Ekaterina Wellnes

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08/10/2026

Bloating isn’t always about one specific food. Your daily habits matter too ❤️

10 things I do to support my digestion:

1. Eat enough fiber + probiotic foods (and increase fiber gradually)
2. Stay hydrated with water and warm tea
3. Choose warm, cooked meals more often
4. Include healthy fats every day
5. Eat slowly and chew properly
6. Rotate a variety of plant foods
7. Don’t overeat regularly
8. Walk 10–15 minutes after meals
9. Manage stress, because the gut and brain are connected
10. Move my body every day

No single food or «anti-bloat» trick fixes everything. Small daily habits do 🤍

Save this for your next bloated day ❤️

My favorite healthy desserts 🍪❤️Save it so you don’t lose it, and send it to a friend with a sweet tooth 💌Which one are ...
07/10/2026

My favorite healthy desserts 🍪❤️

Save it so you don’t lose it, and send it to a friend with a sweet tooth 💌

Which one are you trying first? 👇

More recipes on my page Kate Khalimonnikova
Home workouts — link in bio 💪

05/10/2026

What helped me make my body more toned and reduce the cellulite

I’ve always been slim, but being slim doesn’t automatically mean having a toned body.

I’m very prone to cellulite, and it took me some time to understand that the solution wasn’t eating less or doing endless cardio.

Here’s what actually changed my body:

1. I started strength training consistently
Not occasionally, but regularly and with a proper plan. I gradually increased the resistance and became stronger. Building muscle made the biggest difference in how firm and toned my body looks.

2. I stopped being afraid of food
Your body needs enough energy to build muscle. Now I eat enough, I’m not afraid of carbs, and I don’t try to stay in a calorie deficit all the time.

3. I eat enough protein
Almost every meal I eat is built around a source of protein. It helps my body recover after training and maintain muscle mass.

4. I move a lot outside of my workouts
Walking is a huge part of my routine. I aim for around 10,000 steps a day, often walk after meals, and also enjoy running and cycling.

5. I train my legs and glutes instead of trying to “burn cellulite” with specific exercises
You can’t spot-reduce fat or cellulite with one exercise. Instead, I focus on gradually building my glutes and hamstrings and improving my overall body composition.

6. I prioritize recovery
Sleep, lighter training days, stretching and massage are just as much a part of my routine as the workouts themselves.

7. And most importantly — consistency
My body didn’t change in a month. This transformation took me around three years of consistent training, balanced nutrition and habits I can maintain long term.

And yes, I still have cellulite. It’s completely normal. But it has become much less noticeable, while my body has become stronger, firmer and more toned.

I started training smarter, eating better, and gave my body enough time to change.

The link to my workouts is in the bio💪

02/10/2026

I usually stick to home-cooked meals and eat around 1,900 calories a day. About 80% of my diet is healthy, balanced food.

But when I go out for dinner, I don’t count calories or restrict myself — I simply order what I want and enjoy my food.

The next day, I don’t try to “burn it off” with extra workouts or put myself in a calorie deficit. I just go back to my usual diet and training routine.

For me, this is what balance looks like: healthy habits most of the time, without feeling guilty about enjoying a dinner out❤️

You can find my recipes in the highlights🥞
The link to my workouts is in the bio💪

30/09/2026

5 nutrition rules that changed my body❤️

1. I stopped eating less — I started eating better.
2. I stopped being afraid of carbs — and my sugar cravings became much less intense.
3. I started building every meal around protein — and stopped feeling hungry all the time.
4. I eat enough healthy fats. Avocado, eggs, salmon, nuts, and nut butters are always part of my diet.
5. I stopped being afraid of sugar. I still prefer healthier desserts and fruit, but if I want cake or ice cream, I’ll have it.

And remember, balance is the key to a fit and healthy body.

Balance is the key to a healthy, fit body.
80% — healthy, balanced meals.
20% — food for the soul: desserts, pizza, pasta, or a glass of my favorite w**e.

25/09/2026

I trained consistently for a long time, but I didn’t see the changes in my body that I was looking for.

Everything started to change when I stopped focusing only on my workouts and changed the way I eat.

Now I’ve found a nutrition system that works for me and helps me stay in my best shape without restrictive diets. I eat enough, make protein the base of every meal, eat plenty of vegetables, and I’m definitely not afraid of carbs — they give me the energy I need for my workouts and active lifestyle.

Training builds muscle, but nutrition plays a huge role in how your body looks.

For me, the best results came when I finally learned how to combine both🤍

More healthy recipes on my page 🥞
The link to my workouts is in the bio💪

motivation wellnessgirl

23/09/2026

Food details❤️

Pre-workout snack: low fat fresh cheese with Fitness fiber, unsweetened pumpkin jam, peanut butter and Americano

Breakfast: Salty oatmeal bowl(oatmeal , cottage cheese, 2 boiled eggs, ground black truffle), veggies , Americano

Lunch: Takos with chicken( air fryer chicken, tomato sauce,arugula, tomatoes, marinated cucumber, red sweet pepper), tomato salad & cucumber

Dessert: Dark chocolate-banana cookies👇
Ingredients:
• 1 large banana
• 60 g oats
• 1 egg white
• 50 ml warm milk
• 2 tsp cocoa powder
• 1 tsp baking powder
• 25 g dark chocolate
• 2 tsp maple syrup
Instructions:
Mash the banana in a bowl. Add the egg white and warm milk, and mix well.
Add the oats, cocoa powder, baking powder, maple syrup, and chopped dark chocolate. Mix until well combined.
Spoon the mixture onto a baking tray lined with parchment paper and shape into cookies.
Bake at 180°C (350°F) for about 25 minutes.

Dinner: Poke bowl with salmon (sushi rice, homemade teriyaki sauce, salmon, arugula, cucumber, tomatoes, mango)

Right now, I eat around 1,900-2,000 calories a day.
I build each of my meals around protein, eat plenty of greens and vegetables, and I’m definitely not afraid of carbs.

You can find more healthy and delicious recipes on my page 🥞

And you’ll find my YouTube workouts through the link in my bio 💪

19/09/2026

Catch a full week of my workouts 🫶

This training program helped me achieve a lean and toned body

The link to my workouts is in the bio💪


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Lisbon
280-011

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+351913833096

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