Gabriela-Arzu Niftali started in sport as a child and arrived at fitness after an injury in gymnastics. The story is a good reminder: sometimes a new direction doesn’t take you away from sport, but brings you closer to who you really are.

Age: 31
Height: 159
Weight: 53 kg

Gabriela-Arzu Niftali and the road to fitness

For Gabriela-Arzu Niftali, it didn’t all start in the gym. The sporting journey began much earlier. As a child, Gabriela was encouraged by their parents to stay active and try different sports. They did Latin American dance, capoeira and swimming, and above all gymnastics.

Gymnastics was a serious part of life. The biggest achievement speaks for itself: 4-time European gymnastics champion. That’s not just a nice line on a CV. A background like that means years of discipline, precision and a willingness to train even when you’re not in the best mood.

Then came the injury. Gabriela had to give up the professional sport. For many people that would have been a very hard turning point, but Gabriela-Arzu Niftali looked for a way to stay in athletic shape. That’s how they ended up in the gym.

At first, Gabriela trained alone. Later the work continued under Natalja Nazarenko-Kiivikas. It was this coach who suggested that Gabriela take up fitness professionally. The interest was there, the decision came quickly and a new chapter began.

What can you learn from Gabriela-Arzu Niftali’s training?

The description of their training is simple but practical. The weekly cycle goes like this: 3 workouts and one day off. That means the training load is regular, but recovery isn’t left to chance.

Over the course of a week, every muscle gets worked. One week is more intense, the next a little calmer. This kind of variation helps the body adapt and reduces the feeling that every workout has to be a maximum effort. Honestly, for many recreational lifters that is one of the hardest lessons.

Training also depends on the goal. If the goal is to build mass, the emphasis has to be on strength, food and recovery. If the goal is to lose weight, your overall daily training load and calorie intake become more important. Either way, one good workout a week isn’t enough.

Nutrition, recovery and motivation

Gabriela eats five meals a day: three main meals and two snacks. Breakfast is their biggest and favorite meal. It gives the day a strong start and makes it easier to make better choices later on.

The staples are various grains, poultry, fish, eggs, vegetables, fruit and nuts. Gabriela also uses fish oil and vegetable oil. A simple truth: food doesn’t have to be complicated, but it does have to support the goal.

Gabriela considers balanced nutrition the most important thing. Portions shouldn’t be too big, and calories need to be tracked so that the daily target is met. That doesn’t mean constant restriction. Their favorite food is quality chocolate, although they can’t treat themselves to it often.

The supplements in their routine are Omega 3, BCAA, a vitamin complex, and vitamins D and C. Think of them as an addition, not a replacement for your main diet. If sleep, food and training are all lagging, no jar of supplements will do the work for you.

Gabriela’s motivation comes largely from their own clients. They see people developing not only physically but mentally too. People feel better, their spirit grows stronger and new goals appear. What could be a stronger sign for a coach?

At the same time, Gabriela’s own great role model is coach Ott Kiivikas, whom they describe as someone who sets an example in everything. With role models, what matters is not only the result, but also the way it is reached.

Gabriela-Arzu Niftali’s tips for getting in better shape

If you ask for three tips for those who want to get in better shape, the answer is very down-to-earth: watch your nutrition, train regularly, get enough sleep, enjoy life and stay positive.

It sounds simple, but in practice people stumble over exactly these basics. Workouts get skipped, sleep gets cut short, meals become random. Then people go looking for a new plan, when the old one simply needs consistency.

To relax, what works best for Gabriela is being at home with loved ones and, for example, watching an interesting film. With such a busy schedule, that’s completely understandable. The body needs training, but a person also needs quiet time.

Gabriela’s role models are their father and coach Ott Kiivikas. That says a lot. One side is support from home, the other is professional direction. A good athlete needs both: people who believe in them, and people who know how to demand more.

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FAQ

How did Gabriela-Arzu Niftali get into fitness?

Gabriela-Arzu came to the gym after a gymnastics injury. At first the goal was simply to stay in athletic shape; later, Natalja Nazarenko-Kiivikas suggested pursuing fitness professionally.

What is Gabriela-Arzu’s biggest achievement?

The biggest achievement is being a 4-time European gymnastics champion. That background also gives a strong foundation for fitness, because gymnastics demands strength, mobility and very good body control.

What does Gabriela-Arzu recommend for getting into better shape?

The advice is to keep your focus on the simple things: nutrition, regular training, enough sleep, enjoying life and a positive mindset. These aren’t quick tricks, but habits.

Author:Turg.Fitness.ee

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