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השינוי שלה:
If I were to choose a few words to define my former lifestyle they would be: junk food, lack of commitment, low self-esteem, and lack of self-belief. I used to make up excuses to justify why I wasn’t working towards my goals when it came to health. I would normally say I was too tired for the gym and that diets were for crazy people. Although it came to the point where I wanted to completely transform my life and build the body of my dreams. I knew it was going to be a tough challenge but I was determined to give it my all. Conciliating work and training was quite hard at the beginning until I got used to my new schedule and to waking up at 5 am.
My work required a lot of reading and thinking so I used to be extremely (mentally) tired at the end of each day. But I never let that be an excuse after I decided to change. I overcame that difficulty.

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איך החיים שלה מתנהלים עכשיו לאחר השינוי?
I love myself like I’ve never loved before. I realized that self-esteem and self-love have opened many doors in my life, professionally and personally. I turned into a stronger human being and found peace within.
Being able to help others through my own transformation is also priceless and something that I have definitely embraced as a life mission.

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מה נותן לה מוטיבציה להמשיך ולדחוף את עצמה קדימה?
Everything I have accomplished. When I look back and see the obstacles I overcame and the amazing progress I have achieved I really don’t feel like giving up, even when I am tired. I try to motivate myself by thinking how much I would regret if I didn’t train or eat properly. We can never jeopardize something we want for our life for a temporary feeling or craving we have. Laziness and temptations go away. We can’t focus our attention on that but on what we want to accomplish on a long-term basis. I am never satisfied.
I can’t afford to be in a comfort zone. I am always seeking improvements and I know there’s always something to learn, to add, and to improve.

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מה הפילוסופיה שלה לגבי אימונים?
I am always focused on hypertrophy. Slow moves, less reps and more weight. Concentrated movements and a couple of supersets. I always like to vary the grip and angles, from week to week.

תוכנית אימון:
Monday: Quads
Leg Press 4×12
Leg Extensions 4×12
Squats 4×12
Walking Lunges 4×12
Cable Leg Extensions 4×12
Hack Squats 4×12

Tuesday: Back/Biceps
Rows 3×10
Lat Pull Down 3×10
Cable Rows 3×10
Bicep Curls 3×10
Hammer Curls 3×10
Alternating Bicep Curls 3×10

Wednesday: Off day

Thursday: Glutes/Hamstrings
Glute Kickbacks 4×12
Leg Curls 4×12
Bulgarian Split 4×12 (WHAT IS THIS)
Sumo Squats 4×12
Kettle Bell Swings 4×12
Deadlifts 4×12

Friday: Shoulders/Triceps
Shoulder Press 3×10
Arnold Press 3×10
Side Raises 3×10
Front Raises 3×10
Tricep Push Downs 3×10
Tricep Dips 3×10
Skull Crushers 3×10

הערות:
I do abs 3-4 x a week. Normally in between each exercise, 3 to 4 different types exercises with 3 sets of 15 reps. Cardio Split: I do cardio 6 x a week, either before or after training for about 30 min. I used to do a lot of HIIT but lately I have been focused on incline treadmill and elliptical. That has helped me a lot with developing stronger legs and glutes.
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סגנון אירובי אהוב:
Like I mentioned above, I have been doing a lot of inclined treadmill (and I do walking lunges, sumo jumping squats and side runs on the treadmill), and elliptical. On the elliptical machine I like to squat as I go.
It burns and works very effectively for the legs and butt.

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הגישה שלה לגבי תזונה:
I am passionate about it. I even went to Nutrition school to learn more about it. I came to realize that nutrition really is a science that changes everything when we know how to use it properly.
I never call the way I eat a “diet”, but a “lifestyle”. I eat super clean and try to keep my cheat meals at 1 to 2 per week.

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התזונה שלה:
Meal 1: 2 slices of Ezekiel Bread (low sodium) with 2 tbsp. of Almond Butter, 6 Egg Whites and 1 scoop of Isolate Whey Protein
Meal 2: 1 Sweet Potato, 10 Asparagus and 5 oz. of chicken breast
Meal 3: 1/4 cup of Quinoa, 1 fillet of Orange Roughy and Salad
Meal 4: 4 oz. of Ground Turkey Breast, 1 Sweet Potato and 10 Asparagus
Meal 5: Omelette made with 6 Eggs, 2 slices of low sodium Turkey, Cherry Tomatoes, Onions and Broccoli
Meal 6: 80g of air popped Popcorn and 2 scoops of Isolate Whey Protein with water

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