Meet Estonia’s fitness talent: Liis-Marian Toomse

Age: 23
Height: 170cm
Weight: competition weight 53kg and currently 59kg

How did you get into bikini fitness? My journey began when I started working with coach Janika Aavamägi. Janika has played a huge part in my development as an athlete and personal trainer. Thank you, Janika! I must have made a convincing case for why I wanted to do all this, because Janika had me on stage just three months later. Everything happened very quickly, but it was exactly what I needed at the time. Competing teaches you so much and helps you grow, and each new experience gives you a better understanding of yourself.

Greatest achievement: My greatest achievement is definitely still ahead of me. I’m proud and grateful to have achieved many of the goals I’ve set myself. I’ve now had three successful seasons in bikini fitness, with the highlights of the latest season being first place at the Estonian Championships ( -172cm) and sixth place at the World Championships (-172cm). As a coach, I’m proud of my clients. I’m currently running a project called “NEW ME 2019”, with 23 women following my guidance on nutrition, training and physical activity. The trust and support I receive from my clients mean a great deal to me. As an entrepreneur, I’m proud of NUTTYBITE, the handmade food venture I created: an extra-crunchy peanut butter treat with chocolate and cookie pieces tucked inside.

Other sports I’ve been involved in: Before I found the gym, I was a big fan of group fitness classes and running races. Like many of us, I mistakenly thought that exercising more and eating less would somehow give me my dream body. Women, please don’t do this. Your body needs the right food, and you need to exercise sensibly.

What motivates you? The people close to me, and my partner, Ats Lahi. I can say that this sport has brought Ats and me together and given us a strong bond. Neither of us would be where we are without the other. My clients, whom I get to work with every day, also motivate me. I’m so grateful for everyone’s trust and support. You women in Saku are so dear to me!

How do you relax? A weekend with my family at our country home on Saaremaa sounds like a holiday to me. Traveling also gives me fresh energy for everyday life.

Describe your daily diet and the principles you follow: I make sure I always start the day with water. I have porridge for breakfast, but it always needs a little something tasty on top, such as dark chocolate, nuts or the peanut butter treat Nuttybite. Lunch and dinner are fairly similar: meat, vegetables and rice/potatoes/sweet potatoes or something else. For snacks, I might have an egg, meat, fruit or sometimes a protein bar. In general, I make sure my food is clean and high-quality, and I always prepare my own meals.

What’s your favorite food? I absolutely love nuts. Unfortunately, I can’t fit as many into my daily calorie allowance as I’d like. Nuts and chocolate are always a fantastic combination. Nuttybite, the peanut butter treat, is something I could just keep eating. I always enjoy clean, homemade food, even something as simple as rice and chicken.

Describe your training: I do 5-6 strength training sessions a week and cardio depending on how I feel. In general, I like to be active. My strength training is split into back, shoulders, legs and abs/arms. Sometimes I follow a program, calculate my training volume and take a very precise approach; other times I just turn up and do whatever comes to mind. Enjoying my training is very important to me.

Which supplements do you take? Omega-3 fish oil, vitamin D, magnesium, creatine, BCAA – all from Estonia’s fitness marketplace, of course

Role models: There are so many beautiful, successful and inspiring women in Estonia. I follow what many accomplished women are doing and cheer them on. I’m motivated by hardworking people who dare to pursue their goals.

Three tips for anyone who wants to get in better shape: Establish the right nutrition and training routine, but your mindset matters most. No matter how many obstacles and difficulties you encounter, remember that only YOU shape your future. Every decision is in your hands. Think carefully about what you want and visualize your goal. Setbacks are part of the process, and we need them to appreciate our journey and the moments we’ve been given. Stay on track and be kind and caring toward yourself.