want to keep pushing.

MONDAY	Legs and glutes
TUESDAY	Shoulders, back, chest, abs + 30 min cardio post
WEDNESDAY	Glutes, hamstrings and abs
THURSDAY	Shoulders, back, arms + 30 min cardio post
FRIDAY	Legs and glutes
SATURDAY	Fasted cardio in AM
SUNDAY	Shoulders, chest, back, abs + 30 min cardio post

OFF-SEASON DIET SAMPLE

MEAL 1	50g oats, 50g fruit, 200ml egg whites
MEAL 2	150g basmati rice, 125g chicken or steak, 100g berries
MEAL 3	125g chicken breast, 100g banana
MEAL 4	125g veggies, 75g rice, 125g chicken or beef
MEAL 5	200g lean steak or salmon, 100g avocado, green salad

 

PREP DIET SAMPLE

MEAL 1	300ml egg whites, 30g goat cheese, 250ml green juice
MEAL 2	150 g chicken or steak, 100g rice, 100g berries
MEAL 3	100g chicken or turkey, 100g pineapple
MEAL 4	150g chicken or tilapia, 100g veggies, 75g rice
MEAL 5	150g steak or salmon, 100 g avocado, green salad

 

SUPPLEMENT ROUTINE

MORNING	Black Viper, Fematrope, Flex-8
PRE-WORKOUT	Mr. Veinz and ATP Force on heavy days. Venom and ATP Force on lighter days
INTRA-WORKOUT	Dr. Feaar