Riinu Vassiljev: fitness and everyday life
Riinu Vassiljev did not find her way into bikini fitness by chance. She was used to staying active, putting in the effort and challenging herself, but after leaving running training behind, she needed a new direction.
This story takes an honest look at how the 37-year-old athlete shapes her physique, diet and daily routine. Through consistent work, rather than slogans.
Riinu Vassiljev and a fresh start in sport
Name: Riinu Vassiljev
Age: 37 years
Height: 173 cm
Weight: currently fluctuating????
Before fitness, Riinu had spent a long time in the running world. Marathon running had been part of her life for the past 10 years, and sport was an everyday activity, not an occasional hobby. When she had to stop running training three years ago, it left a gap.
She is not one to just sit around on the sofa.
It started simply. She began easing into gym training alongside her husband. Then came a coach, whose advice and support led her to take up bikini fitness. In this sport, appearance is only part of the picture. Routine, patience and the ability to keep doing the same things well, even when you do not feel like it, matter just as much.
Riinu considers her greatest achievement to be placing 3rd in the bikini +172cm category and 2nd in the masters category at the Estonian Cup this spring. Those placings did not come out of nowhere. Behind them are hours in the gym, packed meals, recovery and constant visual feedback from the mirror.
How Riinu Vassiljev trains and recovers
Riinu follows a clearly structured training routine. She trains at the gym 5x a week. Her training program currently uses a four-day split organized by muscle group, with one day’s workout repeated twice a week. The program generally changes every three months.
That sounds easier than it is. Getting to the gym 5x a week means training cannot depend on inspiration alone. You have to plan. You have to go even after a long day or when the weather makes you want to head home.
Competition is not her only source of motivation. Riinu says she is motivated by feeling good, seeing changes in the mirror and that satisfying, mellow fatigue after a workout. It is a feeling many people recognize: your body is tired, but your mind is clear.
To relax, she regularly gets massages and goes for walks. While walking, she listens to podcasts on various topics related to personal development, health and nutrition. This fits her overall approach: movement, learning and taking things at a steady pace go together.
Outside competition season, family matters too. They go out to eat, visit the cinema and spend time in nature. Honestly, this part is often just as necessary as training itself. When your whole life revolves around a plan and weighing things, your mind gets tired before your body does.
How Riinu Vassiljev approaches nutrition in practice
During competition prep, Riinu’s diet is strictly planned meal by meal. She has specific macro targets to meet, so she always brings her meals with her in containers.
What does that mean in practice? Less left to chance, more preparation. With food already packed, there is no need to decide what to grab halfway through the day. The decision has already been made.
Riinu loves fruit and vegetables, so they make up a large proportion of her diet. She also eats plenty of dairy products. She gets through egg whites by the bottle, too ????.
In general, she is not keen on complicated recipes. Clean flavors and simple meals sum up her approach to nutrition. She also has no problem eating the same food for several days in a row. She usually prepares her meals for the week on Sundays.
She eats four meals a day. In the off-season, her diet is naturally much more flexible. She allows herself foods that do not fit into or suit her competition diet, and she eats out more often too.
Her favorite food? Porridge made with oat flakes. Both savory and sweet. The flavor combinations are endless, making porridge a good everyday choice if you want something simple, familiar and practical.
Practical tips for getting in better shape
Riinu’s experience points to a simple truth: getting in better shape does not come down to a single trick. It comes from repeating small actions. From training, food, sleep, recovery and not constantly starting over.
Riinu’s supplements include vitamin D, digestive enzymes and cod liver oil. She also uses protein powder, sometimes pre-workout, and BCAA. These do not replace training or nutrition, but they can fit into your routine once the foundations are in place.
Among her role models, she names Estonia’s Jana Teder and Helena Mang, who have been a major source of inspiration and an example to follow. People like them help you stay focused on your goal, especially in a sport where progress is slow and visible change takes time.
Three tips for anyone looking to get in better shape:
- Find a good coach who can help and support you with their knowledge and expertise.
- Be consistent with both your training and your nutrition.
- Set yourself realistic goals.
Keep up with what I’m doing:
Instagram: riinuvassiljev
Facebook: riinu.vassiljev
FAQ: Riinu Vassiljev and bikini fitness
How did Riinu Vassiljev get into bikini fitness?
She stopped training for running three years ago, started going to the gym with her husband and then found a coach who helped her decide to take up bikini fitness.
How often does she train each week?
She trains at the gym 5x a week. Her training program is split into four parts by muscle group and generally changes every three months.
What is her main advice for beginners?
Find a good coach, be consistent with both your training and your nutrition, and set yourself realistic goals.
Author:Turg.Fitness.ee
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