Õnnela Raudsepp: meet the Estonian athlete
Õnnela Raudsepp is a name in Estonian fitness backed by a long sporting career, a strong work ethic and a clear understanding of her own body. This article explores her path to wellness fitness, her training and nutrition, and her thoughts on getting into better shape.
Age: 46. Height: 167. Weight: 61, with a current competition weight of 59-60 kg. Those numbers provide a snapshot, but what says more about Õnnela is how she has trained and listened to her body over the years.
Õnnela Raudsepp and her path to wellness fitness
Õnnela’s introduction to wellness fitness came at a practical turning point. In 2017, the category featured at the European Championships for the first time. Marek Morozov told her to give it a try. The reason was simple: in bikini fitness, women with too much muscle mass are marked down.
Õnnela decided to try it. And it went well. She achieved a personal best of 6th place. This was no flash in the pan, but a natural progression after years in sport. When your body has been handling a training load for years, you do not have to build everything from scratch.
Her greatest achievement came on the World Championships stage in Biarritz, France, in 2017. She was first in the opening round. Õnnela admits she cannot even say what she did wrong to end up finishing 4th overall, her best World Championships result. Moments like these stay with an athlete for a long time.
Winning the 2018 IFBB Nordix Cup and earning her pro card took her into a new phase. From this season, she competes on the pro circuit. That means tougher competition, greater responsibility and even closer attention to every detail.
Õnnela Raudsepp on training and her sporting background
Õnnela’s sporting life did not begin in the gym. At school, she took part in athletics and cross-country skiing, and was even on Estonia’s national youth ski team. Later, she also took up long-distance skiing.
She has competed in various ski marathons in Estonia and abroad: Marcelonga, Kõnig Ludvig Lauf and Tartu. Her best result was II place in the women’s overall Estoloppet standings. That gives you a good idea of just how strong her endurance base is.
So what actually helps you get into shape? Õnnela believes that her years in sport have laid a solid foundation for her current physique. It is a simple but important point. Your body does not change overnight. Regular physical activity and consistency matter more than one perfect week of training.
These days, she trains according to what her body can handle, as she does not have a coach. She goes to the gym 4 times a week. Her program is split into 2 upper-body and 2 lower-body workouts. She also does interval training 1 time a week.
This is a straightforward, effective split: enough strength training, enough recovery and one more intense endurance workout each week. What matters most is that the plan suits you. When your body sends you a signal, you need to listen.
Õnnela Raudsepp on nutrition and motivation
Õnnela keeps her approach to nutrition simple. She says she eats normally, does not count calories and tries to choose healthy food. That does not mean she never has cravings. Of course she does.
When she craves something unhealthy, she asks herself: is it worth eating this just because it tastes good, when it adds empty calories? Sometimes the answer is no. Sometimes, when the craving is strong, she has that small piece. The simple truth is that one piece will not ruin your physique if your overall habits are on track.
Her favorite food is tartare, made with fish or beef. The supplements she takes are BCAA, along with vitamins C and D. She tries to get everything else from food.
What motivates her? A toned, beautiful body. It is a straightforward answer. For some, motivation comes from a medal; for others, it is how they feel, or the physique they see in the mirror. For Õnnela, the shape of her body is a clear goal she works toward.
To relax, she loves traveling and spending time with friends. That matters when it comes to staying in shape, too. When your whole life revolves around training, nutrition and the next goal, mental fatigue can set in quickly.
Õnnela Raudsepp: tips for getting into better shape
Õnnela’s role model is Ashley Kaltwasser. She says Ashley has amazing glutes. Proportions matter in wellness fitness and when preparing your physique for the stage, but having a role model does not mean copying them. Every athlete has to find their own strengths and their own path.
Three tips if you want to get into better shape:
- First, start training. Choose a type of training you enjoy.
- Be consistent and patient, and the results will come.
- Do not give up, even when it feels as though nothing is working.
These tips sound simple, but putting them into practice is hard. Getting started is one thing. Consistency is another. Patience is a third. Bring all three together, and your physique will gradually start to change.
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FAQ: Õnnela Raudsepp
How did Õnnela Raudsepp get into wellness fitness?
She took up wellness fitness in 2017, when the category first featured at the European Championships. Marek Morozov suggested she try it because her muscle mass made her a good fit for the category.
How often does she train at the gym?
Õnnela goes to the gym 4 times a week. She does 2 upper-body and 2 lower-body workouts, plus interval training 1 time a week.
What is her most important tip for a beginner?
Start training and choose a type of training you enjoy. If you do not like the activity, it is hard to keep doing it over the long term.
Author:Turg.Fitness.ee
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