The most beautiful girls in sports: choose Miss fitness bikini Rostov

Height Weight: 172 cm, 58 kg.

Marital status: in relationship.

I work personal trainer.

To look like me you need train 3 times a week: 1 – on the upper body, 2 – on the legs and buttocks. Do not be afraid to “pump”, iron and femininity for me are concepts that stand side by side.

How to keep yourself in shape during the cold season? Don’t be lazy and practice regularly. I advise beginners to love daily jogging – it is very disciplined. And a breath of fresh air will put your body and brain in order. Eat seasonal vegetables and fruits and drink plenty of water.

A signature fitness dish: zucchini and chicken breast omelet. You will need: 1 zucchini, 4 squirrels and 2 yolks, boiled chicken breast, seasonings. Grate the zucchini, simmer in a pan, add the breast, yolks and whites, seasoning, stir and cover. You can add mushrooms, cauliflower, broccoli.

Height Weight: 158 cm, 50 kg.

Marital status: Single.

I work optometrist, pole dance coach.

To look like me you need train daily, do pole dancing, swing arms and back, and in the gym – legs. In addition to proper nutrition, I also have sports nutrition in my diet.

How to keep yourself in shape during the cold season? At any time of the year, do not be lazy and go to workout. Find your direction – fitness, gym or bachata. The important thing is to go to workout with pleasure. Say “no” to fast food, sweet, flour, food “garbage”. In no case should you starve; to speed up your metabolism, you need to eat 5-6 times a day. Forget the phrase “don’t eat after 6”. In the evening – only protein food.

A signature fitness dish: protein cake. Boil 800 g of chicken breast and chop finely, add spices to taste. Prepare pancakes in a non-stick frying pan: beat 8 whites, 2 eggs, salt and pepper. For the filling, mix 500-600 g low-fat cottage cheese with parsley, dill, 2 cloves of garlic, salt and pepper. If the curd mass is very thick, add 1% kefir. Grease each finished pancake with the filling, put the breast and lettuce on top – and so on each layer. Wrap the finished cake with cling film and leave in the refrigerator overnight.

Height Weight: 170 cm, 50-59 kg.

Marital status: in a civil marriage.

I work gym instructor.

To look like me you need love the squat “scissors” and the Romanian cravings, eat as clean as possible. And also, to look like me, you have to be happy!

How to keep yourself in shape during the cold season? I will repeat about “clean” food – do not eat sauces, very fatty foods, fast food. Do more strength training, add cardio workouts. There is no “seasonal” advice. You need to keep yourself in shape all year round!

A signature fitness dish: squid stuffed with egg and mushrooms with cheese. Fry the mushrooms in a pan, mix with boiled eggs, chopped with herbs. Stuff the squid carcasses with the mixture, secure them with toothpicks and put in a mold. Sprinkle with grated cheese on top. Put in a mold and bake until tender.

Height Weight: 170 cm, 62 kg.

Marital status: Single.

I work trainer, fitness model.

To look like me you need train at least 3 times a week. Best Exercises: Bridge – works the glutes well, lunges forward and backward, pull-ups, and cardio workouts. I eat 5-6 times a day, with breaks of 2-3 hours. For breakfast I eat oatmeal in water (50-60 g) and 7 egg whites. I can eat fruit or 100 g of cottage cheese. Snack – 150 g of chicken and vegetables. Lunch – 150-200 g of fish and vegetables. The second snack is protein on water. Dinner – after 18.00 – only protein (eggs, chicken or fish) and green vegetables, herbs. I drink a lot of water, coffee and tea without sugar.

How to keep yourself in shape during the cold season? After 18.00 eat only protein foods and green vegetables, drink plenty of water throughout the day.

A signature fitness dish: curd cheesecake. Mix low-fat cottage cheese, sweetener, gelatin with a blender and refrigerate.

Height Weight: 159 cm, 53 kg.

Marital status: in relationship.

I work dentist.

To look like me you need in the morning, run for 45 minutes on an empty stomach, have breakfast an hour after training. This is usually an omelet or chicken breast with vegetables. There are only the right foods: eggs, meat, fish, vegetables, cereals, fruits, milk, nuts. Train 3-4 times a week, rest, and most importantly, be patient. Do not exhaust yourself with diets and do not drink special preparations for weight loss, so you will harm yourself.

How to keep yourself in shape during the cold season? Eat 5-6 times a day in small portions, do not eat sweets, flour, fatty foods, fast food, drink more clean water. Exercise under the supervision of a coach.

A signature fitness dish: panna cotta from cottage cheese. 1 tbsp. l. Pour gelatin into 100 ml of 0,5% milk and heat a little in the microwave. Mix the resulting liquid with 1 tbsp. l. honey, 400 g low-fat cottage cheese with a blender. Put 100 g of cherries or any fruits, berries on the bottom of the mold, pour the resulting mixture. Decorate with coconut or grated chocolate. Refrigerate for 3-4 hours, preferably overnight.

Height Weight: 164 cm, 55 kg.

Marital status: in relationship.

I work real estate agent.

To look like me you need 3-4 times a week for an hour to devote to sports, use only those foods that benefit the body. I advise you to more specifically understand proteins, fats and carbohydrates, but for a beginner, it is enough to exclude fried, fatty, chocolate bars, buns, mayonnaise. Replace white bread with black.

How to keep yourself in shape during the cold season? It is much more pleasant to lie at home in the cold, wrapped in a blanket with hot cocoa in your hands. Of course, such thoughts visit me too, but having a goal in my head, it is not difficult to overcome my desires. Go to a workout, and after it you will feel better, more confident, and be proud of yourself.

A signature fitness dish: chicken breast marinated in soy sauce. To keep it juicy and tender, add slaked soda to it before cooking and let it stand for a while.

Height Weight: 162 cm, 53 kg.

Marital status: Single.

I work fashion designer.

To look like me you need eat 5-6 times a day, before 14.00 – carbohydrates, after – mainly proteins. Exercise in the gym 3-4 times a week, do not drink alcohol or smoke.

How to keep yourself in shape during the cold season? Eat less simple carbohydrates, drink at least 2 liters of water, consume vitamins A, B, omega-3, exclude fried and smoked foods.

A signature fitness dish: chicken fillet cut into thin strips in the airfryer. It is crispy and cooked in just 30 minutes.

Height Weight: 172 cm, weight 60-65 kg

Marital status: Single.

I work fitness trainer.

To look like me you need wake up early, eat on time, step over yourself in order to overcome difficult moments on the way to the goal.

How to keep yourself in shape during the cold season? You should not lean on all sorts of goodies, you need to keep yourself in shape at any time of the year. No one has ever canceled training, even the most terrible cold, but fight with laziness. Include the most necessary and healthy foods in your food, good nutrition is always necessary, especially in winter.

A signature fitness dish: rye cookies. I make them myself from rye flour, grated carrots, sweetener, egg white and cinnamon. Very tasty and healthy!

Height Weight: 160 cm, 49-53 kg.

Marital status: divorced, there are sons 11 and 9 years old.

I work nanny.

To look like me you need don’t be lazy and start today. The key to success is proper nutrition. Believe it or not, I am a terrible sweet tooth, but for the sake of a result that pleases me, I gave up this pleasure and only occasionally pamper myself. You need to eat every 2,5-3 hours in small portions, forget about fast food, rolls, fried food. Healthy food can be delicious too. Drink at least two liters of water a day. Don’t forget vitamins.

How to keep yourself in shape during the cold season? Do lightweight exercise at home. Running, brisk walking, cycling, jumping rope. Do not be afraid of “iron”, the body can remain feminine and beautiful even in the gym.

A signature fitness dish: chicken breast casserole. Boil the breast, put on a baking sheet, add seasonal vegetables (cauliflower, broccoli), a little salt, pepper, “hop-suneli” seasoning. Pour everything over with egg whites and natural yogurt. Sprinkle with low fat cheese. Bake in the oven. Or breast rolls stuffed with cottage cheese, herbs and mushrooms. I bake all the dishes in the oven, no oil!

Height Weight: 168 cm, 57 kg.

Marital status: Single.

I work personal trainer.

To look like me you need have a hearty breakfast. Buckwheat, flaxseed, barley porridge with dried fruits are well suited. You can choose unprocessed flakes without additives. They do not have to be boiled, they can be brewed in boiling water. I prefer barley, buckwheat or wheat flakes. 100-200 g of flakes with raisins, covered with boiling water, and a glass of freshly squeezed juice is a great breakfast. Forget white rice – it’s not for relief. The same is true for sushi: don’t trust fitness sites that praise sushi as a dietary product. Increase your dietary intake of fish, meat and seafood. No smoked meats, sausages, sausages. Eliminate sugar. He is the enemy of the relief. As for training, I do not rely on daily, but regular.

A signature fitness dish: dessert “Air happiness”. 7 g of gelatin pour 50 ml of water. Beat the egg, dissolve the sweetener in water, add 1 tsp. cocoa and flour (4 tablespoons grind oatmeal). If the dough is very thick, you can add some more water. Add baking powder, beat, pour into a mold and microwave for 2,5 minutes. Next, while the cake is cooling, dissolve the sweetener for the white layer. Pour sweet water into 150 g of cottage cheese and beat. Place the swollen gelatin in the microwave for 20 seconds to dissolve. Pour this mixture into the curd and beat. Cut the cooled cake into 4 parts and place in a container, alternating with the curd mass. Put in the refrigerator until solidified (25-40 minutes).

Height Weight: 177 cm, 61 kg.

Marital status: Single.

I work fitness trainer.

To look like me you need believe in the ultimate goal and apply all perseverance to achieve it. I train 4-5 times a week: I devote 2-3 workouts to the lower body, do squats, lunges, work on machines. The rest of the workouts are pull-ups on the horizontal bar, push-ups, work with a barbell and dumbbells. My diet is based on protein, complex carbohydrates and fiber.

How to keep yourself in shape during the cold season? Do elementary exercises in the morning: squats – 3 sets of 20-25 times, push-ups from the floor, kneeling – 3 sets of 10-12 times, lunges forward or backward 15 repetitions per leg, lying pelvic lifts – 3 sets of 20 −25 times, crunches for the press – 3 sets of 20-25 times. Don’t go to fast food restaurants, just treat yourself to a sweet treat once a week as a reward.

A signature fitness dish: curd soufflé. Pour 20 g of gelatin with a glass of cold water and leave for 30 minutes. Add 100 ml of milk, 2 tbsp. l. cocoa, 2 tbsp. l. honey. Put on low heat and heat until the cocoa is completely dissolved. Do not boil. Add 300 g of cottage cheese, stir. Turn everything into a homogeneous mass with a blender, pour the mixture into molds and refrigerate for at least 2 hours.

Height Weight: 169 cm, 62 kg.

Marital status: married.

I work entrepreneur.

To look like me you need live according to the regime, take care of yourself and try to achieve harmony of soul and body. This is important. I train 3 times a week, and during preparation for competitions – 5 times.

How to keep yourself in shape during the cold season? To remember about the skin – to attend massages, observe a drinking regime, because many people forget about it in winter. After all, if the body weight constantly fluctuates depending on the seasons, it will result in stretch marks later.

A signature fitness dish: grilled beef with blood. Wine can be replaced with sugar-free pomegranate juice.

Height Weight: 166 cm, 54 kg.

Marital status: Single.

I work photographer, fitness trainer.

To look like me you need train 4 times a week: 2 – exercises on the body, 2 – on the legs. Eat right all year round (although I allow myself a belly feast every two weeks). I make a list of what I really want in advance, so that I will not regret it later. In the morning, spin the exercise bike on an empty stomach.

How to keep yourself in shape during the cold season? Do not eat fast food, fried and sweet, cook at home more often, do not hesitate to take food with you and do not think what others will say. Eat more fresh vegetables and fruits.

A signature fitness dish: omelette. Mix 3 eggs, 3 tbsp. l. water, 1 tsp. soy sauce. Beat thoroughly. Pour the mixture into a non-stick skillet, turn on low heat, and cover. Ready in 5 minutes!

Height Weight: 160 cm, 54 kg.

Marital status: married.

I work personal trainer.

To look like me you need carry out strength training for different muscle groups 4 times a week, eat at least 6 times a day, do not consume carbohydrates after 17.00.

How to keep yourself in shape during the cold season? The basis of a good figure is a correct varied diet without carbohydrates based on sucrose and a minimum of animal fats, a competent combination of strength and cardio training, sleep – at least 8 hours.

A signature fitness dish: vanilla soufflé. Pour 10 g of gelatin with 50 ml of cold water for 30 minutes. Beat 200 g of cottage cheese with 150 ml of 0,5% milk, add sweetener and vanilla protein. Heat gelatin without boiling, cool and add to the curd mass. Beat everything and leave in the refrigerator for a couple of hours.

Height Weight: 166 cm, 56 kg.

Marital status: Single.

I work instructor of group programs.

To look like me you need give up sweets and engage in aerobic exercise.

How to keep yourself in shape during the cold season? I advise, firstly, not to psychologically tune yourself to the accumulation of fats, give up sweets and starchy foods, do the “plank” exercise in the morning, increasing the time every week. Also do push-ups and abdominal exercises. Eat cleanly.

A signature fitness dish: boiled chicken breast.

Height Weight: 169 cm, 55 kg.

Marital status: Single.

I work administrator.

To look like me you need train 2-3 times a week, eat 5-6 times a day in small portions.

How to keep yourself in shape during the cold season? If it is not possible to go to the gym, workouts can be done at home, using household items. Observe the diet, there is nothing difficult in this, the main thing is desire.

A signature fitness dish: chicken in parchment or sleeve. For garnish – buckwheat or rice. Sometimes I pamper myself with chicken in a creamy sauce with champignons.

Height Weight: 178 cm, 61 kg.

Marital status: Single.

I work accountant.

To look like me you need eat only homemade food 5 times a day, remove sugar, bread from the diet, go to the gym 3 times a week for 4 hours. At first I run for 10 minutes, after that I do many approaches on a platform (on which my legs swing while lying down) – until my legs get tired. Then I swing my back, press, stretch.

How to keep yourself in shape during the cold season? Exercise in the same way as at any time of the year.

A signature fitness dish: boiled chicken, boiled vegetables, broccoli, cabbage.

Height Weight: 170 cm, 59 kg.

Marital status: Single.

I study of the lawyer.

To look like me you need get enough sleep, drink at least 1,5 liters of water every day, do not eat junk food, exercise at least four times a week.

How to keep yourself in shape during the cold season? First of all, pay attention to the vitamin composition of products, because vitamin deficiency strongly suppresses the desire for any activity, especially sports. In the fall and winter, a lot of energy is needed to maintain heat balance, so you should not go on a rigid diet. For breakfast, oatmeal in water with fruits, honey and nuts is ideal, for dinner – a portion of meat with vegetables. Sign up to the nearest fitness club so as not to be lazy to go there. It is worth doing at least three times a week. Keep a diary to keep track of your progress in your training program.

A signature fitness dish: cake from pp-pancakes. Beat one egg, add 150 ml of natural yogurt or kefir, continue whisking. Add the mixture to 100 g of oat flour, put 0,5 tsp. slaked soda, stir. Fry the pancakes in a frying pan without oil, then make a cake, smearing each layer with cottage cheese and honey. Top can be sprinkled with nuts, fruits or berries.

Voting is over!

The editorial staff of Woman’s Day has identified three winners who will receive diplomas and invitations to SPA from the RK Temernitsky:

1 place – Narmina Alikhanova,

2 place – Ekaterina Petushkova,

3 place – Angelica Ostapenko.

For the award, the winners can come to st. M. Gorky, 130, 8th floor, from 10:00 to 18:00 from December 7. For information call 303-30-45.