the tender age of 21, Only Approved Supplements athlete Mille Callesen Holm has already been training for 6 years and stepped foot on the competitive stage multiple times.
In 2017, Mille won the first place title in the Bikini Fitness division at the DBFF Danish National Championship. Her aspirations as a competitive athlete have only been taken to higher levels ever since then, and there is seemingly no slowing down for her process of making improvements.
As said, Mille is 21 years old and lives with her boyfriend in Holbæk near Copenhagen, Denmark.
She trains at Go2Fitness in her hometown of Holbæk, and says she does so because it's close to her house and also a very nice gym: something she values a lot as she's not a fan of rusty, dusty, hardcore gyms. Mille also explains that she likes to train around regular people as she doesn't view herself as anything out of the ordinary even though she's trains as a competitive athlete. She likes to smile, wave and talk to whomever she meets at the gym."
How did you get in to working out and how long have you been doing it for?
"Ever since I was a kid, I've always been an active girl, but I was never really good at any sport - pretty mediocre, really. As a teen, I was fascinated by bodybuilding and how the body could actually look."
"In sixth grade of elementary school, I signed up for a fitness class as sort of an after-school program, where we would go to the gym a couple times every week. I fell for it right away, especially the strength training part as opposed to the majority of the other girls I went with. They liked the cardiovascular training a lot more."
"One year later, I quit playing handball and signed up for a membership at a local gym. By this point, I was working out 4-5 times a week. Once I was finished with elementary school, I had gotten really into working out and my training schedule was really well-structured. I watched a lot of YouTube fitness videos for motivation and used a pretty typical 3-day training split."
"At 17 years old, I started focusing a lot more on making sure my diet was also in check, and started working with my first coach approximately one year later."
"By now, I've been working out for around six years."
What's your fondest memory from competing, training etc.?
"My fondest memory I have from physique competition is by far when I won my first show ever. The feeling of hearing your name being called out for first place after weeks and weeks of back-breaking hard work is just priceless."
"It's nothing putting it into words so I'll just leave it at that."
Which muscle group is your favourite one to train and why?
"Shoulders and glutes. I can't pick one over the other for a favourite. These two I like to train in particular because I feel they're the absolute most important ones for a Bikini Fitness competitor like myself."
"I'm actively working on building more mass on my shoulders to better the X-frame of physique."
Which muscle group is your least favourite one to train and why?
"It's not because I don't like train it or have it as my 'least favourite muscle group to train', but I'd say I have the hardest time training my back."
"It's difficult for me to get that perfect mind to muscle connection with it, but it's definitely something that I'm working actively to improve on."
What's your current training program looking like, and can you name a few of your favourite exercises/techniques?
"Currently, I'm using a 6-day training split where the main focus point lies on my shoulders."
"The actual program looks like this:
- Monday: Chest and shoulders
- Tuesday: Back, biceps and rear delts
- Wednesday: Legs
- Thursday: Shoulders and triceps
- Friday: Back
- Saturday: Legs
- Sunday: off."
"My favourite exercise is by far the stiff-legged deadlift. If my focus lies on my hamstrings, I make sure to drive my hips back during the eccentric part of the movement and keep the weight on my heels. I try not to take the tension of the muscles at any point here because I feel it compromises the efficacy of the exercise."
"If I focus more on my glutes in the same exercise, I'll have just a slight rounding in my back and make sure to go all the way up, lock the movement out and squeeze the glute muscles hard before descending back down again."
What kind of music do you like to listen to while working out?
"It's very different from day to day/workout to workout."
"I listen to everything from rock to remixes of pop songs and so on. The most important thing is the beat. It has to be something that's really up-tempo to get me fired up for the workout I'm doing."
What's your favourite foods and how do you make your food tasty?
"I eat according to season in regard to my fruits and vegetables. In terms of cooking, the only things that I really focus on switching up are protein and vegetables. I go back and forth with how I cook and prepare them so I don't get sick of eating the same things."
"Carbohydrate and fat sources are also something that I'll switch up from time to time if I can find ones that have similar macronutrient profiles, otherwise I'll adjust whatever is needed for me to be able to eat them if I want to."
"If we're talking diet foods, I just like carbs, really: oatmeal and fruits in particular. For cheat meals, I love sushi, but sometimes I'll prefer something as simple as oatmeal with protein powder and berries. It's delicious. I like to use the coconut flavoured 100% Whey Protein Professional by Scitec Nutrition."
What's your worst habit?
"I'm very perfectionistic and hate to feel that I don't live up to the expectations of both other people and myself."
"Another thing is that I don't usually get angry, but rather feel sad. I'm actually a bit of a crybaby; especially in times of dieting (my poor boyfriend - I love you!). A lot of people experience themselves having a very bad temper when dieting, but I just feel like it's easier for me to get affected by something emotionally, and it doesn't really take that much to make me sad."
If you could go back and start your fitness journey over, would you do anything differently and if yes, what would you do?
"This is going to sound super cliché but really, even if I had the chance to do so, I wouldn't. I've made a mistake or two, and I've learned from all of them. Believe me."
"I feel like it's the entirety of the journey and all of the experiences that have made me who I am, and I'm proud of that. I think it's fair to say that I'm kind, real and hard working, and I think I've also achieved a lot for someone as young as me."
Finish this sentence: before this year ends, I ...
"Before this year ends, I promise that I will keep on staying true to my beloved sponsor Only Approved Supplements, and I'd like to help more with working at expos".
".. and of course you'll see a much better Mille physique-wise by the end of 2019 as well."
Can you name some of your favourite supplements?
"I have a bunch. CortiSolve by MPA Supplements is one that I absolutely love - great for managing stress and making sure your cortisol gets back to optimum levels post-workout."
"Melatonin by Scitec Nutrition is also one that I like a lot. It helps me get a deep and restful night's sleep, which is very important to me."
"I also like the vitality ones by Life Extension, such as the Omega-3 and Two-Per-Day Capsules. They're just pure essentials for good health - something that I value a lot personally. I can't forget about my beloved protein powder either.; the 100% Whey Protein Professional by Scitec Nutrition."