Women Fitness President Ms. Namita Nayyar catches up with Mina Mendes an exceptionally talented Fitness enthusiast; here she talks about her fitness routine, her diet, and her success story. She is also our Women Fitness Magazine Europe Digital Edition May 2025 cover star.
Namita Nayyar:
Your followers often admire your disciplined approach to nutrition. Can you walk us through a typical day of meals, including how you balance indulgence with nourishment? How does your diet shift when preparing for a high-profile photo shoot versus your everyday routine?
Mina Mendes:
My day usually starts with two eggs and avocado for breakfast. Lunch is typically grilled fish or chicken with vegetables and rice, and dinner is similar but with a focus on healthy natural fats to keep everything balanced. I stick to clean, whole foods most of the time, but I also allow space for indulgence—balance is what keeps it sustainable.
When prepping for a shoot, I tweak things a bit. I lower carbs and increase protein in the weeks leading up, then reintroduce carbs just before the shoot to give my muscles that full, defined look on camera.
Namita Nayyar:
As a fitness model, your physique is a key part of your career. What does your weekly workout regimen look like, and how do you tailor it to achieve both strength and aesthetic goals? What strategies do you use to stay motivated during challenging phases?
Mina Mendes:
I lift weights five times a week, following a push, pull, legs, upper body, and lower body split. I also include cardio two to three times a week and use my rest days for yoga to support recovery, flexibility, and mental clarity. My training balances strength and aesthetics—I focus on progressive overload, but also pay close attention to symmetry and detail.
During tough phases, I remind myself why I started. Discipline always carries me further than motivation alone, and I’ve learned to enjoy the process, not just the outcome.
Namita Nayyar:
Between photo shoots, workouts, and travel, your skin faces constant demands. How do you adapt your skincare routine to maintain its health and radiance—especially when dealing with heavy makeup or environmental stressors? Are there specific ingredients or habits you swear by?
Mina Mendes:
I keep a consistent daily routine with collagen serums, hydrating moisturizers, and occasional face masks, depending on how my skin feels. I don’t really wear much makeup in my daily life, which definitely helps my skin breathe and recover between shoots. But what makes the biggest difference for me is what I put into my body—supplements like collagen and OPC have helped keep my skin clear, healthy, and glowing. Skincare starts from within.
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