I started training from a very young age (5-6 y.o.) with gymnastics that contoured my athletic physique from an early stage in my life. I did gymnastics until around 13yrs old as I was becoming too injurious and was missing school. I kept active with other sport activities such as tennis, volleyball, basketball whilst in school and the beginning of University. Then I started fitness when I was around 20-21, which quickly became an addiction.
I’m a pretty good self-motivator and I try to inspire this into others as much as I can. I very rarely have a lack of motivation ‘issue’ – I love and enjoy way too much what I do and when I put something in my mind I must make it happen. There will always be ups and downs, lots of challenges, but I feel people give up on themselves too easily sometimes. You have to understand that you need to get knocked down, the real challenge of growth, mentally, emotionally and spiritually comes when you get knocked down. It takes courage to act, to start over again, to keep moving forward, to succeed!
I’m not a cardio bunny to be honest, you’ll never see me for hours on a treadmill (I experimented with this once in my life and it's just pure metabolic damage). I do like HIIT & metcon, it works for me, boxing or kickboxing and long relaxing walks as LISS. Fasted cardio works pretty well too (15min bodyweight tabata training) but I try to keep this for the mornings when I have a good uninterrupted 8-9h sleep.
I have lots of favourite healthy recipes and one of them would be Home-made Turkey Burgers.
For 8 burgers:
Mix everything together, prepare the burgers and oven bake at 200 degrees for 12 min each side.
My diet is balanced and flexible. Intelligent flexible dieting is the way forward – talking from a sustainability and health perspective.
I have a certain amount of protein, fats and carbs on a daily basis depending on my training regime. Breakfast will always be protein + fats and other than intra and postworkout carbs I quite like to backload my carbs. I’m always quite looking forward to my before bed bowl of gluten free porridge or my mash sweet potatoes with coconut milk, cinnamon and 1 scoop of fiber.
Honestly, I never crave junk, as a matter of fact I have never had McDonalds in the UK. When your diet is made of fresh wholesome organic foods with all their nutrient value you rarely get nasty cravings. I’m not restricting myself, I just eat healthy and as long as I’m timing my carbs the way it works for me best, no sweet tooth either. However when in prep mode (and cravings inevitable sometimes) dark chocolate is the answer – planned in my macros all the way through the prep.
Squats – No point to enumerate their million benefits; but make sure you master the technique of a correct squat.
GHR (glute-ham raise) – Probably the most underrated exercise, I love it, it hits your entire posterior chain, from gastrocs to hamstrings, glutes and lower back; getting stronger on your GHR will increase your squat, deadlift and clean, make you run faster and jump higher.
Pull-ups with all their variations – The most effective exercise for your upper body. They are fantastic for building strength, endurance and most importantly, CONFIDENCE; once you’ve mastered to lift your own bodyweight any other exercise can be done with ease. The quickest way to strengthen and tone your upper body, arms and abs, love them!
I am not often with my headphones on - as normally the gyms where I train have pretty good music and most of the time I'm training with my team. But yes I have a favourite playlist that is a mixture of old school hip-hop and house music.
My training goes in phases so I kind of change my structure every 4-6 weeks, when I say structure I am referring to exercise selection, intensity, volume, sets, reps, tempo, split, frequency. The body is constantly changing and you need to know when and how to challenge it to optimize the results. At the moment I am in a maintenance phase and trying to reduce size a bit - so doing mainly yoga, gymnastics and only training legs once a week and lots of glutes isolation work - there’s never enough booty :).
I always set goals and everyone should do. Setting up goals and having an action plan gives your life direction, boosts your confidence, motivation and you will ultimately feel fulfilled. This is what I call happiness – feeling fulfilled with your achievements on a personal and professional level. On a short term I am happy with the way my online business grows, looking to increase the number of health retreats per year I do in Europe and hopefully soon all over the world. People are more receptive to change when you take them out of their environment and show them how simple it is to re-set their body, health and make them realize the endless tools they have to do so. So that’s why I love my retreats, it’s a huge satisfaction for me when I say: ‘one more transformation’ or ‘converted one more to health’ – and then I get all those emails with “thank you for changing my life” – I read, I smile and I feel grateful and blessed. So on a long term I would like to open a Fitness&Health Centre somewhere on the beach (won’t mention location yet) and also dedicate more to charitable work (helping people with disabilities) and addressing more to ‘childhood obesity” society problem. The numbers in UK and US are growing every year and it becomes a main concern for the future. Everyone in fitness and health should do their little bit to help.
I am proud for being able to change people’s bodies and health every day. I am proud with my personal physique achievements. I feel extremely proud with the great team of people I have around me, my DREAMTEAM - they are my colleagues and my friends (and they know who they are) – together we always achieve more! We help each other, we inspire each other and I’m grateful and proud to have them in my life. I am proud for the many messages I get on social media from people who found me their inspiration and motivation and acknowledging that simple things in my life (as a workout or my dinner recipe) actually changed someone else’s life, with no modesty, yes, I’m proud :)
Obstacles were and for sure will be in the future too. But this can’t stop me - and can only make me just stronger to achieve my goal. I am perfectionist and initially I was my own setback as I was never happy – either I wanted bigger legs or more shoulders definition etc. Now I got to a point where I can say I am happy with all the hard work and I only need to maintain. I've heard different opinions that I am too muscular or I've got too big haha, you can’t please everyone unfortunately.
I obviously do not believe in scales, when you have a certain amount of muscle mass scales have absolutely no relevance. The mirror is my best judge; and yes, I like to keep track of my performance level, I pay attention to my energy and hydration levels on each workout, I write down my progression since my last workout, everything is tracked down, results have to be measurable.
I respect a lot of people from health and fitness world, I like a few athletes and fitness models.
I use quite a lot of supplements, as I need them with my training and lifestyle regime. However I only use very good quality brands otherwise it’s a waste of money trust me. I like Poliquin supplements the most, my favourites that I recommend are Gluco Reg, Carnitine Synergy and Ultra Brain Force and as Protein Powder I recommend IsoRapid from Absorb Nutrition.
Gluco Reg makes the cells more sensitive to insulin and up regulates the mitochondria so that you can eat more carbs and make more energy faster.
Carnitine Synergy 2.0 is thermogenic and shuttles the fat into the mitochondria.
Ultra Brain Force is a nootropic that increases focus and drive.
IsoRapid is a premium quality isolate whey protein, lactose free, aspartame free, no harm on digestion whatsoever (as I’m not a big fan of whey powders) and speeds up lean definition.
Born: 1984 Weight: 58kg(stage) 62kg off season Height: 170cm
Andreea Tina's Facebook page: Facebook.com/AndreeaTinaWBFFDivaFitnessModel