Relika Merilai: a bikini fitness journey
Relika Merilai started out in the gym at VIA Fitness near home and reached the stage faster than they dared to believe at first. This story is about how bikini fitness became a form of self-fulfilment for Relika, a competition moment and very precise daily work.
Relika Merilai and the first step toward the stage
Name: Relika Merilai
Age: 36
Height: 156
Weight: 48.5
A little over a year and a half ago, in the spring, Relika began going to VIA Fitness, a club near home. The start was calm. Training meant mostly aerobic exercise on the treadmill and trying out a few machines with starting weights. The goal was simple: keep the muscles toned and move regularly.
In the summer, VIA Fitness announced a competition called “On stage by spring.” Relika came across it by chance. They showed the ad to their spouse, who signed them up for the competition and thought it was worth a try. Relika was very skeptical at first. Would bikini fitness even be right for them?
That is how it began. The more time passed, the clearer one thing became: strength training gave Relika real joy. Physical effort had always appealed to them, but bikini fitness also drew them in with its variety. Even better, the result of the work could be seen in the mirror and on stage.
Relika Merilai’s biggest achievements
Among Relika’s biggest achievements are 4th place at the Estonian Cup 2018 in women’s bikini fitness up to 160 cm, and the international competitions Sweden Grand Prix and Malta Diamond Cup 2019, where Relika placed 6th in the Bikini Fitness Masters 35+ category at both.
This year at the Estonian Cup, in the Bikini Fitness Masters 35+ category, Relika ended up in a tight fight for 2nd–4th place with the same point total and, unfortunately, took 4th. That is a painful spot for an athlete, but also very clear feedback. A few points can decide whether a whole season’s worth of hours pays off.
Before strength training, Relika’s background was mostly in endurance sports. From childhood, Relika did competitive cross-country skiing and later, as a hobby, also took up other endurance activities. Interest in strength training arose a little over 1.5 years ago.
How does bikini fitness work?
For Relika, sport is self-fulfilment. Relika says outright that exercising at a purely recreational level is not satisfying. Once the work is done, Relika wants feedback too. Competition gives it very honestly.
So what really motivates? Discipline, a goal and the feeling that the effort is going somewhere. Bikini fitness is not just pretty stage makeup and a sparkling costume. Behind it are days when you have to eat according to plan, train according to program and keep a clear head even when your shape doesn’t progress as fast as you would like.
To relax, Relika chooses simple things: swimming, the sauna and traveling with family. Relika adds that the children are very good travelers. That may sound small, but alongside contest preparation, this kind of balance is important.
Relika Merilai’s nutrition and training
When it comes to nutrition, Relika is very consistent. From the outside, it may seem that Relika chases grams almost too precisely. For Relika, though, it brings clarity: what to eat, how much to eat and how the body responds, especially during the contest diet.
Relika prepares food from clean raw ingredients. Protein and fat are kept balanced with body weight in mind, and carbohydrates are set according to daily calories. Honestly, it is simple logic, but it takes persistence.
Food preparation is very practical. Relika weighs the raw ingredients, puts them in a steamer, weighs the finished steamed food again and then knows in grams how much of the cooked food to eat. In addition, Relika follows a simple golden rule: the food is divided into five meals, so Relika eats every three hours.
Relika names morning porridge with flaxseeds, coconut flakes, blackcurrants and honey as a favorite food. Among supplements, Relika uses Omega3, vitamin C and arginine.
The training program cycle runs through the week in a rhythm of 2 workouts and one day off, 2 workouts and one day off. The programs change every two or three months depending on the goal: whether to build muscle, maintain it or lose body weight. The program is split by muscle groups so that all muscle groups get worked within seven days.
Practical thoughts for improving your shape
Relika doesn’t single out one particular role model. According to Relika, there are many great bodybuilders and people involved in fitness in Estonia. It is a good reminder: sometimes you don’t need one particular role model. It is enough to see people around you who work consistently.
Relika’s three recommendations for those who want to get in better shape are very short: discipline, consistency and willpower. A simple truth: they don’t sound exciting, but they only work if you really use them every week.
You can follow Relika’s activities on Instagram: relikamer and on Facebook: Ree Ki.
FAQ: Relika Merilai and bikini fitness
How did Relika Merilai get into bikini fitness?
Relika started with general gym training at VIA Fitness and later ended up in the “On Stage by Spring” competition. Their spouse signed them up, and it grew into a more serious journey on the competition stage.
What motivates them in training?
Relika is motivated by self-fulfillment and the competitive element. They want to see that the work they put in pays off, and the competition stage gives very concrete feedback on exactly that.
What are their three tips for getting in shape?
Discipline, consistency and willpower. These three words sum up Relika’s nutrition, training routine and competitive mindset well.
Author:Turg.Fitness.ee
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