Every day I browse through many bikini competitors on Instagram, from all over the world, who look incredible and inspirational.
And then sometimes, very rarely do I come across some bikini girls who take my breath away. Alla Meijer was truly that. Why did I instantly 'girl crush' on Alla? Well, she's Russian and she's tall, that made her very relatable to me. Of course, she's stunningly beautiful too and her physique is outstanding. When I saw her stage posing video, I couldn't believe the grace and elegance she was moving with!! This is when I first got in touch with her to ask who is her posing coach, and the answer was - herself!
Alla always looks healthy on stage, glowy and not depleted unlike many girls nowadays. Another thing I LOVE about her Instragram posts, is that she's very real. Alla openly talks about her struggles, how she's proud to be a natural bikini athlete in the era of Anavar... How she manages to bring up her kids and be a good wife while dedicating herself to the fitness lifestyle, and how she always looks very feminine.
Now, let's get to know Alla Meijer a little more!
AMBITION. to be a good mother first and to inspire as many people as I can along the way.
TRAINING ADVICE: find the exercise sweet spot. It's the combination of work and rest (and certainly good nutrition strategy) that will lead to results.
What does it mean to be British champion?
It really shows that you can do anything as long as you have the necessary passion, drive, focus and support. But it also means that I owe immense gratitude to everyone that has in whatever way or form been a part of my journey.
How did you get into competing? Have you done many shows?
I started to compete after my second pregnancy. When I got all clear from my doctor and came to the gym, I realised that I need an extra motivation to keep pushing and get myself in perfect shape quickly. So I set the date of my first competition and started prepping for it.
What do you do in a typical week’s training?
I train my glutes and legs twice a week, I pay extra attention to training shoulders on a separate day, have a day for back and chest workout, and never neglect stretching. I do both static and dynamic stretches.
What are the best exercises for glutes?
There are plenty, but I personally prefer doing high reps american deadlifts, hip thrusts, kickbacks and hip abductors. These exercises work perfectly for developing all three gluteal muscles.
What did you do for cardio?
I normally lift with short to no rest time which keeps my heart rate elevated and thus make my workouts cardiovascular. Love doing plyos and sled pushes to make my routine more diverse and fun.
Can you describe a typical day’s eating?
Every day starts with a glass of warm water with lemon, followed by:
meal 1 - Oats with water, blueberries and scoop of protein powder, half grapefruit
meal 2 - Scrambled egg whites, avocado
snack - Protein shake and banana after workout
meal 3 - Chicken and sweet potato, vegetables
snack - Rice cakes with peanut or almond butter
meal 4 - Fish / Turkey, rice, vegetables
meal 5 - Yogurt with scoop of casein, green apple
I drink plenty of water during the day as well as matcha and green tea. But my biggest addiction is coffee!
What question do you get asked most about training, and what’s the answer?
Very frequent question from women: Why do you lift? Aren't you afraid to look like a man? I personally consider it as a perfect elixir for health, it stimulates muscles to grow, bones to strengthen and fat to melt down. It helps me to build sexy curves. It transforms my mental state. Not to mention it improves sleep quality, quantity, energy and skin complexion. For me personally it's a form of meditation.*
*Disclaimer* this interview was originally published in Dec'16 Muscle&Fitness magazine.