Ekaterina Wellnes

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

Healthy breakfast idea ♥️
Cottage Cheese Pancakes

500 g cottage cheese
60 g flour
1 egg yolk
Sugar and salt to taste

Mix all the ingredients until a firm dough forms. Shape the dough into a log and divide it into equal pieces. Lightly coat each piece with flour, then shape into pancakes using your hands or a glass to create perfectly smooth edges. Fry over medium heat until golden brown on both sides.

Serve with your favorite berries, fruit, Greek yogurt, jam or honey 🤍🍓🫐☕️

Do you want a flat stomach?
Then you need to work not only on your abs but also on your diet🥗🦐🥑
The visibility of your abs depends on your body fat percentage, so exercise alone won’t be enough, a comprehensive approach is needed

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

Get better every day💕
My perfect workout outfit .official

WHAT I EAT IN A DAY 🥗🥑🦐
To be lean and toned

My diet always includes lots of protein, complex carbohydrates and healthy fats, and lots of greens and vegetables 🌽 🥒🥑🍓🍑

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

1. Lifting weights:
I used to avoid strength training because I was terrified of “bulking up,” but it completely transformed my physique in the best way. Building muscle gave me more definition, shape, and balance — something endless cardio never really did. I used to be an endurance-cardio girl through and through, but adding resistance training changed both my body composition and overall confidence.

2. Eating enough:
Under-eating led to binge eating, constant food obsession, and an unhealthy relationship with nutrition. Once I started consistently fueling my body properly, everything improved — my energy, recovery, mood, and eating habits. I still prioritize structure, whole foods, and home-cooked meals most of the time, but I’ve also learned that flexibility and moderation are part of a healthy lifestyle.

3. Eating carbs:
I genuinely feared carbs for years. I avoided things like pasta, bread, and grains at dinner, while also doing endurance training — which was a terrible combination for recovery and hormone balance. Now I include carbohydrates in most meals, and the difference is huge. They support my workouts, improve sleep quality, stabilize my mood, and help reduce constant “food noise” and cravings throughout the day.

4. Being more intentional with fats:
Instead of eliminating fats, I became more mindful about the types and amounts I consume. I cut back on heavy sauces, processed cheeses, and excess cooking oils, while still including nutrient-dense fat sources like avocado, salmon, eggs, nuts, olive oil, and nut butters. Focusing on quality over excess made my nutrition feel much more balanced and sustainable.

5. Walking:
I used to think walking “didn’t count” as exercise, but I completely underestimated its impact. Daily walks support fat loss, improve digestion and mental health, reduce stress, and increase overall activity levels without putting extra strain on the body. Even 30 minutes a day can make a noticeable difference — especially when you’re trying to maintain muscle while staying lean.

Balance is the key🫶

Strict restrictions often lead to breakdowns, so it’s crucial to give yourself a break sometimes.
I love healthy food, but I also love pizza!
So, following the 80% healthy eating and active lifestyle rule vs 20% snacks and passive relaxation is a 100% effective approach.

When you’re finally ready for summer and feel confident in a bikini.

I wasn’t looking for a “magic pill,” but over time I realized which habits actually affect body quality — and what had only been holding me back before.

Constant dieting, always feeling hungry, and chaotic workouts never brought me the results I wanted.

Here’s what truly worked for me: I stopped being afraid to eat. I started eating enough protein and complex carbohydrates.

Just 4 strength-training sessions a week — I train hard and for a long time, working with weights.

Cardio and other types of activity depend on my mood.

8–10k steps is my baseline daily activity.