Meet Estonia’s fitness professionals: Marlen Heldemeel
Marlen Heldemeel is an Estonian trainer whose approach to working out is simple and straightforward: come to the gym, give it your best, go home. In this interview, she talks about how she became a trainer, why she dislikes long, sluggish workouts and what the 16:8 eating pattern means to her. If you’re looking for motivation or simply want to understand the mindset of someone with a background in rhythmic gymnastics, judo and boxing, read on.
Name: Marlen Heldemeel
Height: 173 cm
Weight: 65 kg
Who is Marlen Heldemeel?
How did you get into your sport?
I became a trainer on the recommendation of friends. From their perspective, the job seemed like a good fit for my personality and temperament. Looking back, they were right.
Your greatest achievement?
Being born into the body I’m in today. I’m not being melodramatic — that’s the starting point. Everything else comes down to putting in the work.
What other sports have you done?
Rhythmic gymnastics, judo, kickboxing, boxing and gym training. I’ve taken something from each — coordination, discipline and the ability to push yourself when you no longer feel like it.
What keeps Marlen Heldemeel going day to day
What motivates you?
I’m motivated by the knowledge that we spend a full 1/3 of our lives asleep. So I like the idea that I can make the most of the remaining 2/3 — try to learn, live and love. It’s a simple calculation, but it keeps me focused.
How do you relax?
- Good company
- A hot shower
- A change of scenery
- A workout
Some people are surprised to see a workout listed as a way to relax — but when you’ve been sitting all day, physical effort tends to clear your head rather than tire you out. Anyone who goes to the gym regularly knows the feeling.
Marlen Heldemeel in the gym
Describe your workouts.
The best, most accurate word is intense. I like to give absolutely everything I’ve got for 50–60 minutes, work hard in the gym and feel proud of what I’ve achieved. After a workout like that, you definitely feel you’ve accomplished something.
I don’t like long, sluggish two-hour workouts in the gym. You can get more done in less time there, too, if you stay mentally engaged. Quality beats quantity every time — especially when you have other things to do with your day besides working out.
Nutrition and supplements
Describe your daily diet and the principles you follow.
The defining feature of my eating pattern is 16:8 — I take a break from eating for 16 hours and eat within an 8-hour window. I make conscious food choices; I don’t count calories. This approach gives me freedom without having to log every meal in a spreadsheet.
What’s your favorite food?
Asian food. Varied and always tasty — rice, vegetables, fish, spices. There are options for both healthy meals and special occasions.
Which supplements do you take?
I DON’T take any. That approach raises a few eyebrows — but a well-balanced plate of food covers your basic needs. A supplement isn’t a magic pill.
Marlen Heldemeel: three tips for getting in better shape
Your role models?
Right now — my team. The people around me who keep standards high and don’t let me get lazy.
Three tips for anyone who wants to get in better shape:
- Set yourself a goal.
- Give it your best.
- Do not half ass!
The third point is deliberately in English — it reflects Marlen’s own attitude. Don’t do things halfheartedly. If you’re going to do something, see it through.
Frequently asked questions about Marlen Heldemeel
Where can you keep up with Marlen Heldemeel?
On Instagram under the username Heldemeel and on Facebook at HIIT by Heldemeel. That’s where she shares her workouts, thoughts and daily life.
What is the 16:8 eating pattern?
16:8 means you don’t eat anything for 16 hours a day (including the time you spend asleep), and all your meals fit within an 8-hour window. It’s one of the simplest forms of intermittent fasting and suits many people who don’t want to count calories.
Do you need supplements to get results from training?
Marlen’s own example shows that you don’t. A balanced diet, consistent training and good sleep deliver results even without powders and capsules. A supplement is a tool, not a prerequisite.
Author:Turg.Fitness.ee
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